Women go through various significant changes in their lifetime, including menarche, pregnancy, and menopause. As a woman, you need to take care of your nutrition and build good habits to ensure that your body can cope with these challenges properly.
You may be thinking, “But taking care of my nutrition is tedious, especially if I can barely make time for myself. It’s not possible at all!” No, it’s possible.
Why You Should Watch Your Dietary Habits
If you’re a working woman, balancing work and home life can be very stressful. Also, as a homemaker, you’ll need to take care of everything in your home. Missing out on good dietary habits is often overlooked, and you can develop severe health issues as a result of that.
In such scenarios, taking care of your nutrition can be challenging. But there are a few simple ways to maintain your nutrition intake, such as regularly taking a liquid multivitamin for women. You won’t need to take extra time out to do this.
Simple and Practical Nutrition Tips for Women
To help you with that, we have gathered 15 key nutrition tips for women. These are simple and practical tips to follow.
1. Build a Healthy Diet
It isn’t as difficult to follow as it sounds. Building a healthy diet while having a packed schedule can seem hard. We often tend to dine in or order food when we can’t manage time, and this can be very unhealthy because of how restaurants prepare these foods.
To help with this, start making small changes, like cooking with lesser oil, incorporating healthy proteins and fibers, avoiding sodas, and fixing a schedule for your meals.
2. Take Your Vitamins and Mineral Supplements
Nowadays, it’s not easy to get your daily nutritional value from everything you eat. Take a good supplement every day to ensure that you don’t miss out on the essential vitamins and minerals.
Look for supplements that contain the optimum amount of all types of vitamin B, D, calcium, magnesium, and iron. These are the main vitamins and minerals that women need to help their body function properly.
Ensuring optimum nutrition won’t just help you now but will help you live longer, better, and stronger when in your old age.
3. Drink Lots of Water
This is one of the most essential things that you need to follow. Always make sure that you drink at least two liters of water every day to help you stay well hydrated.
Every cell of your body needs water to function correctly. Dehydration will make them less functional or may even kill them, thus creating a plethora of health issues. Fatigue will plague you and slow you down. Do you want that?
4. Do Not Skip Breakfast
There’s a saying that you should have breakfast like a king. I totally agree with it. What you have for breakfast will set the tone for your entire day. Therefore, you should never skip it at any cost and have a healthy, hearty breakfast.
I suggest you include soft-boiled eggs, milk, fatty fish, and lots of fruits in your breakfast every day. All of these will help you make a balanced start to your day, and you’ll feel fueled and energetic throughout. Also, expect to see positive changes in your body over time.
5. Include High Fiber and Complex Carbohydrates
Fiber helps you flush out toxins from your body, prevent constipation and the problems that come with it, maintain your organs, and regulate your blood sugar.
Don’t forget to include carbohydrates in your diet, especially complex ones. Your brain needs carbohydrates to function well. Complex carbohydrates don’t spike your blood sugar. They digest slowly hence keeping you full for longer.
Some complex carbohydrates also high in fiber are brown rice, peas, beans, whole grains, legumes, whole wheat pasta, and starchy vegetables like sweet potato and butternut squash.
6. Have Lots of Fruits and Vegetables
Consume lots of leafy vegetables and other seasonal vegetables high in fiber. Besides these, you should also incorporate a good amount of seasonal fruits into your diet.
Vegetables and many fruits are high in fiber to keep your bowel movements regular and your blood sugar level in tab.
You will also get vitamin A, B, C, E, potassium, phosphorus, zinc and magnesium from fruits, and iron, calcium, and vitamin A, B and D from your vegetables.
7. Eat More Fish
Fish is a very healthy source of protein and it contains good fats such as omega-3, 6 and 9 fatty acids. It’s also rich in vitamins B2 and D and has minerals such as phosphorus, calcium, iodine, magnesium, potassium, iron, and zinc.
If you want to keep your heart healthy, fish should be an essential part of your diet. It’s a powerhouse of good fats and minerals that help the heart function well. Fish will help to keep your hair, skin, and nails healthy too.
Prepare a creamy leafy vegetable with baked fish for your meal, and you’ll receive a lot of nutrients from it.
8. Control Salt and Sugar Intake
Salt and sugar are good for you when you take them in moderation. However, too much is harmful.
Excess sugar will spike your blood sugar and make you insulin resistant and obese, which may result in diabetes. It can also cause irregularities in your hormones, hamper your menstrual cycle, and you may also have problems conceiving.
Too much salt can cause water gain and spike your blood pressure, leading to cardiac arrest and stroke.
If you want to live longer and better, you must avoid having excess amounts of these.
9. Reduce Harmful Fats
Cooking every food with butter sounds delicious, isn’t it? But it can be very unhealthy as it builds up cholesterol in your body. So does red meat. They are a lot of saturated fats, which, if you don’t take in regulated amounts, can make you obese. And we all know that obesity leads to an array of health issues and can even cut your life short.
Incorporate a lot of fish and nuts in your diet to replace saturated fats, and you’ll notice a massive difference in a short time. If you like poultry, consider chicken breasts as they are low in fat.
10. Have Your Meals Timely
Don’t make your body starve. Make a habit of eating your meals early and on time every day. This way, your body will learn the signals to give, keep your sugar levels regulated, and help you maintain the different cycles of your body.
Also, make sure that you cook your meals in healthy ways and only in required portions.
11. Be a Smart Snacker
It’s easy to reach for those chips, candies, and other snacks that you see in the vending machine when you’re feeling a little peckish. Refrain from those at all costs!
Instead, carry baked chips and whole grain cookies with you, such as oatmeal cookies. You can also try having trail mix and protein bars.
Snack less and snack frequently!
12. Take Probiotics
Probiotics are essential for your diet as they keep your gut and bowels healthy. A happy stomach will keep you feeling healthy. Have yogurt and probiotic supplements every day in the morning. You will digest your food better, and your body will absorb nutrients properly too.
13. Eat Chocolate
Sounds controversial? Hear me out. Chocolate is good for you if you have it in moderation. It’s actually a good idea to eat dark chocolate every day.
Dark chocolates that have cacao in a ratio of 72 percent and above have a lot less sugar and reduce calorie consumption by suppressing your urge to snack by a little bit. Some also have a good amount of flavonoids and help to reduce the risk of heart disease.
14. Cut Down on Caffeine
You may want to drink coffee and tea to feel awake and alert. Avoid that as much as you can. Caffeine makes your bones lose calcium and also leaves you dehydrated.
Have plenty of water and/or uncaffeinated alternatives instead.
15. Avoid Alcohol
Avoid alcohol if you can. One or two drinks once in a while don’t do much harm, but regular intake can leave you dehydrated, leave fat deposits in your body, and affect your liver badly.
If you’re trying to conceive, alcohol could even interfere with your fertility.
Bonus tip: Exercise whenever you can. If you can’t take time to hit the gym or include a workout plan in your schedule, opt for walking and/or jogging to and from your destinations. Even spending 5-10 minutes a day doing simple exercises at your desk will help you keep fit. Every little bit of exercise you do will give you a longer, healthier life!
We, as women, are constantly overwhelmed with responsibilities in this fast-moving world. Therefore, it can get challenging for us to maintain our health and nutrition.
However, with these 15 nutrition tips that we have discussed above, I’m sure all of us can now make the effort to stay healthy and live a longer, better life.
Take a small step everyday and see yourself change into a glowing, magnificent woman all-around.
Eat well. Live well. Be well. ?