Healthy eating doesn’t mean following a strict regime of nutrition, staying unnecessarily thin, or eliminating foods from your diet that you love. It’s all about eating right, getting more energy and staying fit and healthy. Healthy eating also means “eating smart”, which focuses on how you eat rather than only what you eat.
9 Healthy Diet Plans For Women
Age Group 30 Or Below
Breakfast should be simple. Have cereal, yoghurt and fruit. You can change the type of your cereal weekly. If you feel hungry before lunch, have a fruit as a snack. You can also have smoothie for breakfast based on fruit and low fat yoghurt.
In lunch eat plate of mixed vegetables, rice, pulses, fish/chicken and yoghurt. At evening drinking tea in moderation is ok.
Eat less in dinner. Working women can repeat the same items in lunch for dinner as well, but eat less. Your choice of vegetables may vary in dinner. Remember, have dinner with less or no carbs. Avoid bread, potatoes and rice at dinners.
Age Group 40 Or Above
You can follow the same diet plan for women under 30. Add little carb to your evening meal such as half cup rice with a baked potato.
Food Items That Should Be Excluded From Your Diet
Stay away from all kind of refined foods such as pastas, breads, and cereals that are not made from whole grains. Exclude refined sugar, white rice and white flour from your diet.
Healthy Diet For Women Should Include The Following Food Items
Fruits And Vegetables
Vegetables and fruits are the basis of a healthy diet. They are rich in nutrients and low in calories. Vegetables are high sources of minerals, vitamins, fiber and antioxidants. Eat a rainbow of vegetables and fruits every day. You can have fruits with meals and also in between the meals.
Deep colored vegetables and fruits are usually high in minerals, vitamins and antioxidants. Also, eat a variety of these foods as each color has its own benefits. Include dark green lettuce, mustard greens, Chinese cabbage, broccoli and kale in your diet. They are all loaded with iron, magnesium, zinc, Vitamins A, E, C and K.
Sweet vegetables such as carrots, beets, corn, yams, onions, squash and sweet potatoes help to add healthy sweetness to your diet. These sweet vegetables, when included in the diet, reduce cravings for snack in between meals.
Eat Whole Grains And Healthy Carbs
Women get stressed out easily and suffer from lack of energy. For these your diet plan should comprise of fiber sources and healthy carbohydrates. Eat whole grains for a supply of high energy. Whole grains are fulfilling, delicious and rich in both antioxidants and ‘phytochemicals’.
Researches revealed that women who eat more whole grains have healthier heart. Healthy carbs include beans, whole grains, vegetables and fruits. Carbs take time to digest; therefore, keep you full for a long period.
Include Protein In Your Diet
Women need proteins at high level so make sure you include seeds, nuts, tofu and various soy products in your diet plan.