Introduction
“We must design a healthy diet plan for women in such a manner that provide her balance nutritions such as carb, low fat, protein, vitamins, and minerals, fiber and fluid. So women must take whole grain, brown rice, pulses, fruits, green vegetables, oats, beans and sufficient quantity of fluids that will keep her healthy and active during the whole day”.
What do you mean by healthy diet plan?
A healthy diet plan for women is a balanced eating pattern that is necessary for the proper health of women. A woman is required to take a variety of foods from all the seasonal fruits and vegetables. Thus eating a healthy, balanced diet is a vital part of maintaining good health, which helps her to feel better and fit for the day-to-day household work.
It means that she should take a variety of food in the right proportion, take the right amount of food and drink the liquid in the proper way to maintain health and body weight.
What is healthy diet schedule for women?
Most women do not care about their food due to the overburden of daily routine work of the household. Thus she uses to take or eat food items on their own whenever they are free. Which is not good for her normal health. As per a healthy diet plan for women, She must plan a daily schedule at what time she should take what food item.
Mostly woman does not get enough green vegetables and seasonal fruits. They must eat whole fruit in place of juice and also eat different types of green vegetables. Protein is also necessary for her. They must take different types of food items and protein items, including meat, poultry eggs, beans and peas, soy products, and nuts, dal, etc. to fulfill the requirement of the daily need for protein.
What is healthy eating?
It is a way of eating which improves the health of a woman and helps prevent disease. A woman must eat by choosing different types of healthy foods from all groups such as fruits, vegetables, grains, dairy products, and proteins in such a manner to intake the correct amount of nutrients like carbohydrates, fats, proteins, vitamins, and minerals, and fibers. Healthy eating means taking nutrients primarily from foods instead of taking other supplements.
Some woman needs extra vitamins, minerals, protein, fats and carbohydrates during pregnancy and any other time during life as per existing requirements. During pregnancy, she must take such types of food which are richer in iron, calcium, folic acid, protein, and fats that are necessary for the proper development of the fetus as per medical advice.
The normal requirement of protein by a healthy woman is 1.2 to 2 gm per kilogram of her body weight, 45 gm to 77 gm fat is required, and 225 gm to 325 gm carbohydrate per day is essential for her daily need.
How much fiber is adequate?
Fiber plays an important role in our overall eating plan. Fiber is necessary for the proper movement of the gut or alimentary tract of the human body. If women do not get enough fiber, they will face constipation and can raise the risk of other health problems or ailments. Fiber helps women to reduce the risk of many diseases, such as irritable bowel syndrome, colon cancer, heart disease, diabetes, etc. Good sources of fiber are fortified cereals, whole grains, bread, fruits dark green leafy vegetables.
- Women ages from 19years to 30 years needs approximately 28 gram of fiber, every day.
- Ages from 31 years to 50 years need approximately 25 gram of fiber every day
- Women older than 51 years need approximately 22 grams of fiber daily.
FAQ?
Q. What is a healthy diet for a women?
Ans. Eat whole fruit (not juice) and different type of vegetables daily. Eat various types of foods with protein, including lean meats, poultry, eggs, beans and nuts etc.
Q. What is the best weight loss meal plan for women?
Ans. Eat fruits and green vegetable, nuts, seeds, beverages, and refined oil and fats should be limited.
Q. Is rice bad for weight loss?
Ans.Yes, it is bad for weight loss. White rice is a refined, and high carbohydrate food with less fiber. A high consumption of refined carbohydrate raise obesity and chronic disease.
Q. What is Diet plan for 25 years old female?
Ans. The diet plan is as under;
8:00 Am :Eat one cup of cornflake/oats with a glass of milk.
11:00 Am: 1 egg with two besan chilla with one cup fruits chat.
14:00 Pm: One plate rajma curry with two multigrain roti, one cup curd, one cup brown rice , one plate salad.
16:00 Pm: Milkshake one glass, mix nuts or roasted grams, Mix Fruit Juice.
20:00 Pm: one bowel of chicken/mutton/ cheese/ bowel dal/Boiled vegetables soup.