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Healthy Eating: Vital to a Women’s Health

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For everyone to be healthy, we need to eat a balanced diet. A wide array of foods are needed to meet our daily dietary requirements. However, women have special nutritional needs, particularly during some stages that are unique to them.

In order to provide energy and help prevent diseases and health problems, a woman needs a daily diet of:

  • No less than 3 ounces of whole grains (bread, pasta, cereal, oats, etc.)
  • 3 servings of fat-free or low-fat dairy products like yogurt, milk, or cheese
  • 5-6 ounces of protein like fish, chicken, lean meat, eggs, nuts, peas, lentils
  • 2 cups of fresh, canned or frozen fruits, preferably without added sugar
  • 2 1/2 cups fresh, canned, or frozen assorted vegetables

Foods Rich in Folic Acid

During a woman’s reproductive years, it is advisable to eat foods that are rich in folic acid. Folic acid helps lower the risk of defects in babies. A woman must take at least 400 mcg of folic acid daily. Folic acid is a B vitamin that can be found in leafy greens, citrus fruits, peas, and beans. You can also eat foods that are fortified with folic acid, such as breads, cereals, and drinks. Supplements are also available.

Iron-rich Foods

Women need iron to maintain good health get the energy they need. Chicken, red meat, pork, turkey, liver, spinach, lentils, kale, beans, and iron-fortified cereals and breads are good sources of iron. It is also ideal to eat foods rich in vitamin C with these iron-rich food; vitamin C helps in the better absorption of iron in the body. So, eat these iron-rich foods with oranges, tomatoes, lemons, etc.

Calcium Is important

Women require calcium to keep bones strong, preventing osteoporosis. Calcium-rich foods, such as yogurt, milk, cheese, tofu, sardines, lentils, and green leafy vegetables help ensure healthy and strong bones and teeth.

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