Nutrition Tips for women

Nowadays, eating habits have changed along with the changing modern world. Are you considering what your intake because of your modern lifestyle as a working woman or homemaker? Daily chores are very important for both working women and homemakers. Both of these work, women are compromised with their nutrients. We at Drugcarts completely understand you and thus we give you this blog about women nutrition.

Women are continuously put under pressure of their work completeness. If you are a working woman or homemaker? Both put their work ahead of hers, this blog is for you. Let’s see what are the best ways to keep up with women's nutrition and stay healthy and fit?

Key Nutrition Tips for Women

Here are 15 key Nutrition Tips for Women -

1. Do NOT Skip Breakfast-
2. Drink Enough Water
3. Eat your Calcium’s
4. Get Vitamin D and Magnesium
5. Be an Iron Woman
6. Be Ready for Vitamin B
7. Say No to unhealthy fats
8. Eat Less and More Frequently
9. Take your Multivitamin
10. Chew on a Gum
11. Smart Snacking
12. Have Chocolate
13. Cut Down Caffeine Intake
14. Say No to Alcohol
15. Workout and Rest

1. Do NOT Skip Breakfast

We completely understand that you're running around with your daily chores like preparing a meal for your children and a cab is waiting for you outside. But skipping your breakfast is not the best solution. You will have another hundred tasks to complete throughout the day, so starting your day with healthy nutrient breakfast is very important. Breakfast skipping means overeating all day which leads to obesity. So make sure that you have some time for yourself to eat breakfast with lots of fibre and nutrition.

2. Drink Enough Water

Drinking sufficient amounts of water is necessary for anybody. If you are a woman, it becomes more and more important to drink water to do your multitask. You must drink 8-10 glasses of water a day regularly. Most importantly, Women nutrition is based on how much they drink water each day. Drinking more water is more important to your body with enough fluids and it makes you more energetic throughout the day. It also means to help to fill your stomach. This way, you can avoid intake of unhealthy food to eat more vitamins and minerals. Some other benefits of drinking more water is good for your skin, and it will avoid cardiovascular diseases and it keeps you fresh throughout the day.

3. Eat your Calcium’s

Calcium has many more benefits other than keeping your bones and teeth strong. And it should be added to the right amount in your healthy diet. Calcium deficiency causes many health problems like irritation, anxiety, depression and difficulty sleeping. These health issues are all the more reason for intake of calcium is enough and it is considered a top nutrition tip for Women. Healthy diet means in taking sufficient amounts of calcium and vitamins. It also helps to regulate your heart's rhythm and maintain the proper nervous system. If we don't take sufficient amounts of calcium, our body gets calcium from our bones so that our bones will weaken.

Weakened bones lead to osteoporosis. More women get affected by osteoporosis than men. So you should take care of the amount of calcium you intake regularly.

Milk products like yogurt and milk are very good sources of calcium. In your diet plan, it is recommended to have one or two glasses of milk everyday.

4. Get Vitamin D and Magnesium

Another most important tip is getting the right amount of Vitamin D and Magnesium. Vitamin D should be added to your daily diet. And Vitamin D is more important for the metabolism of Calcium. So how you use your calcium in your body, vitamin D becomes very important. Some good sources of vitamin D Are Sunlight, Milk and Eggs.

Magnesium is necessary to increase the absorption of calcium from blood into bone. Some good sources of magnesium are Broccoli, leafy vegetables, cucumber, green beans and seeds.

5. Be an Iron Woman

Women are called super heroes; we just want to increase your activity level by adding more iron foods in your diet. Taking the right amount of iron will help maintain your health. Iron plays a more important role in that it creates a haemoglobin which carries oxygen in your blood. Basically women need more iron everyday to make up for the loss of iron during menstruation. Iron deficiency called anemia is the most common deficiency in all women. Iron deficiency can make you feel some symptoms like lethargic, exhausted and cause depression. Thus, taking large quantities of iron can be more important for women’s nutritional needs.

Now, it is time to remodify your diet plan and add a large amount of iron to your meals. So make your diet plan iron-rich by adding dry fruits like nuts and sunflower seeds, whole grains, beans and dark leafy vegetables like spinach.

6. Be Ready for Vitamin B

Nutrients like folic acid or folate are a part of the Vitamin B group and it is more helpful to maintain overall health. It is more important for those who are planning pregnancy because folate deficiency will increase the risk of infertility. Folate is an important nutrient for all women of childbearing age. Folic acid will help to fight against cancer and heart disease. So it is more beneficial to add folate in your diet plan which includes nuts, Cereals, Kale, Bread, Pasta, Beans and Peas.

7. Say No to unhealthy fats

A proper well balanced and healthy diet includes healthy and essential fats like Omega-3 and Omega-6. These healthy fats will help your hair, skin and nervous health system. These healthy fats are more helpful to fight against inflammation and more important in brain health. In your healthy diet plan, you should avoid unhealthy fats like saturated fats.

Some good fats should be included in your diet like Salmon, Tuna, Nuts and Leafy vegetables

8. Eat Less and More Frequently

Women’s nutrition will vary according to the work routine of an individual. If you are a working woman, you will get hungry very soon after you finish your meal because of work exhaustion. In such cases, we tend to eat snacks like unhealthy foods. This may lead to get obese. To avoid your hungry problem, you may eat small amount but more frequent meals. Don’t worry about the breaks, you must find time for yourself and eat one little portion to keep you full.

9. Take your Multivitamin

Multitasking women need multivitamins. It is more important to take one multivitamin tablet each day to improve your overall health. These multivitamins will compensate for the shortage of vitamins in your meal. Although they cannot substitute for natural vitamin rich foods. Multivitamin tablets should be considered like add-ons and taken to boost your power. One multivitamin tablet will boost the major systems of your body.

10. Chew on a Gum

We understand that you will feel hungry while middling your task. But if you choose to eat unhealthy food like a snack to fill your stomach. This will make you feel guilty for not eating right. It is a very comfortable nutritional tip for women those who care about controlling their diet.

Chewing gum will help you in this hungry time. It will help to reduce your appetite and reduce food cravings which also helps to avoid weight gain. One healthy proper meal is not enough; it is more important to maintain a proper healthy diet with chewing gum. Be Aware of choosing a gum that has no added sugar and win a healthy bonus.

11. Smart Snacking

In your office area, you will have a vendor machine or a pantry and you will also feel hungry to eat snacks at least once in your day. But choosing the wrong foods will affect your health. We do not say completely no to eating snacks, but eating the right snack is important. You can also carry your own snacks to the office with you and avoid eating outside.

Some of the best snacks that are nutritious in your diet include almonds, dried fruits, processed foods, fulfil energy bars, protein bars, canned vegetable juice, and ready-to-eat fortified cereal.

12. Have Chocolate

Dark chocolate will help to reduce calorie consumption, and it has heart-healthy flavonoids and it will reduce the risk of heart disease. It also helps to reduce the desire to eat something more sweet. Make sure to intake one or two pieces of dark chocolate everyday. So go ahead and fill your cravings with sweet tooth.

13. Cut Down Caffeine Intake

When you are working under pressure, you may feel the need to have caffeine to improve the energy in your body. This is the most common among working women who gulp down one, two, three, four or more glasses of caffeine under the work pressure. This huge amount of caffeine will affect your health. It will make you dehydrated and affect your bones by leaching out calcium. Try to limit your consumption of caffeine at most two per day.

14. Say No To Alcohol

The above case with caffeine also goes for alcohol, one or two drinks while attending a party will not affect but in regular like daily intake of alcohol will affect your health. In order to follow a proper healthy diet, it is recommended to reduce the consumption of drinks with alcohol.

15. Workout and Rest

Not only eating proper nutritious foods will keep you healthy. Regular physical activity and proper sleep without any disturbances for at least 7 hours and some other resources will satisfy the nutrition level. So, take a walk, or go to the gym or play your favourite sport and get a good sleep to maintain your health in a healthy way.