Cooking for family and balancing other household work and in the process often skipping meals and forgetting to take food is quite common among today's women. But you have to eat healthy if you have to stay fit and work. Choose the types of food which will help you to improve your health so that you can fight against all kinds of diseases. Eat a moderate proportion. Do not over eat or consume less food. Eat a wide variety of food items which includes vegetables, grains, fruits, fish, meat or egg. Limit the intake of fried food and sugary items.

Always start your day by eating a big breakfast. If you are working take lunch from home instead of eating at the cafeteria. Try to share a dessert plate instead of gorging on one whole plate yourself. Use mustard where you would eat mayonnaise. Eat food which is low in calorie. If you consume alcohol limit yourself to the weekends. When you are having your cereals ensure that you have fat free milk along with it. If you have sweet tooth then try to balance your meal for the day so that you do not take in extra calories.

There are many simple nutrition tips which you can follow but some of the most essential tips can lead you on the path of a healthy living. These nutrition tips will not only help you to stay fit but also help you to get all the required nutrition content which a body needs. Intake of iron, calcium and vitamin D are very essential for a woman so ensure that you consume daily. Try eating a lot of berries they are rich in vitamin C, fiber and folate. They have the essential nutrients which helps you to fight diseases. For example cranberries are great for prevention of urinary infection. So follow certain simple health tips and rules to stay healthy and fit.

Eat Breakfast
nutrition tips for womenThis nutrition tip cannot be simpler! Not only does breakfast give you the fuel to start a new day; it also helps maintain your weight. When we skip a meal, our body thinks that we are in starvation mode and therefore slows down our metabolism as a means to compensate. We then tend to overeat at the next meal. Try including at least three food groups in your breakfast so that you do not need to prowl for a mid-morning snack.

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1.Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day.

2.Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss.

3.Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women.

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To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

* Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety and freshness—then it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.
* Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.
* Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.

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High Fiber Intake
Women over 50 are medically recommended to consume 21 grams of fiber a day, while women below 50 should have a fiber intake of 25 grams per day. Fiber is a very essential component of our diet as it facilitates slow absorption of glucose, which keeps the sugar levels normal in the blood stream. Fiber makes you feel full early, so including it in your daily diet will help you not to overeat. All bran cereals, beans, peas and cabbage are a rich source of fiber.

Essential Vitamins
Vitamins are very essential for women’s health as vitamin deficiencies can result in related health issues. Women are recommended to consume 700 mcg a day of vitamin A, 10 mcg a day of vitamin D for women above 50 and 5 mcg a day for women below 50, 15 mg a day of vitamin E and 75 mg a day of vitamin C. Fresh fruits and vegetables are a rich source of vitamins and should be included in the daily diet by women. Pregnant women should be more particular about their daily vitamin intake.

Sufficient Iron
A balanced diet for women is incomplete, unless it is packed with a sufficient amount of iron. Low iron intake can lead to anemia and other iron related disorders. Thus, women of all ages need to be very cautious about their iron intake. Green leafy vegetables, beetroot, almonds, hazelnuts, soya beans, kidney and liver are excellent sources of iron.

Calcium For Bones
Women should take ample care to include calcium in their daily diet as they are at a high risk of developing osteoporosis. To prevent this condition in women, a calcium intake of 1,000 milligrams a day is recommended as mandatory. Women, who are in their post-menopausal period, should have a daily intake of 1,500 milligrams of calcium. Foods like yogurt, skimmed milk and cheese and other milk products are rich sources of calcium and should be made a part of your daily diet.

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