When puberty begins, women start to develop nutritional requirements, and as women age, the bodies go through more physical and hormonal changes, so women's nutritional needs continue to evolve, making it important that diets evolve to meet these changing needs.

Women tend to need fewer calories than men, their requirements for certain vitamins and minerals are much higher. Hormonal changes associated with menstruation, child-bearing, and menopause mean that women have a higher risk of wekened bones, anemia, and osteoporosis, requiring a higher intake of nutrients such as calcium, iron, magnesium, vitamin D, and folate or vitamin B9.





Why is healthy eating important for woman?

Healthy eating can helps:

Your body get the essential vitamins and minerals you need to stay alive and healthy. For example,

your body needs iron to help deliver oxygen to all of your muscles and organs. Vitamin C helps your body make new skin cells and collagen. Vitamin A helps you see better at night.

Lower your risk of diseases, such as heart disease and diabetes

Your body and brain get the energy you need to think and be physically active

You reach and maintain a healthy weight

The old saying “you are what you eat” is true. What you eat and drink become the building blocks for all of the cells in your body. Over time, your food and drink choices make a difference in your health.





Healthy and balanced diet for women

Do NOT Skip Breakfast-

You would have another hundred tasks to complete throughout the day, so starting your day with the right nutrition becomes even more important.

One of the most basic nutrition tips for women to maintain a healthy lifestyle is always eating a nourishing breakfast. Breakfast skipping means overeating later in the day and this may lead to weight gain. So make some time for yourself in the morning and eat breakfast that incorporates lean protein and fibre. If you are a working woman, try to make some more time and pack your own lunch. It will help you have a nutritious meal and avoid falling into the trap of eating any junk food from outside.





Take Multivitamin

Busy women would need Multivitamins. It is beneficial to take one multivitamin tablet each day to improve your overall health. Multivitamins would help you compensate for the shortage of vitamins in your meals. However, they cannot and should not be substituted for natural vitamin-rich fortified foods. Multivitamin tablets should be considered an addon and taken to boost your power. One multivitamin will energize and nourish the major systems of your body.





Eat your Calciums

Calcium has way more benefits and should be included in the right amount in your diet. Calcium deficiency may lead to anxiety, irritation,depression and difficulty sleeping. These issues are all the more reason for making sure that intake of calcium is enough and it is considered a top nutrition tip for Women. Healthy eating means a sufficient intake of calcium and vitamin.





Calcium is also important for regulating the heart’s rhythm and maintaining the proper nervous system. When we do not take enough calcium, our body starts to make up for the desired amount from our bones, therefore making our bones weak. Weakened bones may lead to a condition called osteoporosis. Women are more prone to developing osteoporosis than men.

So you should take care regarding your calcium intake as you age. Dairy products such as yogurt and milk are good sources of calcium. So it is recommended to have one or two glasses of milk everyday along with consuming the other sources.





Smart Snacking

Making the wrong food choices may leave you feeling worse and also affect your health. We do not ask you to never eat a snack, but eat the right snack. A balanced diet is one which allows a snack.

While a balanced diet for women lessens the risk of nutritional deficiencies, the nutrients below deserve specific and additional consideration:





Fiber

Dietary fiber is a component found in plants that cannot be absorbed or digested within the body. Instead of being used for energy, fiber remains mostly intact and travels down the gastrointestinal tract.

It's most notorious role relates to digestive health, though fiber can also supports heart health, manages weight, manages blood sugars, and reduces the risk of certain types of cancers.

Sources:

Fiber is predominately found in plate-based sources such as whole grains, legumes, fruits, and veggies.

How much?

Women are encouraged to obtain at least 25 grams of fiber daily.





Protein

Protein is of the three macronutrients, with fat and carb being the other two, and required for the structure and function of the body’s tissues and organs.

Protein's most recognized role relates to muscle synthesis, which supports weight loss by cultivating lean body mass to innately boost metabolism. Protein has also shown to be considerably satiating, thus lowering the risk of overeating and controlling caloric intake.

Sources:

Protein is found in a widespread of animal sources, including chicken, beef, fish, eggs, and dairy products, along with plant-based proteins such as quinoa, lentils, and beans.

How much?

Healthy adults are encouraged to consume at least 10 to 35 percent of total daily calories from protein sources. The dietary reference intake (DRI) for protein is 0.8 grams of protein per kilogram (g/kg) of body weight, which amounts to at least 46 grams per day women. However, protein needs also flux based on activity level, pregnancy, and other factors.





Fluids

Water is recommended to be the primary fluid source. Water is essential for life and facilitates numerable and critical processes in the body, including the digestion of food, transportation of oxygen and nutrients throughout the body, excretion of waste material, regulation of body temperature, and lubrication of joints.

Especially when reducing the intake of drinks essentially offering only empty calories, including soft drinks, energy drinks, and alcoholic beverages, water can play a large role in weight management.

How Much?

Adult women are advised to drink about 11.5 cups (2.7 liters) of fluids per day, in which water is advised to be the governing hydration source. Hydration can also be supplied from water-rich foods, including watermelon, celery, cucumbers, tomatoes, and oranges.





Folate

Folate is mostly known for supporting fetal health and development, as it is critical for the metabolism of nucleic acids (DNA and RNA) to prevent neural tube defects. The B vitamin is also required for the synthesis of and amino acids.

Sources:

Beans, lentils, chickpeas, dark green veggies are considered significant sources of folate, though folic acid also often enriches pasta and bread products.

How much?

Women, especially of childbearing age, need 400 milligrams (mg) of folate per day.





Iron-rich Foods

Iron is one of the keys to good health and energy levels in women prior to menopause. Foods that provide iron include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and some fortified ready-to-eat cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices or add tomatoes to lentil soup.





Calcium

Calcium plays a significant role in bone and heart health, along with assisting in functions related to nerve impulses and muscle contractions.

How Much?

Adult women are encouraged to consume 1,000 mg of calcium per day. Daily needs are increased to 1,200 mg after age 50 to protect from bone loss and osteoporosis.

Sources:

Calcium is rich in milk, cheese, yogurt, and other dairy products.

Nutrition is essential for development and growth, well-being and health. Eating a healthy diet contributes to preventing future illness and death. Dietary factors are associated with leading causes of death among women, such as coronary heart disease, stroke, some types of cancer, and type 2 diabetes mellitus. Nutrition is defined as the processes by which a plant and animal takes in and utilizes food substances. Essential nutrients include protein, carbohydrate and fat in varying amounts, and electrolytes.