Recommendations for nutritional needs of mature women
photo : google
Women have different nutritional needs than male, and every woman's nutritional needs will vary depending on the height and weight, age, and level of activity of each of you. So, use the guide below only as a benchmark General only.
According to the 2015-2020 Dietary Guidelines released by the Ministry of health AS:
Women aged between 19 and 30 years of daily caloric intake should limit the maximum 2,000 if inactive, active, if somewhat 2,200 and 2,400 if very active.
Women between 31 and 50 years of age have to limit your calorie intake of a maximum of 1,800 calories daily if not active, if somewhat active, 2,000 and 2,200 if very active.
Women aged 51 and over must limit caloric intake to 1,600 daily if not active, 1,800 if quite active, and 2,200 is very active.
Servings of healthy eating for adult women
Another key to maintaining the health of your body as a mature woman is eating the foods in appropriate portions. Nutrient-rich foods provide energy to support Your everyday busy life and help prevent the disease.
Use the list of a single measurement (per 1 portion) below as a general guide to your healthy diet:
At least three 1-ounce servings of whole grains like whole wheat bread, cereal, pasta, brown rice, or wheat.
Three servings of low-fat dairy products or fat-free milk or low-fat including fat-free, yogurt, or cheese.
Five to 6 ounces of protein such as lean meat, chicken, Turkey, fish, eggs, nuts, and seeds, or peas and string beans and soy.
Two cups of fruits ' fresh, frozen, or canned without added sugar.
Two and a half cups of vegetables, colorful ' fresh, frozen, or canned without added sugar.
Note: 1 cup = 1 tennis balls, and 3 ounces of fruit = one bar SOAP
But, how this relates to you? Modification of the portion you are with our style guide to find the right portion for you.
Carbohydrates (pasta, rice, cereals, tubers) = one handheld your hands
Protein (meat/chicken/fish/meat alternative) = one Palm of your hand
Vegetables = Your first one
Savory snacks (chips/popcorn/alternative) = two handhelds of both of your hands
Cake and bread = 2 your finger
Fats (butter, margarine/butter, oil, and jam) = the tip of your thumb
3-4 portion of the above guidelines will provide you with 1,200 ' 1,500 calories per day.
In General, approximately 2,000 calories should be consumed per day. If you exercise at least 30 minutes per day, You can lose weight between 0.5 to 1 kilogram per week with a daily intake of 1,200 calories.
Healthy breakfast for mature women, will you folow intruction diet food plan in above you will got what you want
You will burn more calories when digesting protein than carbs. So start your morning with a breakfast high in protein; eggs, salmon, avocado, chicken breast, or dairy products. And because protein keeps you full longer, so You are not easily hungry throughout the day so will eat fewer calories.
High-protein food breakfast doesn't have to bother. Enjoy a portion of contents vegetable omelet, or a bowl of cereal granola and skim milk. Overnight oats with chia seeds, perhaps? Add a piece of fruit to Your cereal or heartily separately. You can BREW coffee or tea at breakfast (optional ' it is best to get some coffee time recommendations above 9 am). If Your morning a little more freely, arrange your favorite baked wheat bread with one portion of scrambled eggs and Bacon slices on top; or with sliced avocado, poached egg, and tomato salsa sauce. Use with a glass of skim milk and a plate of fresh fruit.
photo : google
Whatever you do, don't skip breakfast because ditching eat (whenever that is) will Rotate Rotate your blood sugar levels, which means you'll end up selecting the wrong food in the rest of the day. Remember, breakfast is important to contribute towards your daily intake and played a key role in maintaining a healthy body weight.
Healthy snacking for mature women
Many people who hold fast to the principle of "small portions" and often these habits help them in managing their blood sugar levels ' not that they eat more, but rather to divide servings daily intake in order to evenly throughout today. One of them with snacks. But, what kind of healthy snacks?
Make every moment of Your snacking fun session at the same time healthy by choosing the type of food that not only makes the mood so better but also provide complete nutrition. You can select fresh biscuits with a brand of peanut butter and sliced banana, a cup of low-fat Greek yogurt with honey and fruit toppings, one scoop of low-fat ice cream, a dish of Rojak, a vegetable/fruit salad with low-fat dressings, popcorn, savory or fruit dry (eg raisins); one banana fruit or sliced apples and peanut butter; or a protein shake mixed with your favorite fruit. Whatever it is, keep yourself from sugared drinks and sodas.
The glut of lunch for adult women
Racik Your lunch menu with a blend of healthy protein and carbohydrates from starch. Carbohydrate-rich foods will give you enough energy supplies ' without them, you will more easily tired and fatigued in the afternoon. Important, select food type carbohydrates which are able to provide increased blood sugar stable. Stay away from white bread or rice, and exchange with wheat, beans, and whole grains are high in fiber to help you avoid empty-calorie snacks snacking.
The contents of your lunch plate with the additions of red rice, colorful vegetables, and white meat. Drinking a glass of water or fruit juice (without sugar and milk) as reliever thirst. If not in the mood to eat rice, select sandwich whole wheat bread is coated with chopped beef, salmon, tuna, Turkey, or chicken breast, accompanied with a bowl of fresh salads or try a healthy version of kebabs: fill wet tortilla with slabs of sliced beef or chicken without fat along with sliced cucumbers, tomatoes, and salsa or guacamole sauce. Avoid soda or sugared coffee or creamer.
Healthy dinner without having to worry
The word whom dinner always fattening? But you also have to be smart sort-choose where the food is good for you. Eat one serving of red rice or whole wheat pasta with tomato sauce ' spray the tomatoes are rich in lycopene which is good for the prevention of gastric and lung cancer, as well as the health of skin and hair. Food-the food is low in fat, high in fiber, keep your daily carbohydrate needs sufficient while preparing your body to relax in the evenings.
Combine this with a healthy CARB intake of essential fats that you can find in oily fish, such as salmon, mackerel, and sardines, as well as nuts and seeds. Your body requires essential fats in the evening to speed up the regeneration and repair of cells, which is important for maintaining healthy skin and hair.
A healthy diet is important, but don't forget to meet three important nutrients it
Iron
Iron is one of the keys to health and energy levels are good for women. If you are planning a weight loss by limiting the intake of fats and protein, Your menstrual cycle can be interrupted that has the potential to affect fertility and bone health in the future. You will lose a considerable amount of iron per Your menstrual cycle.
That is, you have to seek reimbursement of the amount lost this by eating iron-rich foods in Your meals, such as lean red meat, eggs, fortified cereals, dried apricots, spinach, kale, broccoli, oats, and whole grains. Vegetable sources of iron are more easily absorbed by the body when consumed with foods rich in vitamin c. so, eating a bowl of cereal with skim milk fortified with bits of Strawberry fruit on it; Spinach Salad with mandarin orange slices; or add tomatoes to Your chicken soup.
Folic acid
When the woman of fertile age, they will need enough folic acid to reduce the risk of birth defects of the baby. His condition is approximately 400 micrograms of folic acid per day. Be sure to consume enough folic acid daily from fortified foods (bread, cereal, flour, corn flour, pasta, rice) or supplements, in addition to the rich food sources of folic acid are natural such as eggs, oranges, green vegetables, beans, and peas. The beef liver also contains a high content of folate, but you must be very careful of consuming innards when you are pregnant.
calcium
For healthy bones and teeth, women need to eat a variety of foods rich in calcium every day. Calcium makes bones strong and prevents osteoporosis, a disease in which bones become weak and porous; easily broken. Some foods that are rich in calcium include low-fat or fat-free milk, yogurt and cheese, sardines, tofu (if made with calcium sulfate), and calcium-fortified foods, including juices and cereals.
A healthy diet does not mean boring
Planning a healthy diet just one way to manage your life better again. To stay healthy and keep the body in the best condition, you should start eating lots of fresh fruits and vegetables and do it consistently. This is not an exact science, just about changing your eating habits so that you do not switch on the potato chips, chocolate, or other ' empty ' snacks when you are hungry.
However, having a healthy diet doesn't mean you can no longer indulge you with a favorite food. So you are familiar with strict planning for four weeks, start to introduce a one-day "holiday" in one week ' whether it's on a Saturday night when the downloads with your friends or partner, or in the middle of the week as the escape fun from the stress of daily routine. If you spend six days eating healthy (or five, in particular, several weeks), pamper yourself with a baking pan pizza, fried chicken fast-food restaurant, or the burgers and fries are not a big problem. But still, the most major and important: avoid sugared beverages as much as possible.
Don't forget exercise, Yes!
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