Proper nutrition for weight loss: every day menu for women

Proper nutrition Nutrition basics Healthy foods

Should women eat differently than men, since we are all human? While this is certainly true, women's nutritional needs are more specific.

Pam Peeke, author of Weight Loss After 40, MD, and professor at the University of Maryland School of Medicine, explains this fact. Women have individual nutritional needs to stay healthy, energetic and slim, especially as we begin the aging process after age 30.

Dr. Pamela Peake, a physician, scientist, internationally recognized expert and author in the fields of nutrition, fitness and public health, offers the following list of healthy foods for women to include in their weekly diet.

Nutrition rules

There are rules that any woman who cares about her health and appearance must adhere to. They are clear and simple, do not require much effort and time. And the costs are minimal. These rules can be classified as a “healthy lifestyle plan” and follow it not only yourself, but also involve your loved ones. What is needed for this?

1. Drink at least two liters of clean water daily. The ideal ratio is 30 milliliters per kilogram of weight. Do not drink a lot of water at night, do not provoke the appearance of edema.

2. Don't eat before bed. The last meal should be no later than three hours before bedtime. It is advisable to make a protein dinner, as protein will keep your metabolism working most of the night.

3. Among products that are beneficial for women's health, there must be a place for vitamins. A, E, folic acid and calcium are especially important for women. Skin, hair, bones and nails should be in excellent condition, and vitamins will help you maintain it.

4. Breakfast must be present. It is advisable that this be a full breakfast, and not coffee with a sandwich or candy. It's better to start the day with cereals. This will wake up your body and force you to work productively throughout the day.

5. Snacking two hours after your main meal will help your body absorb essential women's health foods even better. You should snack on nuts and dried fruits, which are needed to saturate and replenish the body with vitamins.

If you follow these five rules, a woman will maintain health, beauty and youth for a long time.

Daily menu for weight loss

The fundamental point of a diet for weight loss for women, a weekly menu and proper nutrition is the proper combination of products, taking into account caloric content.

Sample menu that will help get rid of excess belly:

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Boiled egg, a piece of black bread, a glass of kefir	Fruit salad, vegetable soup, glass of water	Banana	Boiled beef, vegetable salad, orange juice
Tuesday	Low-fat yogurt, dried fruits, grapefruit	A portion of boiled rice, compote	Sour orange	Oatmeal with water, pomegranate juice
Wednesday	Curd mass, berries, green tea	Meatless borscht, vinaigrette, low-carb bread, apple juice	Green apple	Vegetable stew, tea with lemon
Thursday	Buckwheat porridge, coffee with milk	Vegetable soup, carrot juice	bell pepper	Boiled beans
Friday	Oat flakes in water, nuts, compote	Boiled fish, carrot salad, glass of still water	Baked apples	Greek salad, boiled veal
Saturday	Soft-boiled egg, oatmeal cookies, herbal tea	Rice, fish cakes, bran bread	Bran crispbread	Citrus fruit salad, cheese casserole
Sunday	Fruit salad, yogurt	Simple cucumber and tomato salad, mushroom soup	Fresh raspberries	Omelet with tomato, herbs and cheese, a glass of kefir

Fruits

Among the products that are beneficial for women's health and beauty, fruits are not the least important. They contain a whole range of vitamins and minerals necessary to preserve female beauty. The following fruits are especially useful for women: apples, pears and pineapples. A prerequisite is not to eat them at night to avoid fermentation. The best time to eat fruit is during the day, that is, during an afternoon snack. But the most important fruit - a product for women's health - is, of course, the avocado. It contains monounsaturated fatty acids, which are very necessary for the health of the heart muscle and for the absorption of fat from a woman’s belly. Avocado contains: potassium, magnesium, protein, folic acid, as well as vitamin E and B6 + fiber. Eating a quarter of a fruit a day will help you get all the nutrients you need for health.

Whole grains - foods for women

Whole grains are a valuable source of complex carbohydrates and protein, as well as B vitamins, micro- and macroelements, and dietary fiber.

Whole grains have three main components: bran, germ and endosperm.

1. Bran is the outer shell of the seed and contains antioxidants, fiber and B vitamins.
2. The embryo, after pollination, is transformed into a new plant and contains minerals, vitamins, fats and proteins.
3. Endosperm is the food resource of the seed that provides energy for plant growth. Most of it is protein (gluten), but it also contains starch, fat, and fiber.

After the grains are processed and cleaned, only the endosperm remains.

Whole grains are rich in fiber and therefore can prevent digestive problems, which are quite common among the female population.

Include more whole grains in your diet, such as brown rice, bran cereal, whole grain bread, barley and quinoa.

Vegetables

Vegetables are foods that improve women's health. The fiber contained in many vegetables is very useful for proper nutrition, good intestinal function and cleansing the entire body of toxins. White cabbage, sweet potatoes, zucchini, carrots, tomatoes are very good foods for the female body. But the best vegetable is broccoli. Rarely anyone likes this type of cabbage, but it contains a huge amount of vitamins and microelements: folic acid, iron, calcium, vitamins A and C. Broccoli regulates estrogen levels, preventing the development of breast cancer. So broccoli is an excellent product for women's health. To get everything you need from this vegetable, you need to eat about three hundred grams per week.

Calcium-rich foods for women

Calcium is a structural material that maintains the health of teeth and bones. Every year the skeleton of an adult is renewed by 20%.

In addition, calcium is involved in the functioning of the central nervous system, the cardiovascular system, and the blood system.

With a lack of calcium in the body, diseases such as osteoporosis, deforming osteoarthritis, vertebral deformity, gait disturbance, muscle and bone pain, etc. may develop.

Good choices to meet your calcium needs include:

• low-fat dairy products (cream, milk, cottage cheese, cheese);
• dark green leafy vegetables (broccoli, cauliflower, kale);
• soy products fortified with calcium, tofu;
• nuts, sweet almonds.

Calcium intake standards:

• for women from 19 to 50 years old – 1000 mg;
• for women aged 51 years and over – 1200 mg.

During pregnancy or breastfeeding, the daily need for calcium increases, so you should additionally consult your doctor before making any changes to your diet.

Cereals

Wheat, barley, buckwheat, rice, oats, corn, rye are grain crops that are very beneficial for women. The main condition for preserving the beneficial properties is minimal processing, that is, you need to eat not wheat flour, but wheat bran or whole grain bread. Cereals are rich in proteins, carbohydrates, fiber, vitamins and minerals, making them healthy foods for women. All this contributes to good digestion, physical activity, strengthening nerves, cancer prevention, and slowing down the aging of a woman’s body. Grains are an excellent scrub for the body thanks to the fiber contained in large quantities in each grain.

Fish

A very important product for female reproductive health is red fish. It contains a very high amount of fatty acids (omega-3) and protein. These substances are needed for excellent heart function, for a smooth pregnancy, to combat stress and depression, to protect against old age disease (Alzheimer's) and cancer. Fatty red fish is rich in calcium, which, in combination with omega-3, is perfectly absorbed by the female body and strengthens the bones of the fair half of humanity. To get the maximum nutrients from this product, you need to eat fish at least three times a week. If it is not possible to purchase fresh or frozen red fish, then you can use canned fish. An important condition: canned food must be of good quality, preferably from a trusted manufacturer.

Iron-rich foods for women

Women require more iron due to their menstrual cycle. The female body loses almost 2 times more of this microelement per month compared to the male body.

The norm of its consumption for a woman is from 12 to 15 mg (15 – 20 mg is another point of view) per day, while for a man it is from 10 to 12 mg.

Iron is involved in the processes:

• storage and transportation of hemoglobin;
• metabolism;
• delivery of oxygen to cytochromes (energy protein molecules);
• in the synthesis of hormones;
• maintaining the functioning of the immune system.

Good sources of iron are:

• chickpeas (chickpeas);
• lean beef;
• chard (Swiss chard);
• tofu (bean curd);
• dried apricots.

Meat

The “king” of products for women’s health is meat. But not just anything, but veal, rabbit and chicken. Women need chicken meat to remove waste and toxins from the body, as well as to maintain immunity, especially in winter. Rabbit meat is very dietary, which allows you to maintain your figure and perfectly satisfy your hunger. Veal is rich in iron and many microelements, which is great for women who care about their health and figure.

Beverages

Among the most beneficial products for women's health, clean water occupies a very important place. It is its consumption that is responsible for how a woman looks in the morning, for the condition of her skin and her weight. Insufficient consumption of life-giving moisture will immediately affect a woman: dry skin, swelling, wrinkles. You need to drink water at the rate of 30 milliliters per kilogram - no more and no less. Excess water will manifest itself in the form of swelling and puffiness of the face, bags under the eyes, so do not overdo it with the drinking regime.

Another healthy drink that helps women is lemon water. Its benefit is that lemon water removes waste and toxins, nourishes and vitaminizes the female body. Vitamin C, which is contained in this drink, is very useful for strengthening the immune system and maintaining the youth of the body.

Vitamin C-rich foods for women

Vitamin C is involved in more than 300 biological processes in the human body and is involved in:

• immune system;
• nervous system;
• digestive system;
• in the production of collagen;
• in the synthesis of hormones.

Vitamin C is the most powerful natural water-soluble antioxidant:

• neutralizes harmful reactions, helps cleanse the body of poisons;
• provides protection to high-density cholesterol (“healthy”) from the effects of free radicals.
• prevents the development of malignant diseases, heart pathologies (coronary heart disease), and helps preserve youth.

Excellent sources of vitamin C include:

• citrus fruit;
• strawberries;
• green and red peppers;
• cabbage, broccoli;
• spinach;
• potato;
• tomatoes;
• kiwi;
• parsley;
• guava.

It makes sense to include 2 – 3 (or more) servings of fruits and vegetables containing vitamin C into your daily diet. The recommended daily intake for women is 75 mg.

Greenery

If you still don’t know which foods are good for women’s health, pay attention to greens. Greens are a universal product suitable for any woman. It is simply impossible to overdo it with its use. Pay special attention to spinach, parsley and dill. This greenery contains a huge amount of microelements and vitamins that are needed specifically by the female body. These “green friends” can help regulate hormonal levels, fight depression and excess weight, replenish vitamin deficiencies after winter, and much more.

Useful list

Pay attention to the proposed list of products for women's health:

• almonds - will help reduce cholesterol and weight;
• eggs (chicken and quail) are a source of vitamins D and A, choline and saturated fats, which is good for your brain and vision;
• Lentils are a wonderful food, rich in fiber, protein and antioxidants;
• soybeans are a source of protein that helps maintain strong bones and prevent the development of breast cancer;
• Cherries are a source of antioxidants that help preserve vision, memory, lower cholesterol and support heart muscle;
• Quinoa (herb) - contains minerals (copper, iron, magnesium and phosphorus), is rich in protein and an excellent strengthener of skeletal bones;
• pumpkin seeds - help cope with depression and heart disease, contain large amounts of zinc, magnesium, selenium and protein;

• kefir (yogurt) is a source of protein and calcium, a probiotic involved in normalizing digestion;
• green tea - a fighter against cancer, heart failure, diabetes, stroke, dementia and fatigue;
• raisins are a great snack option, in addition to nuts, and are also a source of healthy carbohydrates, vitamin C and iron;
• bitter (dark) chocolate is a very useful product for women's health and beauty, which contains copper, zinc, phosphorus, manganese, magnesium and elements for strengthening bones, helps improve brain function, reduces blood pressure and is one of the best fighters against depression;
• blueberries are a treasure of women's health and beauty that will help fight age-related changes in the form of wrinkles, blood pressure, memory loss, vision and motor skills.

News of health, medicine and longevity

Doing everything and remaining beautiful, well-groomed, healthy and young is the ideal of a modern woman. Is it possible? Of course yes - if you don’t forget that you need to take care of yourself. We are what we eat. This famous saying is absolutely right: in order to remain a woman from head to toe into old age, you need to carefully watch your diet. And choose only what is beneficial for women's health. On our website a2news.ru we often talk about proper nutrition. Now we will talk about what to eat to maintain women's health.

Fish

Fish is very good for health. But for women it is especially necessary. Fatty red fish contains enormous amounts of essential omega-3 fatty acids. Omega-3 fatty acids keep our blood vessels clean and elastic, protect against cardiovascular problems, cancer and even Alzheimer's disease.

Fatty fish containing omega-3 acids is very useful for pregnant women - it helps build the organs of the unborn child and at the same time prevents the woman’s body from becoming depleted. But most importantly, omega-3 acids nourish the brain, improve mood and help cope with depression and apathy. Therefore, a portion of fish is required during the diet.

To maintain health, it is enough to eat fish twice a week. Moreover, you can eat not only fresh fish, although it is healthier. Canned fish provides a sufficient amount of fatty acids - even a can of mackerel is healthier than a pork steak.

Blueberry

Wild berries are a real storehouse of vitamins and biologically active substances. And the most valuable berry for a woman’s health is blueberries. It contains such a huge amount of antioxidants that it is considered a miracle berry.

According to the latest data, blueberries help maintain vision, lower blood pressure, improve heart function, and improve skin elasticity.

In the summer, you should try to eat blueberries for as long as possible - as soon as the berry season begins, you should eat half a glass of berries a day. Blueberries can be frozen for the winter and added to tea.

Currant

No less useful for women are black and red currants, which contain a huge amount of vitamin C, antioxidants, and pectins. Thanks to vitamin C, collagen is produced in the skin. And he is responsible for its elasticity and absence of wrinkles!

Walnuts

Again, they contain omega-3 fatty acids and a host of other nutrients that help lower cholesterol without any medications. To feel the benefits, one handful of nuts per day is enough.

Chocolate and cocoa

They say that healthy things are never tasty. Chocolate and cocoa refute this sad statement. Cocoa butter and powder that make up chocolate contain B vitamins, vitamins E, PP, calcium, magnesium, phosphorus, and iron. Such a rich composition explains the beneficial effects of chocolate. It reduces the risk of developing heart disease and stroke. The manganese, calcium, zinc, and copper contained in chocolate improve the condition of bones and joints. For women whose risk of developing osteoporosis increases every year, especially during menopause, chocolate is simply irreplaceable. It’s nice to take medicine that also tastes good!

Chocolate has a beneficial effect on the brain, improves thought processes, reduces blood pressure and improves mood, as it promotes the production of serotonin. And one more important quality of cocoa and chocolate: they moisturize the skin and make it elastic. Therefore, cocoa is considered one of the most important “female” products. Just remember that only real black (dark) chocolate has beneficial qualities. But there is no benefit from milk chocolate, since it contains very little cocoa.

Avocado

Avocados contain a lot of polyunsaturated fatty acids. They help protect the heart and at the same time help lower cholesterol levels. The substances contained in avocado improve fertility (the ability to conceive), have a positive effect on reproductive health and help maintain normal hormonal levels. Avocados contain a lot of magnesium, potassium, vitamins K, E, group B, and folic acid. It is these substances that are more important for women’s health than all others.

Avocado inside and outside makes the skin hydrated and beautiful. To do this, it is enough to eat only half of the fruit per day.

Beans

Beans contain antioxidants, folic acid, many minerals and starch. What's good about starch? It gives a long feeling of fullness. Therefore, bean dishes fill you up well and for a long time, without overloading the body with fats. Beans are an ideal food for those who decide to lose weight and limit themselves in food. By supplying vitamins, nutrients and sugars, beans help keep the body healthy. Scientists have proven that beans lower blood sugar levels. At the same time, canned beans also have beneficial properties.

To achieve results, it is enough to eat 300 g of beans per week.

Dairy products

Yogurt, fermented baked milk, and kefir are rich in calcium and valuable substances that are indispensable for bone health. Also, fermented milk products contain lacto- and bifidobacteria, which our intestines need, as they help maintain the balance of beneficial bacteria in it and prevent the development of dysbiosis. Normally, in a healthy intestine, the final absorption of nutrients and the synthesis of a number of vitamins occur. And fermented milk products help the intestines in this matter. A healthy intestine is the key to a strong immune system.

For health, you need to drink at least one glass of fermented milk products every day. If you drink a glass of kefir at night, then what you eat during the day will not be deposited on your sides in the form of excess fat.

Olive oil

Again, this is a source of polyunsaturated fatty acids. The oil contains many useful substances, which explains its benefits. Recently, Spanish scientists have proven that olive oil helps fight breast cancer - those who consume it regularly are less likely to suffer from this disease. And one more thing: olive oil is very similar in composition to the lipids of human skin, so for skin elasticity and hair health, consuming oil is simply necessary.

Just two tablespoons per day is enough.

Tomatoes

In addition to antioxidants, tomatoes contain lycopene, which helps maintain heart health. And tomatoes, according to the latest data, help protect against cervical and breast cancer and normalize metabolism. Tomatoes are indispensable if you want to lose weight - thanks to them, the body receives all the necessary substances.

Cabbage

Cabbage is generally called the most “feminine” product. It is absolutely calorie-free, and it is impossible to gain weight by eating it. At the same time, it contains a lot of useful substances. Lutein improves vision, calcium strengthens bones, vitamin K protects against osteoporosis, vitamin A helps maintain the beauty of skin, hair, nails and visual acuity.

Recent studies have shown that cabbage contains a substance called sulforaphane, which helps block the growth of cancer cells. Beginners think that all the machines that are in the Vulcan hall are the same. In fact, this is not so; all devices have their own distinctive features, since they are produced by different companies. For example, the company Igrosoft develops universal slots that are designed for both the younger and more mature generations. These models have several levels and a jackpot. All slot machines have a clear storyline and main characters. According to numerous studies, eating white cabbage in large quantities leads to stopping the development of breast cancer.

But most importantly, cabbage perfectly removes toxins and waste from the body and cleanses it.

Beef

In fact, the most “feminine” meat is beef. Only eating this meat helps provide the body with iron and normalizes hematopoiesis. Beef protects the female body from iron deficiency and anemia, which often threatens women due to monthly blood loss. Doctors strongly advise eating 300-400 g of beef per week - then anemia will not be scary. And it is especially important to eat beef during menstruation, when blood loss occurs and the risk of anemia increases.

During pregnancy, when the need for iron increases sharply, beef must be eaten.

Sea kale

Sea kale contains a lot of natural iodine. It helps keep the thyroid gland in order and prevents iodine deficiency. And it is known that the thyroid gland is a conductor in the orchestra of endocrine organs. A healthy thyroid gland ensures the proper functioning of the sex glands.

Seaweed helps normalize hormonal levels, cope with PMS symptoms, lose weight and normalize metabolism.

Stevia

Stevia helps cleanse the body and activate metabolism. It should be added little by little to tea.

Butter

Surprisingly, for a long time it was considered the number one enemy for health. Well, these are fats that should be avoided at all costs. Until now, many women are firmly convinced that butter and a healthy diet are incompatible. However, you should not be so categorical.

In fact, butter contains less fat than vegetable oil! The fact is that vegetable oil is one hundred percent vegetable fat. In addition to animal fats, butter also contains water, so it contains less fat. But it contains vitamin A, which is extremely important for women's health. Butter helps keep the ovaries healthy and protects against early premature menopause.

To benefit the body, it is enough to eat just one sandwich with butter per day.

Carrot

This is simply a storehouse of beta-carotene. And beta-carotene is good for heart and brain health, helping to prevent age-related changes, stroke and heart attack, especially during menopause. In addition, carrots contain a large amount of vitamins C and K and other biologically active substances. Carrots are very beneficial for the condition of the skin - it is believed that if you drink a glass of carrot juice (ideally freshly squeezed) every day, you can delay the appearance of wrinkles for a long time!

Carrots also cleanse the gastrointestinal tract and help prevent intestinal cancer.

This is not a complete list of products that are beneficial for women's health. You can’t discount seafood, citrus fruits, apples, cranberries, beets, and sprouted wheat grains. But the most important thing is a balanced, varied diet. You shouldn’t get carried away with one thing, even a very useful one. It is better to introduce several healthy foods into your diet every day. Then the body will always have at hand the necessary substances to build itself – healthy and strong.

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In order to maintain beauty, youth and health, it is not necessary to inject “beauty injections”, engage in exhausting workouts and go on strict diets. It’s enough just to have a reasonable approach to nutrition and lifestyle. This article provides examples of products that are available at any time of the year and for any income level. All you have to do is decide for yourself whether you want to be healthy and beautiful or not. Choose women's health products that are right for you and try to follow the recommendations. It's never too late to start taking care of yourself.

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Folic acid-rich foods for women

Folic acid (folate) in the body is involved in the following processes:

• cell division;
• metabolism;
• synthesis of erythrocytes and leukocytes;
• production of neurotransmitters.

Foods rich in folic acid include asparagus, oranges, beans and fortified cereals; for more information, see the article “Which foods contain folic acid.” Its norm is 400 mcg per day.

Folic acid is of particular importance during pregnancy, ensuring the proper development of the fetal neural tube and the health of its heart. Lack of folate during pregnancy causes deformities in the fetus, and subsequently - mental development disorders in children.