Nutrition for Indian Women

It is International Women's day today.While the world is still talking about women have created waves in most toughest waters,the health status and nutritional status of women are remains a cause of concern.A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. It can also be a huge support through the different stages in life. Healthy food can help reduce PMS, boost fertility and combat stress.Some top tips of how women can eat healthy and successfully fight challenges around her.

 Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

Top diet and nutrition tips for women

• Focus on whole, plant-based foods. Micheal Pollan's words-Eat food.Not too much.Mostly plants seem to fit the first tip for healthy eating in women.Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and other legumes to give you filling fiber and keep you going throughout the day. Try to find minimally processed or locally grown foods whenever possible and make these foods the mainstay of your diet.
• Make your bones stronger. 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. So also include Ragi,green leafy vegetables and whole legumes in your daily diet.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as fish,lentils, spinach, almonds, and iron-fortified cereals.Add dates to your daily diet.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.
• Eat right 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. Eating too much animal protein can cause calcium loss and lead to a decrease in bone density and osteoporosis. Include more of  beans, nuts, seeds, peas etc.Also replace Cheese with Paneer, processed meat products with home-made ones.
• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Don't leave out the carbs:You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay feeling full. The key is to choose the right kinds of carbohydrates.Replace refined cereals partly with millets like Varagu,Ragi,Jowar etc. 
• Eat the good fats: Many women think tha fat is bad for their health.But eating the right kind of fat is waht is important.Go for nuts like Walnuts,almonds,Use more of Sesame oil or coconut oil in our cooking.Stay away from trans-fatty acids laden products and processed meat.
• Avoid crash diets: Unfortunately most of these diets are promoted as healthy eating diets.But they can only lead a crash in your  body's metabolism leading to various disease condition and malnutrition.
• Eat your meals regularly:Never starve too much between meals.This may lead to various alimentary disorders like acidity,gastritis and ulcer.

• What to eat to avoid PMS:

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Add essential fatty acids to your diet. 
• Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Whenever fatigue hits you make sure you are eating enough B-comlex vitamins.

Do undergo routine health checkups
After 25 years: once a year
After 45 years: twice a year

Hey women ,your body is very precious.Remember your health best jewel you can wear and the best ever fashion statement.