Importance of Nutrition ( Healthy Diet) for Women 🚺 during different Stages of life.

Nutrition for Women  in the 20s

• Folic acid intake is critical if you are planning a pregnancy. As intake of folic acid prevents neural tube defects and has a role in RNA and DNA production.
• To have good bone health in the later stage of life. Keep checking on your calcium intake.
• Iron dietary sources are to be included in the diet on regular bases to prevent anemia.

Nutrition for Women in the 30s

• Iron, folic acid, and vitamin B12 dietary sources should be included in the diet.
• Intake of calcium dietary sources for this age group is essential because of its role in bone density building.
• Indulging in regular physical activity, and strengthening exercises is very important in this stage of the life cycle.

Nutrition For Women in the 40s

• If you are in this age group. Eating a plant-based diet would be beneficial for you.
• Moreover, the intake of legumes and nuts would be beneficial as they act as sources of fiber and phytonutrients and help with menopausal symptoms.
• Being physically active will keep you fit.

Nutrition For Women in the 50s          

Reaching menopause will make you vulnerable to obesity, diabetes, heart ailments, osteoporosis, and osteopenia. So, taking care of your nutrition at this stage of life is critical for overall well-being.

• Try to indulge in regular physical activity.
• Control your portion size and reduce the intake of processed food and simple sugars.
• Source of fiber to be included in the diet that would help enhance the satiety value of your meal, control your blood sugar levels, and relieve constipation.
• Incorporate fruits and vegetables in your diet as they act as sources of antioxidants and have anti-inflammatory properties.
• For the good texture of your skin, the dietary sources of Vitamin E are to be included in the diet.
• Healthy fats such as mustard oil, peanut oil, rice bran oil, designee, and sunflower oil are to be used in moderation.
• Calcium and Vitamin D intake is very important for your good bone health. If your biochemical parameters are showing low levels, calcium and Vitamin D supplement should be included in the diet as per the advice of your physician. In general, for good bone health include good sources of calcium in your diet and make sure to have good exposure to sunlight for 10 - 15 minutes a day.

Nutrition in the Golden years of life

• The intake of good-quality protein is essential because at this stage of life there is an increase in the loss of muscle mass.
• Prefer to have small frequent meals in controlled portion size for better digestion and meal tolerance as with the increase in age appetite decreases.
• To enhance the flavor of your meal add herbs. Avoid intake of salt in excess.
• Try to socialize for your good mental and physical health.