Let’s start from the beginning – what means “healthy diet”? It is well-balanced diet, consisting of different products which completely meet women’s needs for vitamins, minerals and energy. During menstruation women lose iron, so for good health you should pay special attention to calcium, iron and folate (folic acid) intake. Healthy diet means also minimizing fat and sugar intake. Including high sugar, a diet may provide empty calories, or calories that do not provide any nutritional value. Diets based on saturated or trans fat are very risky. They can provoke high levels of blood cholesterol and moreover increase the risk for heart diseases.
We can’t give the recipe of a healthy diet for each separate woman. But we can offer you some important steps which suits all women.
The first rule of healthy diet is to help you either lose weight or keeps your organism in the “healthy” range. Healthy diet must be completely balanced with foods from all food groups, with lots of delicious fruits, vegetables, whole-grains, and fat-free or low-fat milk and milk products. Healthy diet should consist of a variety of fruits and vegetables (two cups of fruit and 2 1/2 cups of vegetables per day are recommended for a 2,000 calorie diet). Use a variety of grains daily as diet must be reach in fiber and whole-grains are great sources. Try to prepare foods with less sodium or salt (use no more than 2,300 milligrams of sodium per day, or about one teaspoon of salt per day).
There are some things that should be avoided. Diet must be low in cholesterol, trans and saturated fats. Total fat intake should vary between 20 to 35 percent of calories. Avoid eating fish, nuts and vegetable oil because these products are great sources of polyunsaturated and monounsaturated fatty acids.
Try to exclude alcohol drinks from your ration. If can’t do so – don’t include more than one drink a day if you drink alcoholic beverages.
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