*🙎🏻‍♀DIET AND NUTRITION TIPS FOR WOMEN🙎🏻‍♀ *
▶Trying to balance the demands of family and work or school, can make it difficult for any woman to maintain a healthy diet. But the right food can not only support the mood, but also boost the energy, and help in maintaining healthy weight. It can also be a huge support through the different stages in a woman’s life.
*đź”´Nutrients To be Included by Women in her Diet -*
🔸*CALCIUM* : For adult women aged 19-50, the USDA recommended daily allowance is 1,000 mg/day. For women over 50, the recommended daily allowance is 1,200 mg/day.
〰Sources- Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash
🔸*MAGNESIUM* : Magnesium increases calcium absorption form the blood into the bone. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day.
〰Sources- Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.
🔸*VITAMIN D *: Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU daily.
〰Sources- Good sources includes direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk and eggs.
🔸*IRON* : Iron helps to create the hemoglobin that carries oxygen in your blood. It’s also important to maintaining healthy skin, hair, and nails. Due to the amount of blood lost during menstruation, women of childbearing age need more than twice the amount of iron that men. For adolescent women aged 14-18, FNB recommended daily amount is 15 mg (27 mg if pregnant, 10 mg if lactating). For adult women aged 19-50, the FNB recommends 18 mg/day (27 mg if pregnant, 9 mg if lactating). For women 51+ years old, the recommended daily amount is 8 mg.
〰Sources- Good sources of iron is red meat (especially liver), leafy green vegetables and beans, poultry, seafood, dried fruit such as raisins and apricots, and iron-fortified cereals, breads, and pastas.
🔸*FOLATE* : Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman’s risk for heart disease and certain types of cancer. The U.S. FDA recommends that all women and teen girls who could become pregnant consume 400 mcg (micrograms) of folate or folic acid daily.
〰Sources- Good sources include leafy green vegetables, fruit and fruit juice, nuts, beans and peas, cereals, bread, and pasta.
▶Trying to balance the demands of family and work or school, can make it difficult for any woman to maintain a healthy diet. But the right food can not only support the mood, but also boost the energy, and help in maintaining healthy weight. It can also be a huge support through the different stages in a woman’s life.
*đź”´Nutrients To be Included by Women in her Diet -*
🔸*CALCIUM* : For adult women aged 19-50, the USDA recommended daily allowance is 1,000 mg/day. For women over 50, the recommended daily allowance is 1,200 mg/day.
〰Sources- Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash
🔸*MAGNESIUM* : Magnesium increases calcium absorption form the blood into the bone. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day.
〰Sources- Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.
🔸*VITAMIN D *: Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU daily.
〰Sources- Good sources includes direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk and eggs.
🔸*IRON* : Iron helps to create the hemoglobin that carries oxygen in your blood. It’s also important to maintaining healthy skin, hair, and nails. Due to the amount of blood lost during menstruation, women of childbearing age need more than twice the amount of iron that men. For adolescent women aged 14-18, FNB recommended daily amount is 15 mg (27 mg if pregnant, 10 mg if lactating). For adult women aged 19-50, the FNB recommends 18 mg/day (27 mg if pregnant, 9 mg if lactating). For women 51+ years old, the recommended daily amount is 8 mg.
〰Sources- Good sources of iron is red meat (especially liver), leafy green vegetables and beans, poultry, seafood, dried fruit such as raisins and apricots, and iron-fortified cereals, breads, and pastas.
🔸*FOLATE* : Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman’s risk for heart disease and certain types of cancer. The U.S. FDA recommends that all women and teen girls who could become pregnant consume 400 mcg (micrograms) of folate or folic acid daily.
〰Sources- Good sources include leafy green vegetables, fruit and fruit juice, nuts, beans and peas, cereals, bread, and pasta.
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