The Essential Steps Of Balanced Nutrition For Women

The Importance of Proper Nutrition For Women

As a general rule women require less food to maintain a healthy balanced diet than men. The exception is salt and fiber intake, which should be the same for men and women.

Balanced nutrition for women and men is important because the foods we eat make up a big part of how we feel, look and act in general. Being fit and healthy isn’t all about going to the gym or not having any excess weight on your body. It’s also about sleeping well, having enough energy and looking after your skin, hair and nails.

Free Report: 15 Foods To Eat Before & After Your Workouts

The Essential Steps Of Balanced Nutrition For Women

Here are the balanced meals a woman should eat throughout her day.

Breakfast

This is truly the most important meal of the day. Kick-start your metabolism with protein. Be sure to include things like eggs, fish, lean ham or low-fat dairy. Stay away from the carbs in the morning. The protein will keep you full longer, helping you to eat fewer calories throughout the day.

Mid-Morning Snack

Eating smaller meals throughout the day helps maintain your blood sugar. This doesn’t mean you eat more. It should be just a small pick-me-up. Some rice cakes spread with peanut butter and a banana are great for keeping your energy up.
Lunch

Keep lunch to starchy carbs and lean proteins. The carbs will provide you with energy to keep you from falling victim to the mid-day slump that most people experience. You need to choose carbs that will give you a steady rise in blood sugar, so stay away from the sugar and white foods and opt for high fiber whole grain options. Try rye bread with salmon, chicken, or dairy. Don’t forget the greens. Whole grain toast with baked beans is another good lunch choice.

Mid-Afternoon Snack

Is your sugar tooth starting to come out around this time of the day? Well, it’s a good time then to take care of that sweet tooth. But opt for fruit. A handful of dried fruit with some nuts are a good sweet and savory pick-me-up for a mid-afternoon snack. Combining dried fruits with nuts will help slow down the release of the sugar from the dried fruit, keeping you energized longer. Quick healthy snacks on hand like cherry tomatoes, grapes, and small vegetables will be great to keep in your fridge and grab for your mid-day snack.

Dinner

Go ahead and have carbs at dinner. They’re low in fat, high in fiber, and help you relax in the evening. Have healthy fats like what you can get from salmon, mackerel, and sardines as well as nuts and seeds. Your body will use the fat overnight to regenerate and repair, which is great for healthy skin and hair.

Fill half of your plate with colorful vegetables, or a salad covered with a dressing made from flaxseed oil. Have meat, fish, or beans with brown rice or whole grain pasta.

Portion Control

There are several components of proper nutrition for women , and portion control is key. Here are some easy ways to help you measure out how big meal portions of everything you should have as a woman.

• Carbohydrates like cereal, rice, pasta, or potatoes – Clench your fist; this is the size of portion of carbohydrates you should have.
• Proteins like meat, poultry, and fish – You should measure your protein to be the size of the palm of your hand.
• Popcorn should just be enough to fit in two cupped hands.
•  Baked goods should be limited to the size of two of your fingers.
• Butter and spreads should be the size of the tip of your thumb.

The Best Foods To Eat Before & After Your Workouts

Following the above guidelines of nutrition for women and making healthy choices throughout the day will keep you satisfied all day long, and ready to tackle a busy day. When it comes to exercising, your body needs a certain kind of nutrition in each stage of a workout.

Download this free report to discover 15 Foods To Eat Before & After Your Workout and why those types of foods are best at both ends of an exercise session.