Physical changes in women and different stages of age have a greater impact on their health than men. Therefore, women will have to maintain their diet and daily routine according to their age, otherwise it may have adverse effects on their health.
80 percent of nursing facilities across the country are women. The number of women among doctors across the country is 29 percent. A report by Forbes India It says this. But when it comes to the treatment and health care of women, these statistics are reversed. While it is very easy to understand that physical changes in women and different stages of age have a greater impact on them than men. Therefore, women will have to maintain their diet and daily routine according to their age, otherwise it may have adverse effects on their health. Today we will understand, with the help of experts, what things women should include in their diet at different stages of age.
Food according to different stages of age (diet plan for different ages)
1. Teenage Years
This is a stage when women’s body is changing rapidly and many hormonal changes take place in the process. This phase right after childhood is very important from the growth point of view of women and it is equally important to take care of food during this period.
what to eat
protein- At this age, the body needs protein for body growth. The best option is to include pulses, eggs and dairy products in your diet so that protein remains in your body. Pulses, eggs, milk and non-vegetarian food help in this.
calcium- Many bones in the body of women are growing during this period, in such a situation it is important to nourish the bones and for this calcium is the best option. You can do this easily by including dairy products in your diet. Along with this, proper sunlight is also necessary for Vitamin D. Calcium should be consumed to strengthen bones. Milk, curd and cheese are good for this.
Read also
Iron- This is the age when periods start in girls and due to this, weakness is often common. During this period iron deficiency occurs. In such a situation, always include green leafy vegetables and pulses in your diet so that iron does not decrease in the body.
2. During pregnancy (Reproductive Years)
pregnancy During pregnancy, women need to pay maximum attention to their diet because during this period, their own body is not only weak but along with that, they also have the responsibility of the health of their child.
What should we eat?
Folic Acid – This is the most important element for women to eat during pregnancy. Folic acid plays an important role not only for women’s health but also in the physical and mental development of the child. Regular consumption of green vegetables, some fruits like broccoli and if you are non-vegetarian, fish will provide adequate amount of folic acid in the body.
Iron – Just like periods, or sometimes even worse, women can suffer from iron deficiency during pregnancy. In such a situation, always include green leafy vegetables and pulses in your diet so that iron does not decrease in the body.
protein- During pregnancy, protein is needed for the development of the child. In such a situation, it is important to eat foods rich in protein in sufficient quantity. For this you should eat pulses regularly. If non-veg, include meat, fish and eggs in the diet. Yes, but while cooking meat or fish, always keep in mind that the use of spices should be minimal.
3. Middle Age
For women, this age between 30 to 40 is more important from health point of view. During this time, the sound of many diseases that come in old age can also be heard, hence it is better to make old age healthy by maintaining good diet.
What is important to eat?
Calcium and Vitamin D- At this age, women often suffer from bone problems. That means the onset of joint pain or old bone injury can emerge at this age. In such a situation, calcium and vitamin D are very important for bones. For this, include milk, curd, cheese in your diet and yes, spend some time in the sun every day.
fiber- Stomach problems often start increasing in women going through middle age. To avoid these constipation and stomach problems, it is important to consume fiber and for this include adequate amounts of whole grains, fruits, and vegetables in the diet.
protein- Working women are often unable to take care of their health, hence their body weight increases but they become weak. Protein is necessary to maintain the strength of the body and for this it is important to include things like pulses, meat, fish and eggs in the diet.
Antioxidants- Amidst all the things, skin care should not be forgotten. And antioxidants will help you in this. These help in removing harmful things from the skin. You can get adequate amounts of antioxidants by including fruits like carrots, grapes and lemon in your diet.
4. Menopause
Menopause is the biggest turning point in women’s lives. At this time their body is going through many changes. Hormonal changes are also very common at this time. In such a situation, there may be deficiency of some element or abundance of something in their body.
At this very moment, an important diet plan can help you. Women’s bodies go through a lot of changes at the time of menopause. Right diet for women at this time (diet plan for different ages) And taking care of nutrition becomes even more important.
What should I eat?
phytoestrogens
The changes that occur during menopause affect our body as well as our mind. During this period, symptoms like mood swings and sweating are common. In such a situation, our body needs phytoestrogens so that our body can fight hormonal imbalance. Soy products and flax seeds are the right options for this so that you do not have to deal with the problems that occur during menopause.
Vitamin B12
During menopause, women often have to face the problem of damage to the nervous system due to hormonal changes. This happens due to deficiency of Vitamin B12 in the body. Therefore, you will have to increase things like chicken, mutton, fish, eggs, and dairy products in your diet. If you are vegan then include green vegetables in every meal of yours.
Water
Do not ignore water at all at this time. Women often have to face the problem of hot flashes during menopause. As a result, they may suffer from skin infection, stomach problems or constipation and indigestion. In such a situation, water is very important. Try to drink at least three to four liters of water daily. You can include coconut water or such fruits or vegetables which contain good amount of water in your diet. (diet plan for different ages) Water requirements can also be met by including it in water.
5. Old Age
This period can be the most difficult for women. Women who have been neglecting their health for any reason suffer the most in this period. In such a situation, it is more important for them to pay attention to their diet (diet plan for different ages). If you want to keep your parents healthy and disease free, then take special care of what they should eat –
protein
Protein is necessary to keep the muscles strong. To increase the intake of protein in the body, you can make pulses, eggs, meat and fish a part of your regular diet.
Calcium and Vitamin D
To keep bones strong, it is necessary for calcium and vitamin D to enter the body. There is nothing better than milk or dairy products for calcium and vitamin D. Vitamin D is also needed especially in winter when people are not able to get adequate amount of sunlight. In such a situation, definitely spend some time in sunlight.
Iron and Vitamin C
In old age, there is often iron deficiency in the body. In such a situation, to fulfill this deficiency, we will have to turn to green vegetables. For this, eating green leafy vegetables or eating an apple daily is a good option.
good fats
There isn’t just one type of fat that we know harms the body. There are also some good fats that are essential as we age, especially for good heart health. To get these in your body, keep eating walnuts, flax seeds and fish regularly.
Read this also – Statistics of heart attack are changing, the risk is higher in women after menopause, know how to avoid it
