TalkingDieting.com

It is not just those women who are over weight or obese who need dieting tips. Dieting refers to a healthy life style and a nutritious diet to avoid many illnesses and chronic problems. Women, especially have to ensure that their daily dosage of recommended nutrition is met. Today’s woman is not just a home maker; she wears many hats and so has to keep herself active and healthy. A healthy mother makes a healthy and happy family by taking care of all their needs. 

The two most important requirements for women dieting

Women need more iron and calcium in their diet, but sadly this is what is often lacking in their food. Calcium is required for development of the bones in the young and for adults to maintain the bone density. The daily diet may not give the required amount of calcium, so a calcium supplement may have to be taken too. Foods that provide calcium are milk, eggs, spinach, cheese, yogurt, peas, beans, almonds, oranges and nuts. It is better to have low fat products like skimmed milk, low fat cheese and yogurt made from skimmed milk. For absorption of calcium in the body there should be a sufficient amount of vitamin “D” too. One can easily get this from being in the sunlight for about 15 minutes every day.

Many women tend to be anemic because of a lack of iron in their diet. Iron is very essential as it builds the hemoglobin level in the blood which transports oxygen to the rest of the body. Women loose a lot of iron every month when they are menstruating and should ensure that they have an adequate supply of iron in their food. For non vegetarians iron is available in red meats, liver, beef, pork, oysters, shrimp, salmon, tuna, clams and of course the complete food egg. It is always better to eat non fatty meat to avoid any problems with cholesterol and putting on weight.  The vegetarians could get their daily supply of iron from cereals and pulses, spinach, broccoli, asparagus, beans and from dry fruits. Some times the body has a problem in assimilating iron while digesting the food, then an iron supplement could be taken. 

Women end up more tired than men

As women often put in more work than men, what with taking care of the home and the office, they need extra vitamin B too. Vitamin B helps with energy and in metabolism. A balanced diet which contains, proteins, carbohydrates, vitamins and minerals is what one should aim at. Fruits and vegetables along with milk, cereals and pulses should provide the daily requirement; however, it does not harm to take a daily multivitamin supplement too. 

Other essential nutrients for women

While providing dieting tips it is necessary to help maintain a good digestion, and for this foods that contain fibers should be added to the diet. Women also like to take care of their outward appearance and for this foods that have antioxidants are helpful. Fruits like papayas, oranges, strawberries, apricots, blue grapes are some which provide antioxidants.

A very important intake that should not be ignored by both men and women, but especially women as they are susceptible to urinary track infections, is to have at least 2 liters of water per day, unless advised otherwise by doctors. Water helps to flush out the toxins from the body and keeps our insides “clean”. So, follow these dieting tips and look fit and healthy.