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Women have unique nutritional needs that can be difficult to meet when reducing calories to ultimately lose weight. So make sure your diet includes all the essentials to reduce the risk of missing out on beneficial nutrients.
One of the problems with low-carbohydrate diets is that they limit the body’s preferred sources of energy. If you want to reduce calories from carbohydrates, focus on minimizing your intake of sugar-sweetened beverages, alcohol, candy, and other foods with added sugar. And if you want to maximize energy levels, look for nutrient-rich sources of carbohydrates, such as whole grains, fruits, vegetables, beans, and peas. And if you prefer diet catering Sopot is the city where you’ll find specialists in this field.
One of the most satisfying ways to balance your intake is to include lean protein in every meal. Try low-fat dairy products, lean meats, poultry, seafood, tofu, nuts and beans. Adding protein to your morning meal can help you stay satiated until lunchtime and make it easier to avoid snacks containing solid fats and added sugars.
Iron is one of the few nutrients that women ages 14 to 50 need in greater amounts than men of the same age to reduce the risk of anemia from iron deficiency. This type of condition can cause fatigue, weakness and irritability, and can result in low birth weight babies in pregnant women.
Increase your intake with excellent sources of iron, such as lean red meat and iron-fortified cereals. Other good sources of iron include poultry, fish, beans and green leafy vegetables. When you rely on plant foods, also consume sources of vitamin C, such as strawberries or tomatoes, along with iron-rich foods to help your body absorb this valuable element.
Calcium doesn’t just help build strong bones and teeth. Getting enough calcium helps keep your heart and muscles strong and can help reduce the risk of high blood pressure and colon cancer. Calcium-rich foods include low-fat dairy products, calcium-fortified tofu, green leafy vegetables (including kale, cabbage and broccoli) and 100% calcium-fortified fruit juice. Aim for at least 1,000 milligrams a day, and as much as 1,200 mg if you’re 51 or older.
Every woman age 14 and older needs 400 micrograms of folic acid each day, unless she is pregnant or breastfeeding (these states require more of this compound). Folic acid helps maintain healthy red blood cells and is essential in preventing neural tube birth defects. Get folic acid from tasty, nutrient-rich foods such as whole grains, green leafy vegetables, oranges, berries, nuts, beans, or grain products fortified with folic acid.
Similar to protein, fiber also helps in achieving a state of satiety quickly, reducing appetite and thus calorie intake. Fiber-rich foods have other additional benefits – they help treat constipation, help create stool mass, and smooth bowel movements. Make sure you don’t overdo your fiber intake, though, as excessive fiber intake can cause bloating or other digestive problems.
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