Best Food For Women’s Health, regular feeding habits and healthy physical activity. Do it for yourself and your family!
what is a Healthy Eating Plan?
Best Food For Women’s Health, A healthy eating plan includes the following components:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Best Food For Women’s Health, Eat breakfast every day: People who eat breakfast are less likely to overeat later in the day.
Breakfast also gives you energy and helps you get your day off to a healthy start. Choose whole grains more often. Try whole-wheat breads and pastas, oatmeal, brown rice, or bulgur.
Select a mix of colorful vegetables each day: Vegetables of different colors provide different nutrients.
Choose dark leafy greens such as spinach, kale, collards, and mustard greens, and reds and oranges such as carrots, sweet potatoes, red peppers, and tomatoes.
Choose fresh, canned, or frozen fruit more often than fruit juice: Fruit juice has little or no fiber, and the calories may be high. Fresh, canned, or frozen fruit is often better for you. If you eat canned fruit, opt for fruit packed in water rather than syrup.
Use fats and oils sparingly: Olive, canola, and peanut oils, avocados, nuts and nut butters, olives, and fish provide heart-healthy fat as well as vitamins and minerals.
Eat sweets sparingly: Limit foods and beverages that are high in added sugars. Eat three meals every day. If you skip meals or replace a meal with a snack, you might overeat later on.
Have low-fat, low-sugar snacks on hand: Whether you are at home, at work, or on the go, healthy snacks may help to combat hunger and prevent overeating.
Quick Breakfast Ideas
- Low-fat yogurt sprinkled with low-fat granola
- Oatmeal with low-fat or fat-free milk, or soy-based beverage
- A slice of whole-wheat toast with a thin spread of peanut butter
- Fruit smoothie made with frozen fruit, low-fat yogurt, and juice
- High-fiber, low-sugar cereal with soy-based beverage or low-fat milk
Easy Snack Ideas
- Low-fat or fat-free yogurt
- Rice cakes
- Fresh or canned fruits
- Sliced vegetables or baby carrots
- Dried fruit and nut mix (no more than a small handful)
- Air-popped popcorn sprinkled with garlic powder or other spices
- High-fiber, low-sugar cereal
What Is a Healthy Weight?
Best Food For Women’s Health: Body mass index (BMI) is one way to tell whetl1er you are at a healthy weight, overweight, or obese. It measures your weight in relation to your height.
Healthy Weight range weight watchers: A BM! of 18.5 to 24.9 is in the healthy range. A BM! of 25 to 29.9 is overweight, and a BM! Of 30 or greater is considered obese.
Find your height in the left-hand column and move across the row to find your weight. If you are in the overweight or obese range on the chart, you may be at risk for certain health problems.
Another way to find out if you are at risk for health problems caused by overweight and obesity is to measure your waist. If you are a woman and your waist is more than thirty-five inches, or if you are a man and your waist is more than forty inches, your risk of disease is higher.
Best Food For Women’s Health, What Are the Health Risks of Being Overweight?
Best Food For Women’s Health, Extra weight may put you at higher risk for the following health conditions:
- Type 2 diabetes (high blood sugar)
- High blood pressure
- Coronary heart disease and stroke
- Some types of cancer
- Sleep apnea (when breathing stops for short periods during sleep)
- Osteoarthritis (wearing away of the joints)
- Gallbladder disease
- Irregular periods
- Problems with pregnancy, such as gestational diabetes (high blood sugar during pregnancy), high blood pressure, or increased risk for cesarean section (c-section)
Many factors may play a part in why people gain weight.
Habits: Eating too many calories may become a habit. You may also develop a habit of doing sedentary activities like watching TV instead of being physically active. Over time, these habits can lead to weight gain.
Genes: Overweight and obesity tend to run in families. Although families often share diet and physical activity habits that can play a role in obesity, their shared genes increase the chance that family members will be overweight.
Illness: Some diseases may lead to weight gain or obesity. These include hypothyroidism, Cushing syndrome, and depression. Talk to your health care provider if you think you have a health problem that could be causing you to gain weight.
Medicine: Some medicines may lead to weight gain. Ask your health care provider or pharmacist about the side effects of any medication you are taking. The world around you: You can find food and messages about food at home, at work, at shopping centers, on TV, and at family and social events. People may eat too many foods high in fat, sugar, and salt just because they are always there. On top of that, our modern worldwith its remote controls, drive-in banks, and escalators- makes it easy to be physically inactive.
Emotions: Many people eat when they are bored, sad, angry, or stressed, even when they are not hungry. Although you may not be able to control all the factors that lead to overweight, you can change your eating and physical activity habits. And by changing those habits, you may be able to improve your weight and your health.
If You Need to Lose Weight
What is a Healthy Eating Plan? A weight loss of as little as 5 to 15 percent of your body weight over six months or longer has been shown to improve health. Best Food For Women’s Health For example, if you weigh 200 pounds, losing 5 percent of your body weight means losing 10 pounds. Losing 15 percent of your body weight means losing 30 pounds. A safe rate of weight loss is 1/2 to 2 pounds per week. Try some of these ideas to support your weight-loss efforts:
- Keep a food diary. ‘A’rite down all the food you eat in a day.
Feelings At The Time
Also write down the time you eat and your feelings at the time. Writing down your feelings may help you identify
your eating triggers. For example, you may notice that you sometimes overeat when you are in a big group, simply because everyone around you is eating. The next time you find yourself in this situation, be mindful of that eating trigger and try to limit your portion sizes. Tips for Healthy Eating:
- Shop from a list and shop when you are not hungry.
- Store foods out of sight, or do not keep many high-fat, high-sugar foods in your home.
- Dish up smaller servings. At restaurants, eat only half your meal and take the rest home.
- Eat at the table and turn off the TV.
- Be realistic about weight-loss goals. Aim for a slow, modest weight loss.
- Seek support from family and friends.
- Expect setbacks and forgive yourself if you regain a few pounds.
- Add moderate-to-vigorous-intensity physical activity to your weight-loss plan.
Doing regular physical activity may help you control your weight. Promote healthy eating.
You do not have to be an athlete to benefit from regular physical activity. Even modest amounts of physical activity can improve your health. Start with small, specific goals, such as walking ten minutes a day, three days a week, and build up slowly from there. Keep an activity log to track your progress.
Try these activities to add more movement to your daily life:
- Take the stairs instead of the elevator. Make sure the stairs are well lit.
- Get off the bus one stop early if you are in an area safe for walking.
- Park the car farther away from entrances to stores, movie theaters, or your home.
- Take a short walk around the block with family, friends, or coworkers.
- In bad weather, walk around a mall.
- Rake the leaves or wash the car.
- Visit museums, the zoo, or an aquarium. You and your family can walk for hours and not realize it.
- Take a walk after dinner instead of watching TV.
Are You Ready to Be Even More Active?
As you become more fit, slowly increase your pace, the length of time you are active, and how often you are active.
Before starting a vigorous physical activity program, check with your health care provider if you are a man over age forty or a woman over age fifty, or if you have chronic health problems.
For a well-rounded workout plan, combine aerobic activity, musclestrengthening exercises, and stretching. Do at least thirty minutes a day of moderate-intensity physical activity on most or all days of the week. Add muscle-strengthening activities to your aerobic workout two to three times a week.
If you are trying to lose weight or maintain your weight loss, you may need to do more activity. Aim for sixty to ninety minutes on most days.
To reduce the risk of injury, do a slow aerobic warm-up, then stretch before aerobic or strengthening activities. Follow your workout with a few more minutes of stretching.
Aerobic activity is any activity that speeds up your heart and breathing while moving your body at a moderate or vigorous pace. (See below for examples.) If you have been inactive for a while, you may want to start with easier activities, such as walking at a gentle pace. This lets you build up to more intense activity without hurting your body.
- Control weight: Aerobic activity burns calories, which may help you manage your weight.
- Prevent coronary heart disease and stroke: Regular aerobic activity can strengthen your heart muscle and lower your blood pressure. It may also help lower “bad” cholesterol and raise “good” cholesterol.
- Maintain strong bones: Weight-bearing aerobic activities that involve lifting or pushing your own body weight, such as walking, jogging, or dancing, help to maintain strong bones.
- Improve your outlook: Aerobic exercise relieves tension and decreases stress. It may also help build your confidence and improve your self-image.
Choose aerobic activities that are fun. People are more likely to be active if they like what they are doing. It also helps to get support from a friend or a family member.
Try one of these activities or others you enjoy:
- Brisk walking or jogging
- Aerobic exercise classes
- Dancing ( square dancing, salsa, African dance, swing)
- Playing basketball or soccer
Strengthening activities include lifting weights, using resistance bands, and doing push-ups or sit-ups. Besides building stronger muscles, strengthening activities may help you do the following:
- Use more calories: Not only do strengthening exercises burn calories, but having more muscle means you will burn slightly more calories throughout the day-even when you are sitting still.
- Reduce injury: Stronger muscles improve balance and support your joints. lowering the risk of injury.
- Maintain strong bones: Doing strengthening exercises regularly helps build bone and may prevent bone loss as you age.
Strengthening exercises should focus on working the major muscle groups of the body, such as the chest, back, abdominals, legs. and arms. Do exercises for each muscle group two or three times a week. Allow at least one day of rest for your muscles to recover and rebuild before another strengthening workout. (It is safe to do aerobic activity every day.)
Lifestyle activities are the day-to-day activities that you do. These activities can really add up and increase the number of calories you burn each day. They may also boost your energy and mood by getting your blood and muscles moving.
- Taking the stairs instead of the elevator .
- Walking to your coworker’s office instead of using the phone or e-mail.
- Gardening and doing household chores.
- Walking inside the bank rather than using the drive-through window.
- Parking farther from store entrances and walking the extra distance.
- Taking short breaks at work to get up, stretch, and walk.
- Playing with your children, nieces and nephews, and pets.
Best Food For Women’s Health, Be Good to Yourself
Many people feel stress in their daily lives. Stress can cause you to overeat, feel tired, and not want to do anything. Regular physical activity can give you more energy. Try some of these other ideas to help relieve stress and stay on track with your fitness and nutrition goals:
- Get plenty of sleep.
- Practice deep breathing while relaxing your muscles one at a time.
- Take a break and go for a walk.
- Take short stretch breaks throughout the day.
- Try taking a yoga or tai chi class to energize yourself and reduce stress.
- Try a new hobby, like a pottery class or any activity that sparks your interest
- Surround yourself with people whose company you enjoy.
A balanced eating plan, regular physical activity, and stress relief can help you stay healthy for life.