Women have distinctive health issues and some of them affect both men and women but it can affect women differently. Some of the issues include pregnancy, menopause, and conditions of the female organs. Women can have a healthy pregnancy by getting early and regular prenatal care. They can also have breast cancer, cervical cancer, and bone density screenings.
• Women are more likely to die following a heart attack than men
• Women are more likely to show signs of depression and anxiety than men
• The effects of sexually transmitted diseases can be more serious in women
• Osteoarthritis affects women more than men
• Women are more likely to have urinary tract problems
Diet and Exercise
Healthy Eating for Weight Loss
Most of the experts recommended eating a balanced and healthy diet to maintain or lose weight, but exactly what is a healthy diet?
It should include:
- Protein (found in fish, meat, poultry, dairy products, eggs, nuts, and beans)
- Fat (found in animal and dairy products, nuts, and oils)
- Carbohydrates (found in fruits, vegetables, whole grains and beans, and other legumes)
- Vitamins (such as vitamins A, B, C, D, E, and K)
- Minerals (such as calcium, potassium, and iron)
- Water (both in what you drink and what’s naturally in foods)
Everyone needs a combination of these nutrients, which we can get from food. Fill half your plate with fruits and vegetables. Split the other half between whole grains and lean protein. Exactly how many calories you should get per day depends on your goal, your age, your sex, and how active you are. More tips:
- Choose non-fat or 1% milk instead of 2%.
- Pick lean meat instead of fatty meat.
- Select bread and cereals that are made with whole grains and contain fewer fats.
- You don’t have to completely avoid food that has fat, cholesterol, or sodium.
- If you eat high-calorie food or meal, balance your intake by choosing low-calorie food for the rest of the day.
That’s just the start of what you might want to know about nutrition for weight loss. Keep learning as much as you can, including the following terms.
Calories
Calories are a measurement, like an inch or a tablespoon. They measure how much energy is released when your body breaks down food. The more calories a food has, the more energy it can provide to the body.
When you eat more calories than you need, your body stores the extra calories as fat.
Protein
Proteins help repair and maintain your body, including muscle. You can get protein in all types of food. Good sources include fish, meat, poultry, eggs, cheese, nuts, beans, and other legumes.
Fats
Your body needs some fat but in a specific quantity. Some of the fat types have been widely used in packaged baked goods and microwave popcorn. They’re bad for heart health, so avoid them as much as possible. Look on the nutrition facts label to see how much trans fat is in an item.
Carbohydrates
Carbohydrates give your body fuel in the form of glucose, which is a type of sugar. Adults should get about 40% to 55% of their calories from carbohydrates. Some carbs are rich in nutrients. Those include whole grains, fruits, vegetables, and legumes.
Other carbs are sugary, starchy, and not high in nutrients which should use within a limit.
Vitamins
Vitamins help with chemical reactions in the body. There are 13 essential vitamins. Your body can store vitamins A, D, E, K and it can be a problem if you get too much of them. Vitamin C and the B vitamins don’t build up in your body, so you need to keep getting them regularly in your diet.
Minerals
You need some minerals (such as calcium, potassium, and iron) than others. For instance, you need only small amounts of minerals such as zinc, selenium, and copper.
