Essential Steps for Women’s Balanced Nutrition

Essential Steps for Women’s Balanced Nutrition

As a general rule women require less food to maintain a healthy balanced diet than men. The exception is salt and fiber intake, which should be the same for women and men.

Here are some easy ways to help you measure out how big meal portions of everything you should have as a woman.
* Carbohydrates like cereal, rice, pasta, or potatoes – Clench your fist; this is the size of portion of carbohydrates you should have.

* Proteins like fish, meat, and poultry – You should measure your protein to be the size of the palm of your hand.

* Popcorn should just be enough to fit in two cupped hands.
* Limit your baked goods to the size of two of your fingers.
* Butter and spreads should be the size of the tip of your thumb.
Here are the balanced meals a woman should eat throughout her day.
Breakfast
This is truly the most important meal of the day. The protein will keep you full longer, helping you to eat fewer calories throughout the day.
Mid-Morning Snack
Eating smaller meals throughout the day helps maintain your blood sugar. This doesn’t mean you eat more; it should be just a small pick-me-up. Some rice cakes spread with peanut butter and a banana are great for keeping your energy up.
Lunch
Keep lunch to lean proteins and starchy carbs. The carbs will provide you with energy to keep you from falling victim to the mid-day slump that most people Essential Steps for Women's Balanced Nutritionexperience. You need to choose carbs that will give you a steady rise in blood sugar, so stay away from the sugar and white foods and opt for high fiber whole grain options.
Mid-Afternoon Snack
Is your sugar tooth starting to come out around this time of the day? Combining dried fruits with nuts will help slow down the release of the sugar from the dried fruit, keeping you energized longer. Quick healthy snacks on hand like cherry tomatoes, grapes, and small vegetables will be great to keep in your fridge and grab for your mid-day snack.
Dinner
Have healthy fats like what you can get from salmon, mackerel, and sardines as well as seeds and nuts. Your body will use the fat overnight to repair and regenerate, which is great for healthy skin and hair.
Fill half of your plate with colorful vegetables, or a salad covered with a dressing made from flaxseed oil. Have meat, fish, or beans with brown rice or whole grain pasta.
Following these guidelines and making healthy choices throughout the day will keep you satisfied all day long, and ready to tackle a busy day.
The protein will keep you full longer, helping you to eat fewer calories throughout the day.
Eating smaller meals throughout the day helps maintain your blood sugar. Is your sugar tooth starting to come out around this time of the day? Combining dried fruits with nuts will help slow down the release of the sugar from the dried fruit, keeping you energized longer. Quick healthy snacks on hand like cherry tomatoes, grapes, and small vegetables will be great to keep in your fridge and grab for your mid-day snack.
2017-11-15T18:41:23+00:00

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