A healthy diet does not have to be complicated or expensive, but figuring out what and how much to eat can be a challenge. Women have different health needs than men, and eating a diet that is tailored specifically to you can help you maintain your weight and feel better every day. Ask your doctor what foods you should eat and what you should avoid, and tell him about any medical conditions you have.
Proper Calories
A healthy eating plan will provide you with the right amount of calories you need to maintain your ideal body weight. To get a rough idea of these needs, multiply your body weight in pounds by 15 if you are moderately active or by 12 if you have a primarily sedentary lifestyle. This will tell you how many calories you should aim to consume in a day. If you have a more active lifestyle, you will most likely need to eat more calories to avoid losing weight. Conversely, you will need to lower your caloric intake if you need to lose weight. Seek the advice of a nutritionist for a more accurate and personal calculation.
Rich in Produce
Fruits and vegetables provide your body with many vitamins and nutrients, and they are considered to be one of the major food groups. Furthermore, a diet rich in produce can combat many women's health concerns, such as heart disease, stroke, cancer and type II diabetes. Try to get at least one serving each of fruit and vegetables in every meal, and eat them for snacks to help keep you satisfied during the day without adding too many calories.
Limit Cholesterol and Fat
Limit your intake of foods that are high in cholesterol and saturated and trans fats, as these can harm your body and even contribute to your development of certain health problems. Liver, sausage, ice cream and frozen yogurt all tend to be high in cholesterol. Whole milk, butter, regular mayonnaise and coconut are high in saturated fats, and trans fats are found mostly in processed foods like cookies, crackers, potato chips and margarine. Choose low-fat dairy products and lean meats instead, and focus on consuming whole foods like nuts and produce as opposed to manufactured snack foods.
Add Whole Grains
By switching to whole grains, you can reduce your consumption of processed carbohydrates, as well as increase your fiber intake. A diet rich in whole grains can also prevent heart disease. Eat foods like whole oats, brown rice, bulger, millet and whole rye, and aim to make at least half of your daily grain intake come from whole grains.
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