A healthy diet means quality, but also quantity or eating certain foods depending on your daily routine.
Nutritional needs can vary according to sex, weight, age, and activity level. Women usually have different daily nutritional needs if compared to men. A balanced diet for women is the diet that allows eating healthy foods and maintaining weight.
Breakfast should include foods rich in protein for the metabolic activation. These can be eggs, fish, lean meat, or low-fat dairy products, which provide satiety and lead to a lower consumption of calories for the rest of the day. In addition, these foods require burning more calories in order to be digested. Another rule – don’t skip breakfast, as this lowers the level of glucose in the blood that might lead to the fact that the ingested food will be intensely stored as fat.
2-3 hours after breakfast, have a snack, as it is well-known that eating less but regularly is ideal for maintaining weight. Not that you’ll eat more, but you’ll distribute the daily intake of calories evenly throughout the day, and thus you will not allow large fluctuations in blood sugar levels. A fruit, grains, nuts, fruit yogurt or flaxseeds, sunflower or pumpkin seeds, 10-15 olives are healthy snacks that should be included in the perfect balanced diet for women.
Between the main meals of the day (breakfast, lunch, dinner) there must be a distance of 5-6 hours. Lunch should include a mixture of protein and resistant starch. Carbohydrates provide energy, and those resistant ones produce a steady rise in blood sugar. Opt for rye bread, fish, lean meat, low-fat dairy, vegetable salads, lentils, beans, or chickpeas.
It should be taken 2-3 hours after lunch. The afternoon snack provides energy from fruits – a handful of dried fruits, nuts, seeds, or almonds. Dried fruits are four times sweeter than their fresh equivalents. They provide energy in particular if you go to the gym.
Have carbohydrates at dinner; they will help you to relax and have a good sleep. You can combine carbs with oily fish such as salmon, mackerel, sardines, and seeds or oils. The body uses healthy oils for repairing tissues, skin and hair health. A colourful vegetable salad with some dressing from flaxseed oil or rapeseed oil, with fish, meat, beans, or brown rice, wholegrain pasta with tomato sauce might be a great option. Dinner must be lower in calories than breakfast and should be served at least 3 hours before you go to bed.
These recommendations for the perfect balanced diet for women have been provided by Kerry Torrens, nutritional therapist.