Balanced Diet for Women
Any women are confused about to choose a healthy, balanced diet for them because they have different nutritional requirements for men. Below there is guidance and recipe ideas for women searching a balanced diet for proper health.
The NHS Eat Well Guide defines different types of food we should have to take and in which proportion. These include rules to follow like taking a minimum of five fruits or vegetables daily, including grains, fish, poultry, beans, less red meat for low-fat and low sugar-dairy foods.
Reference Intake
Nutritional requirements vary depending upon size, age, sex, and activity levels so use charts as general guides. The chart shows daily amounts require for a person to achieve a healthy diet for maintaining weight.
 |
| Balanced Diet for Women |
Reference Intake RI
| Men | Women | |
| Energy | 2500 | 2000 |
| Protein | 55 | 50 |
| Carbohydrates | 300 | 260 |
| Sugar | 120 | 90 |
| Fat | 95 | 70 |
| Saturates | 30 | 20 |
| Salt | 6 | 6 |
Perfect Portion
To relate numbers and figures to someone, one has to personalize one's portions with a guide to find the right serving size:
Portion Size
| Food | Portion size |
| Proteins | Palm of hand |
| Butter and spreads | Tip of thumb |
| Carbohydrates | Clenched fist |
| Bakes | 2 fingers |
Breakfast
In breakfast, take protein to boost up metabolism and use eggs, salmon, or dairy for protein. We consume more calories to digest proteins rather than carbohydrates so by taking proteins in breakfast, metabolism will boost up due to which lower calories will be eaten the rest of the day.
If someone skips breakfast it means he’ll end up taking the wrong foods in a later day. Breakfast makes important for daily intake. It performs an important role in maintaining health.
Protein Breakfast Recipes
- Summer eggs
- Berry omelet
- Tomato baps
- Smoked salmon
Mid-morning Snack
Many people take little food to manage their blood sugar levels so they spread their intake throughout the day. For this, they take morning biscuits for a spread with peanut and banana or veggie sticks.
Energy giving Snacks
- Almond butter
- Spicy chickpeas
- Feta
Lunch
Take a mixture of proteins and carbohydrates at lunch. Carbohydrates provide energy that produces a steady rise in blood sugar. So for lunch take some sandwiches, chicken, salad and grain toast with baked beans.
Lunch Recipes
- Spicy salad
- Chicken sandwich
- Smoked salmon
- Veggie noodle
- Cheese & Pepper sandwich
Mid-afternoon
To intake energy, take some fruits, dried fruits with nuts because these provide proteins and fats to keep you satisfied.
Take chocolate or cereal with dried applies if you’ve got an exercise otherwise you can take low-calorie nibbles like apples, cherry, tomato, and vegetable crudités. These fruits can satisfy your sweet craving after lunch.
Dinner
Take carbohydrates in the evening because these are low in fat. With these low fats combine some essential healthy fats which you find in oily fish like mackerel, salmon and nuts, seeds with oils. Your body uses these fats overnight which are essential for healthy skin.
Take colorful vegetables or salad, rapeseed oil, fish, beans with brown rice or pasta in dinner.
Dinner Recipes
- Chicken stew & beans
- Veggie rice salad
- Crusted fish
- Spicy roots
- Crispy crumb chicken.
Use this food chart for a week and you can see the difference in your body health and fitness. It will be very useful for women, especially those who are health conscious.