Smart Tips For a Healthy Diet And Nutrition For Women

Why is a healthy diet and nutrition for women essential? For one thing, you’ll need energy to be able to go about with your daily activities. You’ll want to steer clear of mood swings as well. After all, you have relationships to maintain and take care of. Healthy diet and nutrition is vital in maintaining your weight. You actually have to eat a diet filled with healthy nutrition to be fit, and not to extremely limit your meals. A healthy diet and nutrition can support you throughout the different changes and stages of your life. Is PMS a problem? You can remedy that by taking in healthy nutrition. Your fertility can be boosted by the same, and that goes all the way to pregnancy and nursing, to make these endeavors easier. Stress can be relieved if you eat right, and the challenging menopause can be alleviated if you stick to a healthy diet and nutrition plan. It doesn’t matter what age you are. As a woman, you need good nutrition. Here are some tips for a healthy diet and nutrition for women.

    • Limit your intake or refined carbs and sugars. You have to avoid blood sugar spikes which are usually caused by simple or refined carbs found in white flour or white rice. These blood sugar spikes tend to be followed by a quick crash that leads to your hunger pangs wherein you’re apt to overeat. Sure you can avoid the desserts, the candies and the starches, but that is only part of the solution because there is sugar that’s hidden in frozen dinners, canned soups and veggies, margarine, pasta sauce and many other foods labeled as “reduced fat” or “low fat”. This hidden sugar does not contribute any nutrition to your diet. It merely gives you zero nutrition and empty calories that not only wreck your healthy diet, but also causes irritability and mood swings.

 

    • Eat healthy foods to boost your energy and control your cravings. Mind your eating habits because it can significantly affect your hunger, stress and energy levels. You have to eat your first meal of the day, and that’s your breakfast. Studies have shown that people who eat breakfast regularly weigh less than those who skip it. You’ll need your metabolism to get going and keep your energy up throughout the day, that’s why you have to eat breakfast. Don’t go too long without eating in between your meals. You should eat regularly, otherwise you’ll feel tired and irritable. Eat a heftily nutritious breakfast, a nutrition-filled lunch, a healthy afternoon snack and a simple early dinner to support the natural energy cycle of your body.

 

  • Eat more of the good fats. Not that all dietary fat is unhealthy and contributes to weight gain. There are healthy fats such as polyunsaturated and monounsaturated fats that are necessary to boost your brain function and mood. These good fats are needed to maintain a healthy weight and enhance the appearance of your skin, hair and nails, too. Good fats such as monounsaturated fats food sources are avocadoes, olive oil, nuts and seeds while polyunsaturated fats are found in omega-3 fatty acids rich foods such as herring, mackerel, salmon, sardines, anchovies and other sources, including walnuts and flaxseeds.

3 Nutrition Facts All Coaches Need to Know

Coaches are often the first people to provide any nutritional guidance to athletes. Unfortunately, many coaches are ill-prepared to provide such guidance and, under most state laws, are not authorized to provide nutritional direction. However, when it comes to sports nutrition, many coaches and players simply focus on weight and muscle gain. This “plan” lacks research-based information.

Below are 3 key nutritional facts that all athletes and coaches should be aware of.

· Hydration. Coaches and athletes should all understand the proper hydration entails a lot more than water breaks during practice. Maintaining proper hydration can be complicated based on the intensity of the sport, the environment and each individual. A distinct problematic scenario revolves around the classroom setting. While athletes progress throughout their day, a stop at the water fountain between classes can go a long way towards aiding hydration levels. Poor hydration leads to fatigue, weight loss, and, contrary to popular belief, is the primary culprit behind muscle cramps. Athletes should maintain proper hydration levels throughout the day. During practice in warmer areas (in a gym, outside during spring and summer, etc.) they should drink water incrementally.

· Carbohydrates. Glycogen is the primary fuel source for the body. Carbohydrates are easily turned into glycogen and without enough, you’ll see slow, sluggish performance. Eating an ample amount of carbohydrates throughout the day will replace muscle energy lost in workouts and keep the body from robbing the muscles of protein for energy. A goal for athletes should be to intake about 50 grams of carbohydrates 30 to 45 minutes post-workout. This could include a bagel with peanut butter, a banana and a cup of chocolate milk or a cup of Greek yogurt with a handful of granola. Remember chocolate milk – it’s one of the absolute best post workout drinks you can find.

· Protein. The amount and timing of protein are equally important when an athlete wants to increase muscle mass and strength. Protein builds muscle and repairs muscles damaged during exercise. When an athlete conducts a strenuous workout, tough practice and lengthy games, a large amount of stress is placed on muscles. If total protein consumption is too low, muscles will not be able to properly recover, new muscle will not form, and athletes may experience an increase in soreness, as well as delayed recovery time. Timing: After a workout, practice or game 20 to 30 grams of protein within 30 to 45 minutes post-workout should be consumed. Amount: An athlete intent on increasing muscle mass or strength should intake 1.2 to 1.4 grams of protein per pound of bodyweight in a day. This will ensure enough protein is synthesized to illicit repair and growth of the muscles. As a general rule, 20-30 grams of protein should be eaten at each meal. This will leave time for protein supplementation throughout the day. That level of protein can take the form of a piece of meat the size of a deck of cards, a protein shake or three eggs.

Here are four quick and easy post-practice recovery meals:

– 1 cup vanilla low-fat Greek yogurt with ½ cup granola

– Smoothie with 1 cup vanilla Greek yogurt, 1 cup water and 2 cups frozen blueberries

– Protein shake blended with 1 cup strawberries, 1 cup blueberries and 1 banana

– 3 eggs and 1 cup rolled oats