Women are choosy when it comes to food for their entire family. Since diet planning is one of their most responsible roles for the entire household, it is necessary for them to ensure that each one in the family is getting adequate nutrition from the meals. In doing so, women often compromise with their meals. At 40, or after, women have to be particular about the choice of food so that they don’t end up lacking energy.
An optimum way of eating is to combine a healthy and balanced diet containing foods from the 4 main groups of food in appropriate proportions. There are 4 main food groups:
- bread, potatoes, pasta, rise and starchy foods
- vegetables and fruit
- dairy and dairy foods
- eggs, fish, meat, beans and non-dairy sources
Maintaining Intervals between Meals
Eating at regular intervals is the key to supply your body with vital nutrients from time to time. It is the best way to manage hunger while sustaining energy levels. It would be perfect to eat 5 to 6 small meals daily, which will ensure that you don’t snack in between your meals.
Break Your Fast Every Morning
Breakfast is the most energetic meals of the day. Despite knowing this for fact, over one-third of the female populace skips their first meal of the day.
For breakfast, you must choose filling and healthy foods, such as oatmeal with fresh fruits; wholemeal toast and vegetable omelet.
If it’s not possible to have your breakfast as soon as you wake up, take some high-fiber snack instead of other fattening or sugary foods.
Incorporate 5 Portions a Day to Added Vitality
Women mostly emphasize on eating excess fat, salt, and sugar, while compromising on vegetables and fruits.
Vegetables and fruits are excellent sources of all the vital nutrients – minerals, vitamins, and fiber – all essential nutrients needed for proper functioning of the body. You can include frozen, tinned, fresh, juiced or dried food.
Have Starchy Foods for Sustained Energy
Starchy foods, also called carbohydrates, are something that we generally avoid in foods. Because carbohydrates are blamed for all the fat we develop; however, it is also the greatest source of energy. Women over 40 should focus on getting the right amount of carbohydrates to keep themselves fit and energetic during the day.
Starchy foods like bread, potatoes, pasta and cereals are excellent for health. They also give you a wide range of essential nutrients.
Starchy foods should be included in regular meals, without fail. However, there are many types of starches available. Simply go for slow-burning wholemeal and whole grain varieties.
Have Plenty of Iron to Prevent Fatigue
Having lower iron reserves in the body can make you look pale, feel tired, and even faint. whilst green vegetables, red meats and other fortified foods like breakfast cereals can give you plenty of iron, it is very important to eat a wide range of iron-rich foods to ensure your reserves are loaded.
Also remember, no matter what you eat, even at 40, women should stay active. An average woman requires 2,000 calories per day to stay active and energetic. Focus on healthy eating and an active lifestyle and your forties will feel like you are 30 all over again.