There are specific meals, specific foods which women should eat. Today, we will chart out which meals, which foods, fruits, vegetables or other nutritive things which meant to be a part of women's balanced diet and which women should eat. We will also enlist changes that women's regular diet require to make it balanced one, especially changes which it needs during pregnancy and with age.

The women's regular diet get completed and balanced with regular follow up of following steps, changes, additions and deletions-

• First thing, which women of every age group should have in basic daily diet is, whole grains supply daily. Whole grains, for example whole wheat, maize, need to be basic part of her daily food. This is first thing which is basic nutrition of women's balanced diet.
• Second thing which women needs in growing age, needs for right growth and right body build up and adulthood right general body maintenance, repair and growth and old age requires for body repair. And, that thing is protein, which women can have from leguminous plant's legumes, milk, pulses, cereals, milk, cheese, egg and fish.
• Third thing, which women of special age group, that is, those in pregnancy or lactation days need special changes to their regular diet from routine women diet steps. Women, especially pregnant women need more of protein, minerals, vitamins and all nutrients specifically more of carbohydrates for more body energy and a little bit of fat to run increased body demands and nutritional requirement of fetus in pregnant women and to feed infant in lactating mother.
• Pregnant women should eat more of foods made from fresh green iron and fiber rich vegetables and yellow pumpkin and red and violet vegetables. She should eat more of fiber rich blueberries, tomatoes, cherry fruit, yellow vitamin B and iron rich fruits such as mango, pineapple. Banana relieve her bowel complaints of diarrhea. During morning sickness, should have green tea in morning to halt the diseased condition of morning sickness. Same steps applies for lactating mother.
• Both of women whether lactating or pregnant should have more of milk than normal routine intake and should also intake more of iron rich fruits and immunity booster vitamin C orange.
• Menstruation women age group also have special dietary needs. Their 80 percent of calcium in body consumed in whole month get depleted, lost during few days of menstruation. So, her calcium needs are more than non-menstruating women. So, menstruating women needs addition of date fruit, banana, raisins, honey, milk, curd, green vegetables which are calcium rich sources.
• Women in old age group also require special dietary changes in regular diet. They need to cut down on addition of saturated fats. But need to increase dosage of fiber rich vegetables and fruits, salads, soups, more than she early used to have. Should develop green tea or cinnamon tea drinking habit to beat her menopausal aliments. Her food needs, should be light. Nutrient quantity of every nutrient, she early used to have can be reduced except calcium whose dosage she cannot reduce as they lose more of calcium already during menstruation age and her bones being less heavier caries earlier than men. So, calcium quantity can not be reduced. Instead, calcium nutrition she needs to increase in quantity.

• Written by Dr. Simran Kaur.
• In category Health & Fitness.
• 10 years ago.

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