Nutritional requirements for women according to their age

Hi again, today i will introduce you to the nutrition requirements for you according to your age, In general aging can not be prevented, but eating the right foods according to the needs of the body according to each specific period helps keeping your feeling good all the time. Women are more affected by these differences in all stages of their life, So it is important to clarify the needs of each age. You can maintain your activities and eating appropriate food to keep up with any undesirable changes, In which you can maintain the ideal weight and prevent the occurrence of many of the chronic diseases to you.

Before the age of twenty:

In this phase, The woman is in her teens and is in a rapid growth stage, She needs plenty of calcium, So the calcium consumption increases in this particular stage, With less chance of osteoporosis. So To keep bones strong, take two to three servings foods that have an important percentage of calcium on it every day; milk, yogurt, cheese and so on, calcium is also in dark-colored vegetables such as spinach, cabbage and broccoli.

Between Twenty And Thirty

The most important things that you can do at this stage is to make sure that you get micrograms a day of folic acid, especially if you are planning for pregnancy. Folic acid is the essential vitamin B to protect the fetuses from serious congenital defects. Leafy vegetables, citrus fruits and fortified folic acid in bread and cereals is a good sources of folic acid, in addition to getting calcium and vitamin D, Pregnant woman is advised to moderate tea and coffer while taking enough water daily.

Between Thirty And Forty

Women's metabolism decreases by 2 to 8 percent every 10 years, Which means a 35-year-old woman needs less than 100 calories per day, than she did 10 years ago. So to maintaining a steady weight, You will need to exercise more and eat less. It's important to remember that although you need to reduce your food intake, Because your body still needs nutrients, So you may need to reconsider your diet and reduce your empty calories and eat more nutritious and healthy foods.

Over the age of forty

In This Age, women muscle mass begins to deteriorate slowly and is replaced by fat, The best way to prevent muscle loss is to do exercise strength and weight bearing as a priority exercise. Experts recommend that women over the age of 40 have to do strength exercises, including weight or resistance training, at least twice a week, and weight-bearing exercises, including swimming, walking, and dancing, at least five times a week.

At any age, sport is one of the best things you can do to keep your health, Is the key to staying active and healthy. It doesn't matter what you choose to do whether it is skiing, running, hiking, dancing, home business, or gardening, as long as you do it regularly. Experts recommend that you allocate 30 minutes or more for physical activity per day, at least five times a week.

Regardless of your age, you can take a little time now to change your eating habits and exercise habits that help improve the quality of your life in the present and future, and lead you to the path of good health.