The woman must adapt her diet according to her age. In any case, we should all avoid sugar, fat, salt, alcoholic beverages and tails, and drink at least 6 to 8 glasses of water a day.
At 20
Women tend to age to move fed up and worries about his weight, however not for his health, feeding incorrectly and at times that do not correspond. They do not eat many fruits and vegetables, there is excessive consumption of alcoholic beverages and they abuse fast food, being that it is at this stage where the quality of life that will be determined in the following decades is determined.
Calcium intake is recommended and iron, minerals found in dairy, in chicken and beef liver, as well as in legumes, nuts and cereals.
Antioxidants must also be consumed at this stage and can be found in fish , wheat germ, olive oil and soy.
Eating habits are fundamental, among the most important are eating the three meals of the day and a couple of snacks such as fruit, wholemeal crackers.
You must also be attentive to eating disorders such as bulimia and anorexia. Being in weight and looking good with an adequate diet and not deprived is the goal in this stage where many times the desire for thinness causes health problems.
At 30
The woman usually works and is a mother, or begins to think about being one, so it focuses on prefer foods with higher energy intake for high energy expenditure or beneficial to your baby.
Should be consumed: vegetables with green leaves and vegetables yellow, because they provide fiber and carotenes; citrus fruits and tomato, as they provide vitamin C whose antioxidant function prevents premature aging; red meat, fish, eggs and legumes that have proteins, in addition to vitamins with B complex; blue fish that provide healthy fats that have cardio protective effect and in pregnant women favor the normal development of the uterus, placenta, mammary glands and mental health of the baby.
If you plan to get pregnant you should consume foods rich in folic acid, a vitamin from the group of vitamin B that helps prevent the formation of spina bifida in the baby. The foods that provide folic acid are: wheat germ, green leafy vegetables, legumes, egg, foods that as we mentioned you should consume equal to this age.
On the other hand, the supply of liquids should be between 1.5 and 2 liters to facilitate the elimination of toxins.
At 40
The woman is emotionally consolidated and in her work, and she is mature enough to realize the importance of taking care of her health , modifying their eating habits.
Salt is reduced because it increases the risk of suffering high blood pressure, and sugar to reduce the risk of getting sick with diabetes. It also reduces the consumption of fats, especially saturated fats, such as butter, margarine, sausages and breads. The ideal is to increase foods rich in antioxidants especially if they also contain vitamin C and E, which are mainly found in egg yolk, green leafy vegetables, cereals, whole grain breads and vegetable oils; as well as beta-carotene contained in carrots, asparagus, squash, basil and tomatoes.
In addition, it is very important to begin to incorporate some physical activity (minimally walks) if you still do not have the habit of exercising. [19659004] Do not forget the periodic controls to know at least the levels of cholesterol, triglycerides, glucose, uric acid and calcium, tests that will tell you what kind of food you need to increase or decrease.
At 50 [19659003] With the onset of menopause, women end their reproductive stage and have a series of physiological changes that cause the adaptation of food to the new needs of the body.
The changes produced by the decrease in estrogen in menopause cause that in general many women have a tendency to gain weight so the diet at this stage of life must adapt to a lower calorie requirement, without this it implies carrying out strict diets that may cause health problems.
The other central issue to be reinforced is the loss of bone mass that leads to osteoporosis, for which special emphasis must be placed on the supply of calcium, vitamin D and phosphorus. the diet. Calcium: daily consume 2 glasses of milk or yogurt (choose the skimmed and fortified with calcium and vitamin D), plus 2 slices of quesillo. Keep in mind that spreadable cheeses have low calcium intake. Vitamin D: is a facilitator of calcium absorption and is also present in dairy products, it is also found in margarines, legumes, fish and eggs. Sunbathing 10 minutes a day is an excellent way to provide vitamin D. Phosphorus: present in egg, fish and legumes.
Foods of vegetable origin should also be increased and soy should be part of the daily diet thanks to its high content of plant estrogens and fiber, in addition to other components that help regulate cholesterol.
The food must be balanced and as varied as possible in order to include the basic substances necessary for proper functioning of the organism. In addition, proper nutrition must be complemented by adequate physical exercise that promotes bone stability and prevents the risk of bone fractures.
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