By Smita Dey
In today’s discussion, I’m going to share with you ‘Female dinner ideas’. In my last article, dinner Ideas about ‘What to Eat During Your Period’ was discussed elaborately. My today’s effort is also for my female friends to make them aware of what nutrients they need to have at dinner time.
A woman has to keep balance among the requirement of family and children’s school or personal work. Sometimes it becomes a bit difficult for a woman to maintain a healthy diet in her busy days. Women should enjoy healthy foods from all the food groups.
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Healthy food does not only support your mood and boost your energy it also supports you through various stages in your life. Healthy and nutritious diets help you to feel and look the best and get the most out of life.
Nutrient needs of boys and girls are the same during their childhood. Your nutrient requirements as a woman start to change while you are in your adolescence. The requirements of nutritional need to change at every stage of your life. You need to fulfill the demands of your body considering your age.
We mostly can’t have healthy breakfast and lunch as we are in rush for our outside work. Dinner time gives us the opportunity to think about our own health and taste. We can fulfill our essential nutrients need at dinner time. You can manage your healthy diet at dinner time being acquainted with female dinner ideas. So, let’s see what nutrients you need at your dinner time to have a healthy life.
In your 20s you become very busy. You start your job, make friend, and get married. You are losing your energy for your commitments. Being conscious about your health and diet you can fulfill the loss. Healthy diet is must for you especially at your dinner time.
Protein: Protein is essential for you in your 20s. Protein keeps you full. It provides you building blocks as you can make and keep calorie-burning muscle. Leslie Bonci, MPH, RD, Director of Sports Medicine at the University of Pittsburgh Medical Center says “Recent studies suggest that, at a minimum, we need 60 to 70 grams of protein a day”. White-meat poultry, lean steak, fish, eggs, beans, tofu, are the source of protein. To have a delicious dinner you can cook “Baked Swordfish Steak” recipe of my 7 Fun Easy Dinner Ideas.
Potassium: Potassium is another nutrient that you must get in your 20s. It helps your muscles and heart functioning. You can get required amount of potassium from veggies and fruits.
Omega-3 Fats: Omaega-3 fats boost the serotonin level. EPA and DHA build healthy brain and nerve cells. ‘Some studies show that Omega-3s especially, DHA, can help prevent preterm births.’ Omega-3 fats also reduce the risk of heart disease, the killer of women. The main source of Omega-3 fats is Salmon and Tuna. Walnuts, ground flaxseed and Canola oil are also the source of Omega-3 Fats. Please look through the recipe “Potato Crusted Salmon” of my 9 Easy Dinner Recipes for Two for ensuring your Omega-3 fats needs at dinner time.
Iron: Iron is one of the important nutrients for women prior to menopause. It is essential for blood cells. Women need more iron than men. Women lose 1 mg of iron for every day during their menstruation. An adult woman requires 17-19 mg iron daily. Iron deficiency can cause of anemia. Red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils are the source of iron.
You can check my Good and Easy Dinner Ideas with 6 Best Pork Recipes for Four to have your luscious dinner with iron based ingredient.
Folate (and Folic Acid): Folate or folic acid is essential for you as it decreases the risk of birth defects. Folic acid also works for your brain functioning and maintains positive mental health. Women who are not pregnant need 400 mcg every day. Women who are pregnant need 500 mcg every day. And women need 600 mcg per day who are on breast feeding. You can find your required folate from chickpeas, spinach, broccoli, and avocados.
Now, have a look what nutrients you need in your 30s. Here is the list.
Folate: The necessity of folate for a woman is already discussed on above. You need adequate amount of folate in your 30s also. The sources of folate is already shared on the above.
Phytonutrients: “These compounds contain antioxidants, which slow the aging process, ward off heart disease, and prevent changes in DNA, potentially preventing the development of cancer” says Bonci. You can get phytonutrient from dark chocolate.
Iron: Iron is essential nutrient for you as your menstruation is continuing. You need to fill the loss of iron that may cause of your iron deficiency. Iron also helps to maintain your skin, hair and nails. Look through on the above to get the sources of iron.
The key nutrients you need now are the listed below.
Fiber: Fiber is an important nutrient while you are in 30s.This group makes you full for longer. It also helps you to decrease cholesterol and risk of colon cancer. Vegetables and fruits are the main source of fiber.
Calcium: To keep your teeth and bone strong you can’t deny calcium. It regulates the heart rhythm. Deficiency of calcium may cause of irritability, anxiety and depression. ‘If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis.’ Milk, yogurt, cheese are the source of calcium. To ensure calcium in your daily diet you can get anyone of these at your dinner.
Vitamin D: Vitamin D helps you to absorb calcium. It keeps immune system strong. Vitamin Dreduces the risk of breast and colon cancers. You can ensure the need of vitamin D from salmon, eggs, cod and eggs.
“The average age of U.S women at the time of menopause is 51 years. The most common age range at which women experience menopause is 48-55 years.” You can get relief from the effects of menopause having a healthy diet.
Calcium: You need to take calcium along with magnesium and vitamin D to prevent osteoporosis.
Good Fats: Omega -3fats are as important as these are in your 30s. Omega-3 and 6 fatty acids boost hormone production and give your skin a healthy glow.
Flaxseed: Lignans of flaxseed help to stabilize hormone level and manage hot flashes. You can sprinkle flaxseed on your soup, salad or main dishes.
Soy: Soy products are the source of phytoestrogens. Soy products help to manage symptom of menopause. You can get soy products from soy milk, tofu, and soy nuts.
Nutritional needs changes again after menopause. Requirement of iron decreases after your menopause. As your body decreases to absorb and metabolize other nutrients you need other additional nutrients. Let’s see.
Calcium+ Vitamin D: Calcium becomes more important as these were in your early age. Calcium and vitamin D slow down your bone loss. “Women between the ages of 50 and 70 need 1200 mg of calcium and 600 IU of vitamin D a day.”
B12: B12 maintains a healthy nervous system. Body’s ability to absorb this vitamin declines as women age. B12 is naturally found in milk, fish, meat, poultry, eggs and milk products that you can easily afford at your dinner time.
Friends, hope you start to have the required foods and nutrients at your dinner time; to keep healthy and fit at any stage of your life. There are many foods contain key nutrients for various phases of your life. You can make your dinner delicious and healthy following the recipes of my easy dinner ideas choosing alternative food ingredients.
By Smita Dey Post : Sep 15, 2018
Healthy Food, Cooking Recipes and Easy Dinner Ideas
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