Diet Plan for Health and Fitness for Women

 



Diet Plan for Health and Fitness for Women

The food and beverage choices you make every day affect your health now and later in life. Choosing healthy foods and drinks more often can help prevent or control many health problems that affect women. And studies show that when a woman eats healthy, everyone in her home is more likely to eat healthily.

What Is A Healthy Diet?

Healthy eating is a way of eating that improves your health and helps prevent disease. It means choosing different types of healthy foods from all food groups (fruits, vegetables, grains, dairy, and protein), mostly in the right amounts for you. Healthy eating also means not eating too many foods with added sugar, sodium (salt), and saturated and trans fats.

Healthy eating also means getting nutrients primarily from food rather than vitamins or other supplements. Some women may need vitamins, minerals, or other supplements at certain times, such as before or during pregnancy. Most of the time, most women must get their essential nutrients from what they eat and drink.

How Many Calories Do I Need?

The amount of calories you need is based on your level of physical activity, age, height, weight, and other unique health considerations, such as whether you are pregnant or breastfeeding.

Healthy Eating Plans for Women.

Women from 19 to 25 years old

The following meal plan is based on a 2,200 calorie meal plan for moderately active women.

Fruits (whole fruit = 1 cup): 2 cups

Example: 1 apple, 1 orange

Vegetables: 3 cups

Example: 1 cup black beans, 1½ cups green leafy salad, 6 baby carrots

Protein: 6 ounces

Example: ½ cup of baked beans or 1 small fillet (5½ ounces), ½ ounce of almonds

Grains (at least half must be whole grains): 7 ounces

Example: 1 cup of cereal, 2 slices of bread, 1 cup of pasta, 1 mini bag of microwave-free popcorn

Dairy: 3 cups

Example: 1 cup low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy products

Fats / Oils: 29 grams, or about 6 teaspoons

Example: 1 tablespoon canola oil, ½ medium avocado

Women From 26 To 50 Years Old

The eating plan below is based on a 2,200 calorie eating plan for moderately active women.

Fruits (whole fruit = 1 cup): 2 cups

Example: 1 cup of grapes, 1 cup of mixed fruit

Vegetables: 2½ cups

Example: 1 cup cooked broccoli, 1 large sweet potato, ½ chopped red bell pepper

Protein: 5½ ounces

Example: 2 eggs, ½ cup baked beans, 1 small fillet

Grains (at least half must be whole grains): 6 ounces

Example: 1 cup of cereal, 2 slices of bread, ½ cup of pasta, 1 mini bag of microwave-free butter popcorn

Dairy: 3 cups

Example: 1 cup low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy products

Fats / Oils: 27 grams, or about 5 teaspoons

Example: 1 tablespoon of peanut butter, 1 ounce of almonds, 1 teaspoon of olive oil

Women Over 51

The eating plan below is based on a 1,800 calorie eating plan for moderately active women.

Fruits (whole fruit = 1 cup): 1½ cups

Example: 1 banana, 1 sandwich of applesauce

Vegetables: 2½ cups

Example: 1 cup cooked green beans, 1 medium potato, ½ baked acorn squash

Protein: 5 ounces

Example: ½ chicken breast, 1 tablespoon of peanut butter, ¼ cup of black beans

Grains (at least half must be whole grains): 6 ounces

Example: 1 cup of cereal, 2 slices of bread, ½ cup of pasta, 1 mini bag of microwave-free butter popcorn

Dairy: 3 cups

Example: 1 cup low-fat milk, 1 8-ounce container of yogurt, 1½ ounces of cheese, or equal amounts of calcium-fortified dairy products

Fats / Oils: 24 grams, or less than 5 teaspoons

Example: 1 tablespoon of peanut butter, 1 ounce of almonds

What you eat and drink is influenced by where you live, the types of food available in your community, your budget, your culture and background, and your personal preferences. Often, healthy eating is affected by things not directly under your control, such as how close the grocery store is to your home or work. Focusing on the options, you can control will help you make small changes in your daily life to eat healthier.

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