Sticking to a well-balanced diet is essential when trying to remain fit and healthy. For women looking to optimize their health and fitness using nutrition, we have a complete road map designed for just that.
Know About Your Nutritional Requirements
Maintenance/caloric intake:Calculate your daily maintenance calories based on age, weight (and or BMR), activity level as fitness goal (weight loss/maintenance/ muscle gain).
- Macro nutrients: Carbohydrates: 45-65 % of your total calories. Eat complex carbs, such as whole grains, fruits and vegetables.
- Protein: 10–35% of total calories Choose lean sources — think chicken, fish, legumes (lentils and beans), tofu, and dairy.
- Fats should make up 20-35% of total calories Consume healthy fats such as avocados, nuts and seeds, and olive oil.
Meal Planning
- Plate Equilibrium: Is One Hard of MacroNutrition in Every Meal.
- Meal Frequency (more frequent, smaller meals to keep energy levels and metabolism stable)
Nutrition Pre/Post Workout
- Pre-Workout: Focus on Carbs and Some Protein (e.g. Oatmeal with fruit)
- Post-Workout: Protein and Carbs to Support Recovery (Ex. Protein shake with a banana)
Include Nutrient-Rich Food
- Fruits and Veggies: Taste the Rainbow to Eat the Natural Rainbow.
- Whole grains: Fiber, and energy-rich foods such as quinoa, brown rice, oats, and whole grain bread.
- Lean proteins: Fish, poultry, eggs, beans and legumes are important for muscle recovery.
- Healthy Fats Include in your diet sources of healthy fats such as nuts, seeds, fatty fish (eg salmon) and avocado for a healthy heart.
Stay Hydrated
All day long make sure you are drinking a lot of water, especially before, during and after your workouts. Electrolyte-rich drinks after heavy exercise.
Mindful Eating
– Listen to Your Body and Eat Until Full, Not Stuffed.
Strengthen your relationship with your food connection by avoiding distractions while eating.
Limit Processed Foods
Limit consumption of sugars, sodium and unhealthy fats. Empower yourself to Make Healthy Choices by choosing whole, unprocessed foods whenever possible.
Listen to Your Body
Remember, everyone has different dietary requirements. Notice how you feel after meals and adjust accordingly.
Supplements (if needed)
Always consult your healthcare provider before taking any supplements. There are some things that are common to all of us (e.g. wasting money on a gym membership we never use or getting into an argument with the family over dinner table politics) but others will relate specifically to being a woman. For example:
- Multivitamins: To fill any nutritional holes you may have.
- Omega-3 Fats: Heart Health and Inflammation
- Daylight is our main source of vitamin D, but taking a pill with it will help maintain optimal bone healthy; important if you spend a lot of time indoors.
Sample Daily Meal Plan
– Breakfast:
Morning Snack:Greek yogurt and a handful of berries or half an avocado snapped with toped some granola.
– Snack:
An apple with almond butter
– Lunch:
Chickpea quinoa salad with cucumber, tomatoes and lemon tahini dressing
– Snack:
Baby carrots with hummus
– Dinner:
Chili-ginger roasted salmon, baked sweet potato, steamed broccoli
– Evening Snack (if needed):
A small handful of nuts or a piece of dark chocolate
Conclusion
Nutrition is essential for women fitness Keeping it simple, eating mostly real whole nutrient dense foods that leave you feeling satisfied and energized will help push your fitness goals while improve your health overall. Remember, consistency is key!