Female Fitness Diet Plan-2019

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If you've always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan. Because we can carry it out ourselves with relative ease, following a female fitness model diet plan is currently the most popular.

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Presentation Transcript

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Want better health and a better body I know youre trying to balance  the demands of family and work or school—and coping with media  pressure to look and eat a certain way—can make it difficult for any  woman to maintain a healthy diet. A female fitness can improve right  food can not only support your mood boost your energy and help you  maintain a healthy weight it can also be a huge support through the  different stages in a woman’s life. Start by following a healthy diet and  add a​ ​fitness routine​ that includes cardio and strength training.   Why many female fitness fall short of the  nutritional guidelines  As women many of us are prone to neglecting our own dietary needs.  You may feel you’re too busy to eat right used to putting the needs of  your family first or trying to adhere to an extreme diet that leaves you  short on vital nutrients and feeling cranky hungry and low on energy.  While what works best for one woman may not always be the best  choice for another female fitness is important by building your dietary  choices around your vital nutritional needs. Whether you’re looking to  improve your energy and mood combat stress or PMS boost fertility  enjoy a healthy pregnancy or ease the symptoms of menopause  these nutrition tips can help you to stay healthy and vibrant  throughout your ever-changing life.  Eating healthy is one of the best ways to take care of yourself and the  family. A healthy diet for female fitness gives energy to get through  the busy day supports mood helps in weight maintenance and gives a  fresh look.

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Here are some female fitness diet plan  Eating Right  Nutrient-rich foods provide energy for women’s busy lives and help to  reduce the risk of disease. A healthy eating plan ensures female  fitness with ​easy weight loss ​which regularly includes:  ● At least three ounce equivalents of whole grains such as  whole-grain bread whole-wheat cereal flakes whole-wheat  pasta brown rice or oats.  ● Three servings of low-fat or fat-free dairy products including  milk yogurt or cheese or calcium-fortified plant-based  alternatives.  ● Five to 5-and-a-half ounce equivalents of protein such as lean  meat poultry seafood eggs beans lentils tofu nuts and seeds.  ● Two cups of fruits — fresh frozen or canned without added  sugar.  ● Two-and-a-half cups of colorful vegetables — fresh frozen or  canned without added salt.  Iron-Rich Foods  Iron is one of the keys to good health and energy levels in female  fitness prior to menopause. Foods that provide iron include red meat  chicken turkey pork fish kale spinach beans lentils and some  fortified ready-to-eat cereals. Plant-based sources of iron are more

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easily absorbed by your body when eaten with vitamin C-rich foods. So  eat fortified cereal with strawberries on top spinach salad with  mandarin orange slices or add tomatoes to lentil soup.  Folate/ Folic Acid During Reproductive Years  Folate or vitamin B9 also known as folic acid when used in fortified  foods or taken as a supplement is another nutrient that many women  don’t get enough of in their diets. Folate can greatly reduce the chance  of neurological birth defects when taken before conception and during  the first few weeks of​ ​pregnancy​. ​Folate can also lower a woman’s  risk for heart disease and certain types of cancer so even if you’re not  planning on getting pregnant and many pregnancies are unplanned  it’s an essential nutrient for every woman of childbearing age. In later  life folate can help your body manufacture estrogen during  menopause.  Not getting enough folate in your diet can also impact your mood  leaving you feeling irritable and fatigued affecting your concentration  and making you more susceptible to depression and headaches.  Daily Calcium And Vitamin D Requirements  For healthy bones and teeth women need to eat a variety of  calcium-rich foods every day. Calcium keeps bones strong and helps  to reduce the risk for osteoporosis a bone disease in which the bones  become weak and break easily. Some calcium-rich foods include  low-fat or fat-free milk yogurt and cheese sardines tofu if made with  calcium sulfate and calcium-fortified foods including plant-based  milk alternatives juices and cereals. Adequate amounts of vitamin D

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also are important and the need for both calcium and vitamin D  increases as women get older. Good sources of vitamin D include  fatty fish such as salmon eggs and fortified foods and beverages  such as milk plant-based milk alternatives some yogurts and juices.  Foods And Beverages To Limit  Women should avoid excess added sugars saturated fat and alcohol.  ● Limit sweetened beverages including regular soft drinks candy  cookies pastries and other desserts.  ● Limit alcohol intake to one drink per day if you choose to drink  and are of legal age. One drink is equal to 12 ounces of beer 5  ounces of wine or 1.5 ounces of liquor.  ● Eat fewer foods that are high in saturated fat. Opt for low-fat or  fat-free dairy products and lean proteins instead of their full-fat  counterparts. Cook with olive oil instead of butter and coconut  oil. Incorporate more plant-based protein foods such as beans  lentils and tofu into your diet.  Balancing Calories With Activities  Since women typically have less muscle more body fat and are  smaller than men they need fewer calories to maintain a healthy body  weight and activity level. Women who are more physically active may  require more calories.

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Physical activity is an important part of a female fitness . Regular  activity helps with muscle strength balance flexibility and stress  management.    Why many female fitness fall short of the  nutritional guidelines  As women many of us are prone to neglecting our own dietary needs.  You may feel you’re too busy to eat right used to putting the needs of  your family first or trying to adhere to an extreme diet that leaves you  short on vital nutrients and feeling cranky hungry and low on energy.  While what works best for one woman may not always be the best  choice for another female fitness is important by building your dietary

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choices around your vital nutritional needs. Whether you’re looking to  improve your energy and mood combat stress or PMS boost fertility  enjoy a healthy pregnancy or ease the symptoms of menopause  these nutrition tips can help you to stay healthy and vibrant  throughout your ever-changing life.  Eating healthy is one of the best ways to take care of yourself and the  family. A healthy diet for female fitness gives energy to get through  the busy day supports mood helps in weight maintenance and gives a  fresh look.  Here are some female fitness diet plan  Eating Right  Nutrient-rich foods provide energy for women’s busy lives and help to  reduce the risk of disease. A healthy eating plan ensures female  fitness which regularly includes:  ● At least three ounce equivalents of whole grains such as  whole-grain bread whole-wheat cereal flakes whole-wheat  pasta brown rice or oats.  ● Three servings of low-fat or fat-free dairy products including  milk yogurt or cheese or calcium-fortified plant-based  alternatives.  ● Five to 5-and-a-half ounce equivalents of protein such as lean  meat poultry seafood eggs beans lentils tofu nuts and seeds.

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● Two cups of fruits — fresh frozen or canned without added  sugar.  ● Two-and-a-half cups of colorful vegetables — fresh frozen or  canned without added salt.  Iron-Rich Foods  Iron is one of the keys to good health and energy levels in female  fitness prior to menopause. Foods that provide iron include red meat  chicken turkey pork fish kale spinach beans lentils and some  fortified ready-to-eat cereals. Plant-based sources of iron are more  easily absorbed by your body when eaten with vitamin C-rich foods. So  eat fortified cereal with strawberries on top spinach salad with  mandarin orange slices or add tomatoes to lentil soup.  Folate/ Folic Acid During Reproductive Years  Folate or vitamin B9 also known as folic acid when used in fortified  foods or taken as a supplement is another nutrient that many women  don’t get enough of in their diets. Folate can greatly reduce the chance  of neurological birth defects when taken before conception and during  the first few weeks of pregnancy.​ ​Folate can also lower a woman’s  risk for heart disease and certain types of cancer so even if you’re not  planning on getting pregnant and many pregnancies are unplanned  it’s an essential nutrient for every woman of childbearing age. In later  life folate can help your body manufacture estrogen during  menopause.

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Not getting enough folate in your diet can also impact your mood  leaving you feeling irritable and fatigued affecting your concentration  and making you more susceptible to depression and headaches.  Daily Calcium And Vitamin D Requirements  For healthy bones and teeth women need to eat a variety of  calcium-rich foods every day. Calcium keeps bones strong and helps  to reduce the risk for osteoporosis a bone disease in which the bones  become weak and break easily. Some calcium-rich foods include  low-fat or fat-free milk yogurt and cheese sardines tofu if made with  calcium sulfate and calcium-fortified foods including plant-based  milk alternatives juices and cereals. Adequate amounts of vitamin D  also are important and the need for both calcium and vitamin D  increases as women get older. Good sources of vitamin D include  fatty fish such as salmon eggs and fortified foods and beverages  such as milk plant-based milk alternatives some yogurts and juices.  Foods And Beverages To Limit  Women should avoid excess added sugars saturated fat and alcohol.  ● Limit sweetened beverages including regular soft drinks candy  cookies pastries and other desserts.  ● Limit alcohol intake to one drink per day if you choose to drink  and are of legal age. One drink is equal to 12 ounces of beer 5  ounces of wine or 1.5 ounces of liquor.

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● Eat fewer foods that are high in saturated fat. Opt for low-fat or  fat-free dairy products and lean proteins instead of their full-fat  counterparts. Cook with olive oil instead of butter and coconut  oil. Incorporate more plant-based protein foods such as beans  lentils and tofu into your diet.  Balancing Calories With Activities  Since women typically have less muscle more body fat and are  smaller than men they need fewer calories to maintain a healthy body  weight and activity level. Women who are more physically active may  require more calories.  Physical activity is an important part of a female fitness . Regular  activity helps with muscle strength balance flexibility and stress  management.

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