6 Tips for Women to Stay Fit and Healthy
There is so much hullabaloo about a woman’s diet plan. A mere recapping of the famous quote, “You are what you eat, and when you eat,” and chalking a diet plan accordingly should work out wonderfully to remain healthy in all seasons.
The one simple good rule to maintain a healthy diet is to maintain a diet plan which should be based on a four hourly gap, seasonal and incommensurate with the need of your body clock. A diet plan needs to be maintained in a manner, that even if there is a slight deviation from it for a few days, it should not make a world of difference.
In one sentence, a religiously followed plan without diet cheats works. Some of the best ways to maintain a healthy diet plan alongside the seasonal change and festivities that mark some months are discussed here. Here are some tips and tricks for women to stay fit and healthy:
1. Change your diet to fruits and vegetables
Befriend the ‘seasonal’ fruits and vegetables. Only when you make friends with them whole-heartedly, that a substantial part of the health programme is complete enough to work in your favour.
The reason is, they are good for health and come with a low environmental impact, carrying all the goodness of nature and nutrients that help maintain good health.
However, some fruits are exceptions but resourceful enough.
So, to take the trouble for arranging storage for them to be consumed later is a step in the right direction. Fruits and vegetables that can increase the sustainability of our diet are:
- Salads and berries that need refrigeration.
- Green-house tomatoes or cucumbers or jalapenos that seek refrigeration.
2. Shift your preference for eating locally, when in season
The fruits and vegetables grown in season locally are the best way to sustain a healthy diet. They are not only easy on the pocket but enriched with seasonally grown nutrients that have a lasting impact on health. The locally grown foods and vegetables also allow the body with very little room to be affected by seasonal change. Besides, the locally grown product does not need transportation.
3. Avoid binging, as far as possible!
To stop eating excessively is also one of the very important practices to be maintained while keeping a check on a healthy diet. Listening to the body clock, whether it is seeking food or water or both, is something that needs close monitoring of the urge that keeps arising.
Most of the time; the urge for more sugar calls for hydrating the body than settling the requirements of a sweet tooth. Paying attention to the size of the meal is of consequence too, it helps to keep us healthy and avoid excessive weight gain. Snacking on food that is less-dense and high on energy; like sprouts, lentils and fist full of peanuts help to retain a healthy body.
The rules are small but need practising diligently like:
a. Limit snacking on energy-dense low-nutrient foods and paying attention to portion.
b. Food on the plate should mostly be as much as the size of your fist.
c. Or the rule is, to keep your platter only one-fourth full while eating.
4. Replace animal proteins for plant-based ones
Proteins are the requirement of the body, first thing in the morning, guided by the age and health of the individual. Excessive proteins can be more damaging than useful.
Not only are more resources required to generate animal proteins like lean red meat or beef, when compared to plant-based proteins such as beans, pulses and milk proteins.
Eating a plant-based protein-rich diet has more prospects of improving health. Like: protein in plants also has fibre alongside.
The protein-rich plants also have low saturated fat available that are easy to digest, allowing the lesser possibility of protein leakage– a very common problem in today’s date, alongside the decreased risk of cardiovascular disease.
An easy routine to follow is:
- Meat-eaters need to limit their consumption to a maximum twice a week.
- Replacing the rest of the days with chicken or fish according to seasonal preferences is healthier.
- For practitioners of a vegetarian or a vegan diet, the thumb rule is, combining the different sources of plant-based protein to meet the body’s protein requirement.
To ensure our protein present in the body is absorbed, combine consuming proteins with whole grains in moderation, accompanied by healthy exercises.
5. Develop a taste for sustainably sourced seafood
A good amount of flushing the body of anti-toxins is only possible with a good source of healthy omega-3 fatty acids. Derived best from sustainably sourced sea-food; such as fish and edible planktons, it is essential for a better vision and a healthy brain.
Consuming seafood twice weekly is enough for the necessary omega-six rich nutrients that the body requires to flush the toxin content and help keep weight in check. The rule is to seek fish that are raised sustainably even if they are sea fish.
6. Enjoy dairy products, but in moderation!
Each food has its significance depending on the age, stage and season, as mentioned earlier also. Milk and dairy products have always been a rich source of protein. But need to be taken with a regulation.
Milk is likely to have an adverse effect leading to a high protein diet, the beginning of which manifests in acne in teenagers. Enjoy low-fat unsweetened dairy products daily, but in moderation.
To sum up:
Always keep the body adequately hydrated with water and daily exercise just enough to keep the body flexible and fit. Remember, exercise should be about rewarding the body with endorphins and strength. And to sum up, one must eat to live, not live to eat.
Author Bio: Koby Mahon, a Post Graduate in Social Sciences and an avid blogger is the content writer of the piece. Currently attached to the service provider, Online Assignment Expert, Koby is providing assignment help, specifically, Nursing assignment help; aiding them understand the significance and ways to pursue a healthy diet in women.