Fueling Empowerment: Crafting a Nutrient-Rich Diet for Women and Girls

          A balanced eating pattern is a cornerstone of health. Women and men should enjoy a variety of healthy foods from all food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy products, and lean proteins. But women also have special nutritional needs, which must be adapted to the specific phase of a woman's life. 

       Whether you need more energy, improve your mood or combat stress, increase fertility, enjoy a healthy pregnancy or relieve menopause symptoms - we at clever fit will show you why a healthy diet is so essential for women and you can help you stay healthy and active in your life.

Nutrition for women: differences between women and men

       As children, the nutritional needs of boys and girls are largely similar. But with the onset of puberty everything changes. It doesn't stop with age. Our bodies are experiencing more and more physical and hormonal changes, which is why it is extremely important to adjust our diet.

        A balance of carbohydrates, protein, and fat can make a big difference when it comes to achieving your goals, whether it's losing fat, building muscle, or simply maintaining your weight.

- Markos important for nutrition for women?

       Macros is short for macronutrients, a term that describes the three main food groups that we all need for our bodies to function: carbohydrates, proteins and fats.

carbohydrates

       As an important source of fuel and energy, carbohydrates should be consumed from healthy carbohydrates such as grains, vegetables, fruits and legumes

protein  is a vital part of our diet, primarily because, unlike carbohydrates and fat, the body cannot store it and therefore requires a fairly consistent supply.

     The protein, composed of amino acids, is the basis for all cells in the body; a building block that builds and repairs our skin, muscles, hair, blood, hormones and organs.

     It's important that we get adequate amounts of this vital nutrient, which we can get from meat and dairy products, as well as vegan protein sources such as nuts and pea-like foods - especially if we exercise a lot, as it helps with muscle repair and building.

 Fat   Of course, too much fat is not advisable, but it is important to get enough good fats from sources such as nuts, seeds, olive oil, avocados and fatty fish.

       It is important for the absorption of fat-soluble vitamins, which include A, D, E and K, for brain development, and for the protection of bones and organs.

- Why are micronutrients important in women's nutrition

     Generally speaking, micronutrients include vitamins and minerals. The amount of micronutrients your body needs is less than that of macronutrients. Their term "micronutrients" stems from this.

      Vitamins and minerals are essential for growth, immune function, brain development, and many other important functions.

- Which micronutrients are particularly important?

      The ones shown here are just a few of the many micronutrients that you should pay attention to, but the ones shown are very important - especially for you as a woman.

Iron  is essential for the formation of healthy blood cells and is important for a good immune system, but the amount needed varies depending on the stage of a woman's life. For instance, following menopause, the need for iron decreases and peaked during pregnancy. Iron-rich foods include kale, spinach, red meat, poultry, turkey, pig, fish, beans, lentils, and some processed cereals that have been fortified.

.A little tip:  

         Plant sources of iron are more easily absorbed by the body when consumed together with foods rich in vitamin C.

Folic acid  plays an important role in reducing the risk of birth defects. Foods that naturally contain folic acid, such as: E.g. oranges, green leafy vegetables, beans and peas help increase your intake of this B vitamin. There are also many foods fortified with folic acid, such as: B. Breakfast cereal, some rice and bread.

      It is recommended to eat a variety of foods to meet nutritional needs, but folic acid supplementation may also be necessary.

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 reduce the risk of osteoporosis, a bone disease in which bones become weak and break easily. Calcium-rich foods include low-fat or fat-free milk, yogurt and cheese, sardines, green leafy vegetables, as well as almonds, hazelnuts, sesame seeds and calcium-fortified foods and drinks such as plant-based milk alternatives, juices and cereals.

        Adequate amounts of vitamin D are also essential, with the need for both calcium and vitamin D increasing as women age. Good sources of vitamin D include fatty fish such as salmon, eggs, porcini mushrooms, avocado and fortified foods and drinks such as milk, as well as some plant-based milk alternatives, yogurt and juices.