Take the Time-A Guide to Good Nutrition and Fitness for Women
In today’s busy lifestyle, many women find little time to insure their own good health. Eating right and exercising often become challenges added to an already busy schedule. Take time for yourself! A well-balanced diet coupled with regular exercise is the winning combination to keep your body in top-notch condition.
The Food Guide Pyramid is an excellent tool o helping you to choose the foods that will provide a healthy diet that’s right for you. The Pyramid calls for eating a variety of foods. Each of these food groups provides some, but not all, of the nutrients you need. No one food group is more important than the other for good health, you need them all. Go easy on fats, oils, and sweets-the foods that can lead to weight gain.
A low intake of iron is one of the most common nutritional problems for women. Everyone feels tired and worn out at some time. However, always feeling tired may be a symptom of anemia. To get enough iron your diet, try the following; include a wide variety of iron-rich foods like red meats, poultry, and fish; choose whole grain, fortified or enriched breads, cereals, rolls, crackers, and pasta; eat foods high in vitamin C along with nuts, beans, bread, spinach, or raisins; and drink tea and coffee in moderation (they can reduce the amount of iron your body absorbs from food). If you are concerned tat you may be anemic, check with your doctor.
Osteoporosis (fragile bones) is another major concern for women. One out of four women over the age of 65 develops this crippling bone disease. You may be able to help prevent osteoporosis by maintaining your body’s calcium stores. Try the following: eat plenty of calcium-rich foods like milk, cheese, and yogurt; use calcium-rich foods when you cook. Prepare creamed soups with milk or add cheese to your sandwiches, salads, or casseroles; use calcium-fortified foods such as some orange juices, cereals, and breads; and regular do weight bearing exercises, like walking or jobbing to help keep your bones strong.
Exercise is an important part of good health. A growing body of research suggests that accumulating 30 minutes of activity per day can contribute to overall gains in fitness. By putting three 10 minute walks together you can get the same heart-protecting benefits as if you did a single, longer, workout. Here’s a three point plan for getting in three healthful walks per day; plan an exercise schedule based on your normal daily routine-look for holes where you can easily slip in a brisk 10 minute walk; buy a pair of walking shoes and carry them with you; and record your progress.
Make time in your life for eating right and exercising for fitness. You deserve the very best!