Diet plan for women 30 to 40 years old, a eating these nutritious foods to stay healthy and fit, many diseases will be protected
Diet plan for women 30 to 40 years old, this using correct diet plan, then many types of physical problems can startShweta Mahadik, Clinical Dietitian, Fortis Hospital (Kalyan, Mumbai) lists some food items that all women of this age group must include in their daily diet for a balanced and healthy diet.
Diet plan for women 30 to 40 years old, if you are same age then definitely include these foods in your diet.
Diet plan for women 30 to 40 years :
It is worth paying attention to women above 30 years of age. Especially it is very important to pay attention to what they eat, because normal diet does not strengthen health. At the age of 30 to 40-45, many types of problems can start due to improper eating habits.
Sprouts Chaat:
Sprouted pulses contain a good amount of protein and vitamin E, vitamin K, iron, phytochemicals and antioxidants. It makes the immune system strong. Improves blood circulation in the body. They contain micronutrients like iron, riboflavin, zinc, copper, magnesium and folic acid, so they are also very good for hair. Sprouted pulses can be boiled in less water or can be kept immersed in boiling water for 2 minutes. Due to this there is minimum loss of nutrients and it is also easy to digest. It can be eaten in the form of Sprout Salad, Sprout Veg Sandwich, Sprout Bhel.
Multigrain Flakes:
It is a mixture of Oats, Wheat Flakes, Cornflakes, Barley, Ragi, Puffed Rice, Jowar, Rice Flakes. This can be a better snack to eat in the gap after any meal. Due to the very low amount of calories in them, they are rich in fiber, vitamin B, zinc, antioxidants, antioxidants like copper and magnesium etc.
Fruit salad:
Women of this age should include salads made of different types of seasonal fruits in the diet. Eating fruits and vegetables reduces the risk of diseases like heart disease, diabetes, obesity, cancer and blood pressure. They are rich in dietary fiber, vitamin C, potassium, folate. You can include fruit salad of different colors in breakfast, afternoon or evening delicious snack. You can use things like honey, curd and fresh cream in topping.
Oats:
It is a cereal, which is usually taken in breakfast. Oats contain both soluble and insoluble fiber. Better in reducing weight and cholesterol, controlling blood glucose in diabetes. Porridge, uttapam, upma, dosa, idli, muffin, granola bar and cookies can be made from it. Khichdi can be prepared by mixing vegetables with oats in food.
Buttermilk:
Buttermilk contains 90% water, so it helps in maintaining the water balance in the body. It contains abundant amount of proteins, vitamins, bacteria (probiotics) necessary for digestion. It can be taken with or in between meals.
Water chestnut flour pancake:
It is rich in protein and B vitamins and a good source of potassium. It is a good option to eat, as it contains fewer calories, while being rich in vitamins and fibers. It is good for diabetes patients. It has detoxifying and cooling properties. By adding vegetables and peanuts to it, water chestnut dosa and dhokla can be prepared.
Mango Panna:
Aam Panna is a delicious and refreshing drink. It is prepared from raw mango. It is good for treating skin and eyes. B1, B2, Niacin, Vitamin E, Vitamin A and Vitamin C are found in high amounts in this. This prevents your body from excreting excess iron and salt through sweat. Improves digestion and removes constipation.
Fruit yogurt:
Yogurt is a good source of dairy protein, calcium, magnesium, vitamin B12, linoleic acid and fatty acids. Is. Fruits are low in calories and are an excellent source of antioxidants, probiotics, fibers and polyphenols, which improve digestion. Yogurt is a good source of probiotics. Mixing fruits with yogurt provides probiotics, high quality protein, essential fatty acids and micronutrients. It is beneficial for reducing weight, diabetes and heart diseases.
Nuts:
Nuts are considered healthy snacks for the heart. They are rich in proteins, unsaturated fatty acids, omega 3 fatty acids, vitamin E and fiber. Help improve HDL (good) cholesterol. One concern when eating nuts is that they contain a considerable amount of calories, so it is important to limit the amount. It is recommended to eat a handful of nuts in a day. You can consume almonds, walnuts, pistachios, cashews, figs, apricots and dates in healthy nuts.
Diet plan for women:
Before breakfast:
Drink lemon juice mixed with a glass of lukewarm water after waking up in the morning and before breakfast. If you want, you can drink lukewarm water mixed with lemon juice as well as honey.
Breakfast:
Diet plan for women in old age should be healthy. Make women a habit of eating sprouts (a bowl of mixed sprouts), 5 to 8 almonds, 15 to 20 raisins for breakfast. This breakfast is considered a healthy breakfast. These foods are rich in proteins, the consumption of which can reduce the chances of gaining weight.
Mid Day Breakfast:
Diet plan for women can consume an apple especially in mid day breakfast. Carbs, fiber, vitamin C, potassium and vitamin-K in apple are beneficial for health and also helps you in keeping body weight balance.
Lunch:
Along with aging, if your or your mother or sister’s weight is increasing continuously, then it is very important for women to include diet healthy food. So follow the lunch as follows. As:
Do Roti (bread made of multi grain flour)
One bowl of lentils
• 50 to 100 grams of paneer
One bowl of green vegetables
• Half or one bowl of curd
Evening Snacks:
If you want to have some snacks in the evening, then you should consume green salad, mix fruit or juice from fresh vegetables. Along with controlling your weight, you will not feel hungry.
Dinner:
If you want to control your increasing weight, make a habit of eating Masala Oats (with green vegetables), Khichdi (which has lentils and vegetables) in dinner. Try to eat dinner 2 to 3 hours before sleeping. This will digest the food well, which has a positive impact on the health.
Bed Time:
Drink a cup of lukewarm milk (full toned) and a pinch of cinnamon mixed in it after dinner and before going to bed. Weight can also be controlled by this.
Conclusion:
You should eat carbs and protein rich food as a balanced diet. Apart from this, you can consume milk, juice, fruits, green tea, nuts, sprouted grains, seasonal fruits. You can eat pulses, roti, vegetables, rice, curd or buttermilk and salad in food.
