Women should be consuming at least 1,200 calories each day in order to maintain good health, according to the National Institutes of Health. This figure can vary depending upon your body type, age and daily physical activity level. Diets that limit certain healthy foods and nutrients – carbohydrates, fats, fruits and vegetables – should be avoided because women need them to ensure overall health and wellness.
Women can get all of the nutrition they need from a vegetarian diet as long as it is a well-planned approach. There are certain nutrients commonly lacking from a vegetarian’s diet that require special attention when planning out a healthy, meatless diet. These nutrients include calcium, iron, iodine, protein, omega-3 fatty acids, vitamin B-12, zinc and vitamin D. You should consume a wide variety of foods to get enough of these nutrients each day, including leafy vegetables, vitamin-fortified cereals and soy products, tofu, beans, nuts, seeds, whole grains, wheat germ and a variety of fruits. If these requirements are met, a vegetarian diet is a healthy lifestyle for women, and it has even been endorsed by multiple health organizations, including the U.S. Department of Agriculture, or USDA, and the American Dietetic Association.
DASH Diet Weight Loss Approach
Although the Dietary Approaches to Stop Hypertension, or DASH, diet was not originally designed to help people lose weight, this program has been shown to help women lose weight at a relatively fast pace. In fact, DASHDiet.org points out that many women report experiencing 10 to 35 lbs. of weight loss within just a few months of starting the diet. The DASH Diet is a low-calorie, high-fiber approach to dieting, and this plan has been endorsed by such health organizations as the USDA and American Heart Association. In addition to helping people lose weight, the DASH Diet can also help women manage hypertension and prehypertension.
MyPyramid Plan for Women
The USDA created a comprehensive online tool called MyPyramid to help women achieve a healthy body weight through diet and exercise. The free tool shows women exactly how many calories they should be eating each day in order to achieve weight loss at a healthy rate of one to two pounds per week. Additionally, each personalized MyPyramid report will show you which foods to focus on, primarily vegetables, fruits, whole grains, low-fat dairy, limited lean meats and fats. This diet plan is based on the USDA’s Dietary Guidelines for Americans, so it is backed by solid nutrition-related research and studies conducted by reputable health organizations from around the country.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.