Dietary concerns for women

If you take care of yourself and what you eat, it will make easier taking care of everyone else.

A woman's work is never done, especially if you are a mother, and getting what you need on the go is not easy; but your diet is just as important.

Moms often forget about themselves when they are taking care of their families. But, as women age, they have certain dietary requirements that need to be met. If you are a busy mom, learn what your diet must include and how to get it.

What you need

One condition that affects women is osteoporosis. Men can be afflicted with the condition but it is more common in women. When calcium is deficient in your body, it will rob it from your bones. For the under 40 mom, 1,000 milligrams of calcium each day is the recommended dose. Once you pass the age of 40, your daily requirement is upped to between 1,200 and 1,500 milligrams.

Women also need vitamin D. it enables calcium to do its job. Just step outside for your daily dose. Yes, you can get vitamin D from sunlight. If you are too busy for that, drink milk and ingesting other dietary products that is fortified with vitamin D. the daily recommended dose is between 400 and 800 milligrams if you are under 50 years of age. The dosage rises to between 800 and 1,000 milligrams after that.

Moms know all about folic acid. Taking a daily dose helps with positive prenatal care for you and your baby. Folic acid helps avoid birth defects in your children.

Iron is a mineral that women need because of their menstrual cycle. The loss of iron can lead to tiredness and loss of energy, two things that moms can't afford. Taking in 15 milligrams of iron each day can help with the low iron levels.

How to get it

Women and especially moms are sometimes too busy to keep themselves healthy. It would be nice to sit down and have a full breakfast, lunch and dinner but sometimes that is not possible. While on the go, take your nutrition with you.

Take a multivitamin. When you can't get all that you need, taking a vitamin can help with where you fall short. Each vitamin contains the recommended daily allowance for several vitamin and minerals you need: selenium, zinc, iron, manganese, calcium, B vitamins, vitamin A and others.

Plan ahead. Never leave the house without a handy snack. Fruit, nuts, cereal and bite size vegetables provide the nutrition that you need when you can't sit down and eat it properly. Fruits, especially berries provide vitamin A and C. vegetables are great for fiber and a variety of minerals. Nuts provide protein.

For calcium, drink orange juice fortified with calcium or cheese sticks. They are easy to pop in your purse or an insulated diaper bag with the bottles.

Don't let your fast-paced life keep you from taking care of yourself. Take your health into our own hands and a few healthy snacks for good measure.

Healthy eating facts for the busy mom

Before you buy that next weight loss infomercial product, sit and think a minute. Learning a few facts about choosing foods can help you to develop eating habits that will help you to provide your family with the nutritional requirements they need.

Here are some facts about food nutrients:

  • Carbohydrates are nutrients in food that are broken down for fuel by the body. According to the glycemic index, bad carbs are those foods that spike the blood sugar and lead to overeating. Foods in this category are white flour products, processed sweets and fried snacks like donuts.
  • Omega-3 fatty acids are found mostly in fish. These are good fats that can help to lower your cholesterol and improve heart health. Eating at least three servings a week will benefit your body.
  • Fiber is found in plant food sources. There are two types: soluble and insoluble. Soluble fiber dissolves in your system. Insoluble fiber can't be broken down by the body so it is flushed out. As the fiber passes through the system it carries some of the fat from your food with it. Healthy portions of fiber give you the feeling of fullness so you eat less.
  • Eating protein provides building blocks for the proteins the body creates to aid in muscle growth and repairs for organs and cells. Lean meats like skinless, boneless chicken, beef and pork provide the needed protein without the added fat.
  • Nuts, beans and seeds also provide protein. Plant source protein has fewer calories and fats than animal sources. When choosing nuts, avoid the fancy salted or artificially flavored varieties. When possible use fresh beans instead of canned.
  • Salt can cause bloating when you ingest too much. The recommended daily allowance (RDA) for salt is about 2,000 milligrams. You can get more than that from one pre-packaged meal or a bagged snack. Limit salt by washing off canned vegetables and using salt-free spice combinations to flavor your food.
  • Sodas contain empty calories. How many people get full from a 12-ounce can of Pepsi? Take the couple hundred calories in that soda you are drinking and trade it in for a filling snack and a flavored bottle of water (if regular water isn't to your liking).
  • Eat several meals a day to keep your metabolism going. Six small meals alleviate the mid-morning and the mid-afternoon hunger cravings. Eating every two or three hours seems like a lot but you are eating less.

Do you know a little more about food than you did before? Uncovering the basic facts about food removes the mystery and helps you to make better food choices for yourself and your family.