Nutrition for Young Women
Topics: Healthy Weight
, Womens Health
, Vitamin C
, Meal Planning
, School Lunch/Nutrition
, Energy Balance
, Sports Nutrition
Young women need a balanced diet to fuel their active bodies and minds. But at this point in life, healthy eating sometimes becomes a challenge. Unhealthy body image issues can take over. In addition, hormonal changes can lead to problems like premenstrual syndrome. The best thing a young woman can do is understand her own body and stay healthy by eating a balanced diet and getting regular physical activity.
Use these tips to eat healthfully:
- Eat less processed foods and more high-fiber whole foods like beans, whole grains, fruits and vegetables.
- Include lean proteins in meals. Try lean beef, pork, chicken, turkey, fish and plant-based proteins like tofu, beans and peas.
- Eat fruit or low-fat dairy products for snacks. Try low-fat yogurt or cheese, apples, blueberries and melon.
- Choose better fats such as nuts, seeds, olive oil, canola oil and avocado.
- Include iron-rich foods for energy and good health. Sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils, and fortified breads and cereals.
- Limit excess calories from alcohol, late-night snacking and seconds at the college dining hall.
- Help alleviate symptoms of PMS by cutting down on salt, caffeine and sugar.
- Drink non-caloric beverages like regular and sparkling water, fat-free or low-fat milk, unsweetened teas and coffee.
Young women should get 30 minutes of moderate-intensity exercise such as walking, jogging, biking or dancing at least five days a week. In addition, do resistance training activities at least two days a week. This will help keep your muscles and bones strong. Resistance training may include free weights, wrist and ankle weights, and rubber resistance bands.