When you were in school, you probably learned about the food pyramid for healthy eating - and little has changed over the years - however as you age and your body changes, this pyramid may need some slight adjustments. If you are a woman that is looking for a healthy eating plan which can help you maintain a healthy weight or experience weight loss, there are a few alterations you can make to ensure you are still eating the best foods for optimum health.
A Basic Foundation:
For one thing, the food pyramid differs depending on your age or stage of life. It is important to realise that the food pyramid is only designed to be a general foundation of good eating habits for people of all ages, so may need a little tweaking for women who want to incorporate a healthy eating plan for weight loss.
The basic essentials of the food pyramid are a good foundation to follow because, as some medical experts say, following the basic elements of good nutrition can play a part in slowing the aging process, which is something all women are concerned with - right? Because we experience changes in our metabolism as we get older, it’s important to make a few adjustments to our diets as we age.
Increases and Decreases:
The older we get, the less nutritional absorption the body becomes capable of, so if you are a woman who is searching for a healthy eating plan, it is important to include more of the nutritional components that provide essential vitamins and minerals. It might also mean that you should decrease the amount of dairy and grains which are heavy in carbohydrates, and eliminate all sugar that doesn’t come from natural sources. It also becomes more important to increase your levels of certain nutrients to counter bone loss and fight off age-related diseases.
I know how difficult it can be for us women to eliminate all sugars because natural sugars are found in fruit - and even milk contains lactose which is a form of natural sugar. When reinventing your food pyramid be sure to consider bone health issues because as we age, our bodies find it more difficult to absorb calcium, Vitamin D and B12 which means supplements are sometimes required to ensure you are getting recommended levels. Since our metabolism is slower as we get older, it can become difficult to get rid of those extra calories, so when you feel like a sugar hit substitute the naughty treats for fresh fruits and you’ll notice fewer cravings for cake and ice cream!
Women should still be aiming for five servings of fruit and vegetables per day, along with three or more servings of low-fat milk, yogurt or cheese. Choose lean meat in moderation and saturated fats should be eliminated if possible.
Incorporating healthy omega-3 fatty acids and plenty of antioxidants are part of the new food pyramids that many women are following for healthy eating plans and weight loss.
When you understand the need to incorporate exercise, you will want to incorporate at least 30 minutes of high-intensity strength training weekly and 30 minutes of cardio training per day. This will increase your metabolism, which becomes an important factor as women age past the menopausal stage.
Since your hormones change throughout womanhood, using the original foundation as a guideline for a healthy eating plan but reinventing the food pyramid to fit your age and lifestyle is a good way to ensure your body is getting the right nutrients it needs. I highly recommend seeing a nutritionist to get the right advice for your age and to maintain the best possible health as your body changes.