Women Food Choices 0
Women & Food Choices
About half a century back many women preferred a non-vegetarian diet over vegetarian diet, which resulted in increased cardio-vascular diseases. With the evidences available regarding cardiovascular risks associated with non-vegetarian diets, most women have now switched over to vegetarian diet comprising of green vegetables, legumes and fruits.
There are some women who Milk & Vegetables and no Egg in their diets. Some add Eggs to their Vegetables and Milk regimen a few women still prefer fish & Chicken along with milk and vegetables routine.
There can be a number of reasons making a woman become vegetarian , mostly on religious grounds or following a medical advice. The thought of Cruelty associated with killing of animals, you becoming a party to it, pricks the mind and some women hate non-vegetarian food on this count. Many cultures profess to be vegetarian. Recently the promotion of better health and longer disease free living many women have become vegetarian converts.
The Advantages of Vegetarian Food:
Vegetarian food has very low contents of fat and negligible cholesterol as compared to non-vegetarian diet. Thus vegetarian diet reduces considerably risk of cardio-vascular disease. The studies conducted and reported indicate that consuming adequate quantity of fruits, green vegetables, and whole grain preparations help in lowering the risk to become obese, hypertension, diabetes, stomach cancer, pancreas cancer, cancer of the bladder, and cancer of lungs. Food consisting of broccoli, sprouts, and vegetables related to cabbage provide significant protection in respect of breast and colon cancer. Few studies advocate dark leafy green vegetables prevent macular degeneration, which is a common reason of going blind in post 60’s age group.
Planned Healthy Vegetarian Food:
For an adult woman having good health some planning of food choices have to be exercised to ensure the health does not deteriorate by making wrong choices of food considering tastes only ignoring nutritious food value. Growing young girls have varying nutritional needs and it is important to adequate care should be attended to by the parent. A pregnant woman or lactating mothers have increased nutritional needs, which must be taken care to maintain good health. Female children need a well balanced food of vegetarian meals made from green vegetables like legumes accompanied by milk both in the morning and evening and if the customs permit half boiled two eggs per day shall make available sufficient calories and nutrients to meet the growing needs.
Suggested Food Choices:
- The meal should include any of Bread, cereal preparation, rice boiled, with good pasta six servings in a day.
- Green Leafy Vegetables four servings in a day.
- Ripe Fruit or fruit juices 2 to 3 varieties in a day to provide sufficient quantity of anti-oxidants.
- Roasted Beans, nuts, seeds with boiled eggs or a mutton preparation if customs permit two times a day.
- Fresh boiled milk or Skimmed Milk if fat restrictions are necessary, yogurt, cheese preparation twice a day
Role of Food Supplements:
An exclusive vegetarian meal falls short to provide requirements of energy ensuring expected growth. In such cases food supplements need to taken to make available minimum daily requirements of Protein and micro nutrients like vitamins and minerals.
An account of Nutrients required Daily:
Calcium: It is very essential for sturdy bones, teeth and synthesis of enzymes and efficiently run the blood clotting mechanism in situations of an injury. Good sources are milk, dairy products, dark green vegetables orange juice etc.
Vitamin D: It helps in absorption of calcium. Sources are milk, egg yolk. Having sun bath in the morning, helps in Vitamin-D synthesis by the body.
Vitamin B-12: It is very essential for excellent performance of nervous system and blood cells. Sources are Dairy products, fermented cereals, and yeast cells.
Iron: It is required for healthy red blood cells formation. Sources of Iron are Dry fruits, fresh fruit juices, raisins, legumes whole grain preparations, soybeans, molasses. To enhance absorption of Iron the food should include vitamin C. It is advised to cook food in Raw Iron vessels instead of aluminum or stainless steel.
Zinc: It is mineral necessary for good tissues formation and used in synthesis of Insulin and hormone. Excellent source is wheat germ, cheeses, all kinds of nuts, and legumes.