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Healthy Food for Women

Male or female, a diet consisting of healthy foods provides many benefits for the consumer. It can assist in weight loss, help you gain muscle, reduce the risk of disease and help you feel better overall. There are four main categories from which you should be eating: complex carbohydrates, healthy fats, lean proteins and fruits and vegetables. Following these guidelines will help you put together a good diet that you can stick with and not feel deprived.

  1. Complex Carbohydrates

    • A complex carbohydrate is one that consists of whole grains, causing it to be more slowly broken down into glucose by your body. The result of this is long-lasting energy and an extended feeling of being full. Extra energy can assist in giving you more-efficient exercise sessions, allowing you to burn more calories and the full feeling will keep your from overeating. Some examples of complex carbs are brown rice, oatmeal, sweet potatoes and cereals such as "All Bran" and "Shredded Wheat." You can also get pasta, bread, pita, bagels and any other carbohydrates in a whole-grain variety.

    Healthy Fats

    • Healthy fats are a very important part of a person's diet. Contrary to popular belief, fat does not make you fat. The USDA recommends that you consume 20 to 35 percent of your daily calories in the form of healthy fats, such as nuts, seeds, olive oil, nut butters and avocado. Doing so has been proven to improve overall health including the function of the brain, cells, heart, lungs, eyes, and more. Trans fats such as those found in potato chips, margarine and other snack foods should be avoided completely.

    Lean Proteins

    • Protein works as the body's building blocks when it comes to muscle. The "Institute of Medicine" recommends consumption of 0.8 grams of protein per every gram of body weight for an adult. If attempting to build muscle, it is safe to up your protein intake to 20 to 25 percent of your daily caloric intake. Good sources of lean protein include those that are high in protein and low in saturated fat, such as chicken breast, beans, fish, lean beef and eggs.

    Fruits and Vegetables

    • Low-calorie and a great source of fiber, essential vitamins and minerals, fruits and vegetables should be part of every woman's diet. Eating a wide variety of fruits and vegetables of different colors will help assure that you're receiving optimal benefit from them. These foods will also help keep you full without filling up on calories, therefore assisting in weight loss or helping you maintain a healthy weight. Some of the most nutrient-dense produce is spinach, blueberries, mango, cantaloupe, apricots, broccoli, sweet potatoes and carrots. The USDA recommends that adults should consume 4.5 cups of fruits and vegetables per day.

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