It is a fact that the Brazilian has been eating poorly. The rates of overweight (53.8%) and obesity (18.9%) of the population confirm what nutritionists and doctors observe in their daily practice. However, in addition to taking care of a balanced diet that should be part of everyone’s daily life, attention should also be paid to the particularities of diets between men and women.
The physiologism of the female contingent has specificities that require certain care. Unlike men, throughout life they are more susceptible to some nutritional deficiencies, such as iron and calcium. In addition, some nutrients must necessarily receive special attention in some physiological cases of women, such as the periods of menstruation, lactation, and pregnancy. Therefore, in addition to the recommendations common to both sexes, such as exercising, avoiding recurrent stress situations and sleeping at least 8 hours daily, the woman’s quality of life also involves thinking about food better, especially because the metabolic rate hers is smaller than the male. Even if everything seems to be correct in your diet, you must pay attention to some nutrients, such as iron and antioxidant minerals.
Starting at the base, where are the foods rich in carbohydrates, such as breads, pasta, cereals and rice. Because they are included in the largest group of foods, they should be eaten in greater quantities during the day, as they are important sources of energy. Right above the base are the regulating foods, represented by the groups of fruits and vegetables. They are so called because they are sources of vitamins, minerals and fibers that help in the regulation of various reactions in our body. Vegetables also have components that are great allies in preventing breast and cervical cancer. According to recent research, a woman’s body needs twice as many daily servings of vegetables as men do (10 portions versus five).
On the third level are two other food groups, mostly of animal origin, such as milk and dairy products, meat, chicken and eggs. Meat is a great source of protein, of great importance in the formation, oxygenation and maintenance of tissues, and rich in iron (beef has twice the iron contained in poultry meat), a substance that, if it is lacking in the body, it can leave you without energy, especially, in the case of women, at the time of menstruation. In order to absorb more and better iron from meals, it is good to eat fruits rich in vitamin C as a dessert, be it orange, kiwi or strawberry. Also at this level of the pyramid are beans, peas and nuts, also important sources of protein and minerals.
The top of the pyramid refers to foods that should be consumed in moderation, because, in addition to calories, they can lead to obesity, cardiovascular diseases, diabetes, among other diseases. In this group are oils, butters, sugars and sweets. Whatever the age, it is never early or late to start healthy eating. Because they have less muscle mass than men, for most women between 1,200 and 2,200 calories daily are sufficient. Many struggle against the scales by calling for new diets and fashionable remedies. These are short-term solutions, and they can even be dangerous to your health.