At the age of 30 to 40, women should eat these nutritious foods to stay healthy and fit, many diseases will be prevented.

Diet Tips for 30 to 40 Years Women: Women above 30 years of age should pay more attention to their health. Especially what they eat, there is a need to pay attention to it, because it affects their overall health. Coming at the age of 30 to 40-45, if the diet is not right, then many problems can start. Shweta Mahadik, Clinical Dietitian at Fortis Hospital (Kalyan, Mumbai) Has told about some such foods, which all women of this age must include in their daily diet for a balanced and healthy diet.

Sprouted pulses chaat
Sprouted pulses contain a good amount of protein and vitamin E, vitamin K, iron, phytochemicals and antioxidants. It makes the immune system strong. Improves blood circulation in the body. They contain micronutrients like zinc, folic acid, riboflavin, copper and magnesium, so they are good for hair too. Sprouted pulses can be boiled in less water or can be kept in boiling water for 2 minutes. This causes the least loss of nutrients and is also easy to digest. It can be eaten as sprout salad, sprout veg sandwich, sprout bhel.

Read also: Men and women of 30 to 40 years should adopt these healthy eating habits, experts told what to eat, what not to eat

multigrain flakes
It is a mixture of Oats, Wheat Flakes, Cornflakes, Barley, Ragi, Murmure, Jowar, Rice Flakes. This can be a better snack to eat after any meal in the gap. The amount of calories in them is very less. They are rich in antioxidants like fiber, B vitamins, antioxidants, zinc, copper and magnesium.

fruit salad
Women of this age should include salads made from different types of seasonal fruits in the diet. Eating fruits and vegetables reduces the risk of diseases like heart disease, diabetes, obesity, cancer and blood pressure. Fruits are rich in antioxidants, which boost immunity. They are rich in dietary fiber, vitamin C, potassium, folate. You can include fruit salad of different colors in a delicious snack for breakfast, lunch or evening. You can use things like honey, curd and fresh cream in the topping.

Read also: At the age of 40, pay special attention to diet, experts tell these 3 nutrients must be included in the diet

It is a cereal, which is usually taken for breakfast. Oats contain both soluble and insoluble fiber. Better in controlling blood glucose in diabetes, reducing weight and cholesterol. Oats are rich in protein, fiber, essential vitamins and minerals. It can be used to make porridge, uttapam, upma, dosa, idli, muffin, granola bar and cookies. You can prepare khichdi by mixing vegetables with oats in the food.

Buttermilk contains 90% water, so it helps in maintaining water balance in the body. It contains plenty of proteins, vitamins, bacteria (probiotics) necessary for digestion. It can be taken with meals or even in between meals.

Read also: Include nutritious things in the diet of young men and women of 20 to 25 years, adopt this diet chart as told by the experts

water chestnut pancake
It is rich in protein and B vitamins and is a good source of potassium. It is a good choice to eat, as it is low in calories, while being rich in vitamins and fibers. It is good for diabetic patients. It has detoxifying and cooling properties. You can prepare Singhara Dosa and Dhokla by adding vegetables and peanuts to it.

aam panna
Aam Panna is a delicious and refreshing drink. It is prepared from raw mango. It is known for its heat resistant properties. It is a good source of B1, B2, niacin, vitamin E, vitamin A and vitamin C. Good for skin and eyes, treating gastrointestinal disorders (GI disorders). It prevents your body from expelling excess iron and salt through sweat. Improves digestion and removes constipation.

fruit yogurt
Yogurt is a good source of dairy protein, calcium, magnesium, vitamin B12, linoleic acid and good fatty acids. Fruit and curd are a very good mix together. Fruits are low in calories and an excellent source of antioxidants, probiotics, fibers and polyphenols, which improve digestion. Yogurt is a good source of probiotics. Combining fruits with yogurt provides probiotics, high quality protein, essential fatty acids and micronutrients. It is beneficial for weight loss, diabetes and heart diseases.

Nuts are considered a healthy snack for the heart. They are rich in protein, unsaturated fatty acids, omega 3 fatty acids, vitamin E and fiber. Helps in improving HDL (good) cholesterol. There is a concern when eating nuts that they contain a significant amount of calories, so it is important to limit the amount. It is recommended to eat a handful of nuts a day. You can consume almonds, walnuts, pistachios, cashews, figs, apricots and dates in healthy nuts.

Tags:, Healthy Foods, Lifestyle

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