What women should eat

Published: 08th March 2013 08:32 AM  |   Last Updated: 08th March 2013 08:32 AM   |  A+A-


“You are what you eat,” someone rightly said. But did you know that women and men have different requirements? Yes, a woman’s nutritional needs are more specific than a man’s.

Pam Peeke, author of Fight Fat After 40 and assistant professor of medicine at the University of Maryland, School of Medicine says, “Women are special. They have unique nutritional requirements to keep them energised and focused, especially as they age. And that means over the age of 30! not 20.”

Here is a list of foods that every woman needs to incorporate into her weekly diet to ensure that she stays as healthy and fit as she can

Green leafy vegetables

These vegetables provide important nutrients as well as fibre (aim for 20 to 35 grams each day) to the diet. Try to get at least three servings of vegetables each day.


Cruciferous veggies like broccoli, cauliflower and Brussels sprouts pack a serious punch against cancer. A 2007 Chinese study found that the compound found in Broccoli and it’s cousins, sulforaphane may slow down the spread of breast cancer.


They are a good source of protein, calcium, phosphorus, zinc, copper, selenium, folate, vitamin E and vitamin A. But, you need to limit your intake as they pack a lot of calories.


They are a staple in the heart - healthy Mediterranean diet. Mild and versatile, the nuts work well in sweet and savoury dishes. They play a role in improving stomach problems, like irritable bowel disorders and diarrhoea, and boosting calcium absorption.


Spice up your meals with turmeric. Most often found in yellow curry dishes, turmeric is a member of the ginger family. Curcumin, a plant nutrient that gives turmeric its deep olden hue, has long been used in Eastern medicine to treat infections and help speed wound healing. According to Indian researchers, the body can absorb only a fraction of the curcumin we eat, but adding black pepper may boost our system’s ability to use it by 2,000 per cent.

Whole grains

They include brown rice, bran flakes, whole-grain breads, barley and quinoa which are high in fibre and therefore help stave off digestive problems that are so common in women.


Though it’s not a food, water is important for all metabolic processes in the body. It helps with digestion, weight loss and improves the appearance of the skin.

Soy protein

It is heart healthy (helps lower “bad” cholesterol levels) and is rich in phytonutrients. Aim for up to 25 grams of soy protein per day.

Stay up to date on all the latest Hyderabad news with The New Indian Express App. Download now
(Get the news that matters from New Indian Express on WhatsApp. Click this link and hit 'Click to Subscribe'. Follow the instructions after that.)


Disclaimer : We respect your thoughts and views! But we need to be judicious while moderating your comments. All the comments will be moderated by the newindianexpress.com editorial. Abstain from posting comments that are obscene, defamatory or inflammatory, and do not indulge in personal attacks. Try to avoid outside hyperlinks inside the comment. Help us delete comments that do not follow these guidelines.

The views expressed in comments published on newindianexpress.com are those of the comment writers alone. They do not represent the views or opinions of newindianexpress.com or its staff, nor do they represent the views or opinions of The New Indian Express Group, or any entity of, or affiliated with, The New Indian Express Group. newindianexpress.com reserves the right to take any or all comments down at any time.

flipboard facebook twitter whatsapp