By Shabana Praveen
Women everywhere are multi-taskers. And their tiring schedule can sometimes make it difficult for them to maintain a healthy diet. Women above 30 years of age are most active, be it at their workplace or at home doing household chores. But hormonal changes associated with menstruation, childbearing, and menopause mean they have a higher risk of anaemia, osteoporosis and other health issues, requiring a higher intake of nutrients such as iron, calcium, Vitamin D, and Vitamin B9 (folate).
An unbalanced caloric and protein intake due to incorrect food consumption lead to weight issues — making women either severely underweight or obese. A correct balance of proteins, carbohydrates, lipids, antioxidants, vitamins, and minerals in the daily diet provides essential benefits for optimal female health and provides adequate energy for daily activities. Focus should be on certain nutrients and food sources to compensate for bodily changes starting around age 30. These include foods to help build lean muscle mass, strengthen bones, and prevent diseases.
A balanced diet rich with fruit and vegetables and going low on processed food and saturated fats are a must for woman in their 30s for monitoring weight.
These are some of the foods women above 30 must include in their diet for a healthy life.
Carbohydrates: Increase the intake of complex carbs which can come from whole grain cereals, millets, ragi, jowar, bajra etc.
Protein: You need to increase your protein intake to improve metabolic rate and calorie burning potential. Protein is an important macronutrient for muscles, skin, bones, hair, and body tissues. The dietary guidelines recommend 0.8 grams to 1 gram protein per kilogram of body weight. Protein rich sources are legumes, beans, pulses, soya bean, nuts, chicken, fish, eggs etc.
Omega-3 Fatty Acids: It’s a group of polyunsaturated fatty acids that are essential for certain vital functions and benefits. Alpha-linolenic acid (ALA) is essential for the eye, nerve and membrane development. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are important for the production of prostaglandins, a hormone-like substance, which usually help to regulate blood pressure, inflammation, neurological functions, hormones production etc. It alleviates rheumatoid arthritis, to prevent osteoporosis and reduces cancer risk.
Sources are fish and other seafood (fatty fish, such as salmon, mackerel, tuna, herring, and sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts), plant oils (such as flaxseed oil, soybean oil, and canola oil).
Vitamin D and Calcium: These are important for bone metabolism, and they support muscle strength and function. Vitamin D also helps in calcium absorption. Low levels of Vitamin D leads to a greater risk of heart attack, heart failure, stroke, diabetes, or high blood pressure. In pregnant women, low Vitamin D levels are linked to pre-eclampsia, gestational diabetes, and adverse pregnancy outcomes.
The ICMR-NIN recommends 600 international units of Vitamin D for adults. Sunlight is a natural source of Vitamin D, and good food sources include egg yolks, fish and liver, dairy products, fortified cereals. Always consult a doctor before adding any supplements to your diet.
As you grow old, your estrogen level declines, which in turn affects your bone-density adversely. Therefore, an increased calcium intake coupled with Vitamin D becomes essential at this juncture. Women need around 1000mg of calcium a day. Good sources of calcium include low fat dairy products such as milk and yogurt, dark green leafy vegetables such as spinach, fish, tofu, almonds, and foods fortified with calcium like orange juice and cereals.
Iron: When your body doesn’t have enough iron, your blood will lack adequate healthy red blood cells which carry oxygen to the body’s tissues. Some of the common symptoms of iron deficiency include tiredness, shortness of breath, noticeable heartbeats (heart palpitations) and pale skin. Women in their 30s fall into the category with the greatest risk of iron deficiency.
Rich sources of iron are dried fruit, nuts, iron-fortified bread and breakfast cereal, legumes (mixed beans, baked beans, lentils, chickpeas), dark leafy green vegetables (spinach, broccoli). For better iron absorption, it’s also important to include Vitamin C in your diet, which can be sourced from all kinds of citrus fruits, lemon, oranges, kiwi, grapefruit, bell peppers, strawberries, tomatoes, broccoli, etc.
Fibre, Vitamins and Antioxidants: They are very important for healthy metabolism, boosting immunity and repairing cellular damage. Good sources are wholegrain cereals oats, barley and rye, fruits such as berries, pears, melon, and oranges. Vegetables such as broccoli, carrots and sweetcorn, peas, beans, pulses, nuts, and seeds are also sources of fibre, vitamins and antioxidants.
The author is nutrition and dietetics expert at Artemis Hospital, Gurgaon.
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