Best Food For Working Women's


It’s important for women of all ages to eat foods that contribute to strong, healthy bones, as women have a higher risk of osteoporosis than men. A healthy diet gives you energy, supports your mood, maintains your weight, and keeps you looking your best. Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. Healthy fats boost your brainpower and mood. Fats are essential to healthy brain function. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Best Foods For Mom's and Working women's

(1). Egg yolks 

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer and antioxidants that may help prevent muscular degeneration and cataracts. Research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.

(2). Daily Calcium
Daily Calcium Requirements For healthy teeth and muscles, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and prevents osteoporosis, a bone disease in which the bones become weak and break easily. Some calcium-rich foods include low-fat or fat-free milk, yogurt, and cheese, sardines and calcium-fortified foods like juices and cereals.

(3). Soy products
soy products are high in phytoestrogens. Some studies suggest that soy may help manage menopausal symptoms. Try natural soy sources such as soy milk, tofu, and soy nuts.

(4). Lean beef
lean beef is one of the best-absorbed sources of iron there is. Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources.

(5). tree nuts daily
Eating 1 ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. An ounce of almonds has as many heart-healthy poly phenol as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads,milk, stir-fries, or yogurt. 

(6). Magnesium
magnesium is important for the relaxing and contracting of muscles. It also helps maintain muscle tone and bone density, which in turn can help prevent back problems. Further, it assists in the body's use of protein. Magnesium is found in whole grains and whole-grain breads, beans, seeds, nuts, potatoes, avocados, bananas, kiwi fruit, shrimp, and green leafy vegetables such as spinach, kale and broccoli.

(7). Apple
apple also is good for your healthiest body. One of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

(8). iron
Make sure you get iron enough . Many women don’t get enough iron in their diet. Iron is needed for cells to remain healthy as it helps them receive oxygen and get rid of carbon dioxide. It also aids in the production of hemoglobin,  an important element of healthy muscles that are needed to support the spine. Iron is found in meat products such as liver, pork, fish, shellfish, red meat and poultry; lentils, beans, soy, eggs, grains, and green leafy vegetables such as spinach, kale and broccoli.