Following a diet plan is important for all adults, but it becomes even more critical as you age. Choosing the right meals to help you lose weight, increase healthy muscle mass, reduce high blood pressure, and more is crucial.
At Top Nutrition Coaching, we’ll match you with a Registered Dietitian who specializes in helping women follow the best diet for them.
Vegetables
When it comes to best diet plan for women, most nutritionists agree that vegetables are a must. They’re full of fiber, low in calories and loaded with vitamins, minerals and nutrients. They are a very versatile food and can be added to many different meals. Vegetables are also an excellent source of protein, which is helpful for vegetarians and those following medical diets that restrict meat intake.
There is strong evidence that a diet high in vegetables can help prevent chronic diseases and maintain a healthy weight. The CDC recommends eating four servings of vegetables each day to reduce your risk of developing heart disease, diabetes and high blood pressure.
A high-vegetable diet is particularly beneficial for women over 40, as it can aid in weight loss, prevent chronic diseases and promote overall health. Try replacing packaged and processed foods with more fruits, vegetables, whole grains and protein-rich legumes like black beans, lentils, peas and chia seeds.
Several studies have examined the relationship between vegetable consumption and weight-related outcomes using prospective cohort studies. These studies used validated food frequency questionnaires or short dietary surveys to measure vegetable intake and measured anthropometric outcomes at multiple time points over the course of several years. These studies found that higher vegetable intake was associated with lower body weight and a healthier weight status, independent of energy intake and other dietary factors.
Protein
Protein is key to keeping your appetite in check. Ideally, women should get between 1.2 and 2.0 grams of protein per kilogram of body weight each day. Choose lean proteins like chicken breast, fish, and pork when possible, as they tend to contain less unhealthy fat than red meat. Be sure to remove the skin from poultry, as this is often a source of saturated fat.
Leading protein and amino acid requirements researcher Don Layman told mindbodygreen that, from a metabolic standpoint, getting about 100 grams of protein daily is a great goal for most people. He also notes that protein has been shown to impact hormones that influence hunger, so it may be helpful in lowering your appetite and helping you feel full.
While much of the research on protein needs is conducted on men, early studies on women are showing that they may need more protein than previously thought. For instance, it appears that women’s protein needs change across their menstrual cycle and during perimenopause or menopause.4 However, more research is needed on this phenomenon.
Healthy Fats
Fats are an important part of a healthy diet. They provide satiety, slow down digestion of carbohydrates and add flavor to foods. Healthful fats – those that are unsaturated, monounsaturated or polyunsaturated – also help with hormone function and absorption of certain vitamins. They are found in a variety of whole foods including avocado, olive oil, nuts and fatty fish.
However, all fats are not created equal. "Bad" fats — artificial trans fats and saturated fats — are guilty of all the unhealthy things that all fats have been accused of, like weight gain, clogged arteries and an increased risk of heart disease. But, if you can avoid these kinds of fats, and include healthy fats in your diet, they can improve how well you think, boost energy and trim your waistline.
When planning meals, focus on incorporating lean proteins, vegetables, fruits, whole grains and low-fat dairy products. Try to avoid added sugars and refined flour, which are high in calories and can disrupt blood glucose levels. When cooking meat, choose options such as grilled or broiled to reduce the amount of added fat. When possible, avoid frying, as this can increase the calories and fat content of a meal. Aim to consume adequate amounts of fluids as well, which can vary based on age, sex, activity level and medical conditions.
Low-Calorie Meals
Whether you're trying to lose weight or address health issues like high blood pressure and diabetes, finding a plan that delivers the right balance of nutrients is key. A diet that cuts out entire foods groups or severely limits calories can cause nutritional deficiencies.
Fortunately, a variety of low-calorie meal plans are available that can help you create balanced meals. A few of these diets include the Volumetrics Diet, which encourages you to fill up on foods that are low in calories, such as non-starchy vegetables, fruits and broth-based soups. It also includes foods that are moderately energy-dense, such as lean proteins and whole grains. This diet is low in saturated fat and encourages you to eat healthy amounts of unsaturated fats.
Another option is Weight loss Watchers, which has three different programs, based on the level of support you'd like. There's the online plan, the meetings plan that invites you to weekly weigh-ins and meetings, and a coaching plan, which provides one-on-one coaching.
Conclusion
If you're ready to start a new diet, talk to your doctor or a registered dietitian nutritionist to make sure it's the best fit for you. For those who'd rather leave the work to professionals, there are many diet services that can deliver prepared meals to your door. These meal delivery services can provide you with a well-rounded diet plan and can match you with a dietitian, as well.
