Diet for women of 30

In this decade, the life of the women is very active. They work, they study (or both things) and some are mothers or they plan to be it. You are important that if they want to lose weight, have present that you/they exist necessities that should be considered to lose weight without to lose health neither to generate problems in later stages as the pregnancy, the nursing and then the menopause.

You are a group of alcoholatura foods that we call protective that should waste away to newspaper. They are the following ones:

- Vegetables of green sheets and yellow vegetables, because they provide fiber and carotenes (spinaches, carrot, zapallo, etc.).

- Citric fruits and tomato, since they contribute vitamin C and they can be consumed raw, adding fiber to the daily power supply. The vitamin C has an anti-oxidant feature that prevent the premature ageing.

- Milk and cheese. These contribute calcium, proteins of biologic high value, match and vitamin B2. You are recommended to consume the meager ones, to diminish the intake of saturated fats and cholesterol.

- Red flesh, birds, sin, eggs and vegetables. They contribute proteins of biologic high value, iron (that you prevent the anaemia and you reinforce the defenses) and vitamins of the complex B. Of this group, the red flesh should waste away rasher to diminish the contribution of saturated fats and cholesterol. On the other hand, the sea (mainly the blues) fishes, contribute fat of good quality that have an effect cardioprotector and, in the pregnant ones, they are main for the normal development of the uterus, the placenta, the mammary glands and the future baby's mental health.

- Oil, since they give calories and vitamin E. The vegetable fats should be preferred that don't contribute cholesterol neither saturated fats: oil mainly of olive, dry fruits, avocado, coconut. The vitamin E, has anti-oxidant feature, because you prevent the premature wear of the cells.

You are also important that in this stage they cover the recommendations of some vitamins and minerals:

Calcium: as the women they have bigger predisposition to suffer osteoporosis, this is the moment to prevent it through the calcium of the foods. We find it for example in the cheese meager type cuartirolo, in a glass of milk or yogurt fortified with calcium. A gram should only be given per day.

Iron: the women in fertile age should consume a portion of some flesh type at least to prevent the anaemia; you are important that you accompany of some citric fruit, because the ascorbic acid contributes (vitamin C) to fix the iron in the foods. The energy with more iron content is the bovine flesh, because the fruits and vegetables make it in small and variable quantity.

Folic acid: the recommendation is that all the women in fertile age 400 Mg consummates. of folic acid, since it intervenes in the formation of the red globules, preventing the anaemia. Also, you are indispensable if a pregnancy is programmed, because you prevent any type of damage or fetal malformation. The folic acid is not stored in the organism, but it can be contributed by means of the brewer's yeast, nuts, fruits, cereals suplementados or integral and the vegetables.