Best Diet Plan For Woman


This article will help you to find about Best Diet Plan For Woman. As for you, always eat in moderation and exercise often to achieve your weight goals. Yet another reason, it helps prevent heart related diseases and ailments. Eat less but healthier by loading your plate with lots of greens and beans, then appetize with some fruits such as apple or a banana. Just make sure that you eat at least five servings of fruits or vegetables every day.

What is the best diet for women?

People need a balanced diet for health and well-being regardless of their gender. Even though no particular diet is best for women, there are specific areas to consider when it comes to supporting women’s health.

a person cooking a healthful stir fry

This article explains what a healthful diet is and what it should include. It also looks at different diets that are suitable for women and the scientific evidence behind them.

What is a healthful diet?

The Dietary Guidelines for Americans 2015–2020Trusted Source recommend that people eat healthful, nutritious foods that are not calorie dense, such as vegetables and whole fruits.

Healthful eating patterns tend to include nutrient dense forms of:

  • a variety of vegetables in different colors
  • legumes, such as beans and peas
  • fruits (mostly whole fruits)
  • protein foods, such as lean meats and poultry, fish and seafood, soy products, and nuts and seeds
  • grains (at least half of which are whole grains)
  • unsweetened dairy products, such as milk, yogurt, and cheese
  • healthful fats, such as olive oil, olives, avocados, and oily fish

The same guidelines also recommend that people limit or avoid certain foods, as follows:

  • Limit calories from added sugars to 10% of total daily calories. Processed foods, sweet treats, and sugary drinks all contain added sugars.
  • Limit saturated fats to less than 10% of total daily calories. Foods high in saturated fats include butter, cheese, and meat that is not lean.
  • Avoid trans fats. Processed foods such as desserts, frozen pizzas, and coffee creamer can contain trans fats.
  • Limit sodium to fewer than 2,300 milligrams (mg) daily (for adults).
  • Limit alcohol to no more than one drink daily for women and no more than two drinks daily for men.

Some diets can help people make more healthful food choices. Also, some specific diets can support health conditions or reduce the risk of chronic diseases.

The following diets all have a plant-based focus and include fish. The sections below will discuss each diet and what the evidence says about supporting women’s health.

The Mediterranean diet

According to some expertsTrusted Source, the Mediterranean diet is beneficial for weight loss, heart health, and preventing diabetes. ResearchTrusted Source also indicates that the diet may help prevent Alzheimer’s disease.

Women may have more health problems during perimenopause and postmenopause if they have overweight or obesity, according to one 2015 studyTrusted Source.

The study suggests that Spanish women who adhered to the Mediterranean diet were less overweight and that the diet may improve quality of life during menopause.

A Mediterranean diet emphasizes vegetables and fruits, olive oil, nuts, and legumes.

Oily fish is an important part of the diet, as are unrefined grains. Also, some people drink wine as part of the diet.

Foods that people should limit when following a Mediterranean diet include meat and dairy. People should also avoid processed foods and eat as naturally as possible.

According to some researchTrusted Source, eating a diet that restricts sugar, fat, and salt may also help with the symptoms of premenstrual syndrome.

The DASH diet

According to several studiesTrusted Source, the Dietary Approaches to Stop Hypertension (DASH) diet can lower blood pressure and may help people lose weight. Rates of high blood pressure, or hypertension, can increase in women after menopause.

One 2017 studyTrusted Source indicates that women aged 70 years and over maintain better cognitive function when they adhere to a long-term DASH diet.

A 2017 Cochrane reviewTrusted Source suggests that the DASH diet may also reduce cesarean section incidence in women with gestational diabetes.

Women aged 19–50 years who are moderately active need 2,000–2,200Trusted Source calories per day. According to the National Heart, Lung, and Blood InstituteTrusted Source, based on a 2,000-calorie per day diet, the DASH diet has the following goals for daily and weekly servings of food groups:

  • 6–8 daily servings of grains
    • One serving is one slice of bread or half a cup of cooked rice.
  • a maximum of 6 daily servings of lean meats or poultry, eggs, and fish
    • One serving is 1 ounce (oz) of cooked meat, fish, or poultry or one egg.
  • 4–5 daily servings of vegetables
    • One serving is a cup of leafy vegetables or half a cup of raw or cooked vegetables.
  • 4–5 daily servings of fruit
    • One serving is a medium piece of fruit or half a cup of frozen or canned fruit.
  • 2–3 daily servings of low fat or fat-free dairy products
    • One serving is one cup of milk or 1.5 oz of cheese.
  • 2–3 daily servings of fats and oils
    • One serving is a teaspoon of margarine or vegetable oil.
  • 4–5 weekly servings of nuts, seeds, beans, and peas
    • One serving is a third of a cup of nuts or half a cup of cooked beans or peas.
  • 2,300 mg of sodium daily (or 1,500 mg to lower blood pressure further)
  • five or fewer sweet treats weekly

Women may wish to work out their calorie needs and decide whether or not they want to lose weight. They can then adjust the number of servings accordingly.

The MIND diet

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines the Mediterranean and DASH diets.

Adopting the MIND diet may help women as they age, as some studiesTrusted Source suggest that it is associated with reduced cognitive decline and a lower risk of Alzheimer’s disease. The same benefits could also apply to men.

A 2020 study of Iranian women suggests that the participants had a 50% lower risk of breast cancer when they adhered to the MIND diet.

Migraine is more commonTrusted Source in men than women, and one 2020 studyTrusted Source suggests that participants following the MIND diet had less frequent, less severe, and shorter migraine headaches.

The MIND diet emphasizes natural, plant-based foods, much like the DASH and Mediterranean diets. It specifically encourages people to increase their berry and green leafy vegetable intake.

The diet also limits animal-based and high saturated fat foods, especially butter, which people should limit to a tablespoon per day.

According to an article in the Journal of the Academy of Nutrition and Dietetics, other guidelines for the MIND diet include:

  • eating at least 3 servings of whole grains, a salad, and one other vegetable each day
  • drinking a glass of wine each day
  • snacking on nuts most days
  • eating beans every other day

The flexitarian diet

A flexitarian diet is a semi-vegetarian diet, in which someone occasionally eats meat or fish.

According to one 2016 reviewTrusted Source, flexitarian diets are more popular with women than men. The review suggests that the diet has benefits for:

  • body weight
  • blood pressure
  • diabetes risk
  • inflammatory bowel conditions

People who follow a flexitarian diet base their meals around plant foods but occasionally include animal foods, such as eggs, meat, or fish.

Someone who eats a plant-based diet should ensure that they get essential nutrients, such as vitamin B12. They may need to take a supplement for this purpose.


There is no particular diet that is best for women. A healthful diet benefits people of all genders and can help preventTrusted Source chronic conditions.

The Mediterranean, DASH, and MIND diets all have a plant-based focus and limit foods such as saturated fats, sugars, and processed foods.

Healthful diets such as these have benefits including a reduced risk of breast cancer, fewer migraine headachesTrusted Source, and fewer problems associated with obesity at menopauseTrusted Source.

Women can also improve their health by getting regular daily exercise, getting adequate sleep, and determining the best stress relief strategies for them.

Best Diets For Women That Go Beyond Weight Loss

Whether you’re reevaluating your eating habits as part of a New Year’s resolution or you’ve been dealing with some health issues that have caused you to take a second look at your diet, it’s never a bad time to be more thoughtful about the fuel you’re putting in your body. Dieting is often associated with weight loss, and though it can be great for that purpose, there are diet plans for women that have benefits beyond a lower number on the scale. So if you’re looking at trying one of the best diets for women, it’s worth considering what your nutritional goals are beyond weight loss. “Good nutrition starts with providing your body with the nutrients it needs, rather than starting with weight loss,” Laura Prince-Feldman, MS, RD, CDN, CDE and professor of nutrition at LIU Post, tells Woman’s Day. In fact, the singular focus on weight loss can be counterproductive

“For so long, weight loss was associated with eating high carbohydrate diet plans that led to high consumption of poor quality carbohydrates that had zero nutritional value. The message of good nutrition got muddied into people eating tons of carbohydrates in the pursuit of low-fat diets, which in turn contributed to the obesity epidemic,” Ginger Schirmer, PhD, RD, tells Woman’s Day. To help you find the benefits including weight loss and beyond, Schirmer, Prince-Feldman, and Georgie Fear, RD, CSSD laid out the best diet plans for women that focus on nutritional balance, improved health, and physical and mental well-being.




“Eating a low carb diet can help improve glucose levels in individuals who are prediabetic or diabetic,” Schirmer says. The Keto diet is an extreme example of eating low carb, as it involves consuming only 50g of carbs or less per day. But Schirmer says that eating like this can be difficult to maintain, and suggests maintaining a minimum of 120 to 130g/day to get the benefits of a low carb diet and sustain it for longer periods of time.




Feldman recommends using herbs and spices to give food flavor, rather than butter, salt, or high fat marinades. Not only are they healthier, but they also have nutritional benefits. “Certain spices and herbs, like turmeric and ginger, can help fight inflammation,” she says. “Spices like cinnamon can help satisfy a sweet tooth, but unlike more sugary options, they won’t raise your blood sugar.” Other healthy spices options include garlic, cayenne pepper, and oregano.




“Studies show that protein has the best ability to provide a sense of satiety,” Schirmer says. Try adding good proteins like eggs, chicken breast, or fish to your diet. Fear recommends having fish, a great source of protein, at least twice a week because it’s also high in omega-3 fatty acids, which have tons of health benefits.

Eating enough protein, however, doesn’t mean strictly eating more meat or dairy. Many plant-based foods, like legumes and vegetables, can also help up your protein intake. You should also aim for eating proteins that are high in nutrients and low in both processed carbs and saturated fats.




“Fiber is filling, and helps to lower LDL cholesterol, which can prevent your blood sugar from rising quickly,” Feldman says. “From a GI perspective, it can also help keep your bowel movements regular.”

Try taking a dish, such as pasta salad, and reducing the caloric density of the food by including high fiber foods. For example, you could replace some of the pasta in the bowl with veggies, which will help increase your satiety and keep your blood sugar levels regulated.




“Healthy fats assist with long-term weight management by helping the body feel full,” Schirmer says. Unlike trans fats, which have no health benefits, healthy fats have been linked to lower rates of heart disease and stroke, lower inflammation, and raised HDL levels. Diets rich in omega-3 fatty acids have been shown to help aid in the reduction of inflammation and joint pain. There are two categories of healthy fats: polyunsaturated fats and monounsaturated fats. Schirmer suggests trying avocado oil, olive oil, or limited use of MCT oil.




And more if you’re hungry.

“Don’t let yourself get too hungry; otherwise you may end up eating more than you need,” Feldman says. “If you feel yourself getting hungry, don’t try to deny it. If you’re not eating enough calories, you could slow down your basal metabolic rate, forcing your body to go into conservation mode.”

She notes that the body’s ability to slow its metabolism was an evolutionary advantage: In prehistoric times when food wasn’t as readily available, there was a benefit to having your metabolism slow down, so you could last longer without food. Now, however, a slower metabolism is not an advantage for most of us. Eat frequently and keep your metabolism in tip-top shape.




Using an app to track what you’re eating can be a great way to make you more conscious of what you’re putting in your body. An app can alert you to whether you’re over- or under-eating, and can serve as a behavioral tool to help you change your diet appropriately.

But it’s not necessary to get caught up on calories, Fear says. “Calorie counting backfires for a lot of people,” she says. “Not to mention, it’s a ton of work.” Instead, she suggests finding an app or physical journal where you can keep more of a food diary, that tracks more skills-based eating habits such as noticing when you’re hungry, noticing when you’re full, and making sure you’re getting specific nutrients that you’re wanting more of.




“I think it’s important to consider your personality and what you like because some diet changes are going to be better suited for certain people than for others,” Fear says. “If you’re somebody that really enjoys a lot of carbs and fruit, then going on a low carb diet could be a really abrupt change that could lead you missing out on a lot of your favorite foods.”

Feldman agreed, adding, “If you hate what you’re eating, you may end up overeating because you aren’t satisfied. For example, if you want chocolate peanut-butter ice cream but you eat a low sugar version that doesn’t taste as good as you had hoped, you won’t feel satiated, and you might eat more than you intended to. It’s important that your food satisfies you.”

She notes that occasional indulgences can be good for you, and help you avoid feeling deprived or burnt out from eating healthy all the time. Eating a balanced diet can help you feel good both mentally and physically, and allow you to stick with healthy eating habits for years to come.

Healthy Eating and Diet Tips for Women

Women have unique nutritional needs. By eating well at every stage of life, you can control cravings, manage your weight, boost your energy, and look and feel your best.

Young woman holding a large soup bowl, taking a spoonful towards her mouth, smiling

Women and healthy eating 

Trying to balance the demands of family and work or school—and also cope with media pressure to look and eat a certain way—can make it difficult for any woman to maintain a healthy diet. But the right food can not only improve your mood, boost your energy, and help you maintain a healthy weight, it can also support you through the different stages in a woman’s life.

As women, many of us are frequently prone to neglecting our own dietary needs. You may feel that you’re too busy to eat well or used to putting the needs of your family before your own. Or perhaps you’re trying to stick to an extreme diet that leaves you short on vital nutrients and feeling cranky, hungry, and low on energy.

Women’s specific needs are often neglected by dietary research, too. Nutritional studies tend to rely on male subjects whose hormone levels are more stable and predictable, thus sometimes making the results irrelevant or even misleading to women’s needs. All this can add up to serious shortfalls in your daily nutrition.

While what works best for one woman may not always be the best choice for another, the important thing is to build your diet around your vital nutritional needs. Whether you’re looking to improve your energy and mood, combat stress or PMS, boost fertility, enjoy a healthy pregnancy, or ease the symptoms of menopause, these nutrition tips can help you to stay healthy, active, and vibrant throughout your ever-changing life.

How women’s nutritional needs differ from men’s

As children, boys’ and girls’ dietary needs are largely similar. But when puberty begins, women start to develop unique nutritional requirements. And as we age and our bodies go through more physical and hormonal changes, our nutritional needs continue to evolve, making it important that our diets evolve to meet these changing needs.

While women tend to need fewer calories than men, our requirements for certain vitamins and minerals are much higher. Hormonal changes associated with menstruation, child-bearing, and menopause mean that women have a higher risk of anemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).

Why supplements aren’t enough

In the past, women have often tried to make up deficits in their diet through the use of vitamins and supplements. However, while supplements can be a useful safeguard against occasional nutrient shortfalls, they can’t compensate for an unbalanced or unhealthy diet.

To ensure you get all the nutrients you need from the food you eat, try to aim for a diet rich in fruit, vegetables, quality protein, healthy fats, and low in processed, fried, and sugary foods.

Calcium for strong bones throughout life

Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart’s rhythm, and ensure your nervous system functions properly. Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health.

How much calcium, magnesium, and vitamin D do you need?

Calcium: For adult women aged 19-50, the U.S. Department of Agriculture (USDA) recommended daily allowance is 1,000 mg/day. For women over 50, the recommended daily allowance is 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash. Your body cannot take in more than 500 mg at any one time and there’s no benefit to exceeding the recommended daily amount.

Magnesium: Magnesium increases calcium absorption from the blood into the bone. In fact, your body can’t utilize calcium without it. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day. Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.

Vitamin D: Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU (international units) daily. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs.

Should you avoid dairy because of its saturated fat content?

Some of the best sources of calcium are dairy products. However, dairy products such as whole milk, cheese, and yogurt also tend to contain high levels of saturated fat. The USDA recommends limiting your saturated fat intake to no more than 10% of your daily calories, meaning you can enjoy whole milk dairy in moderation and opt for no- or low-fat dairy products when possible. Just be aware that reduced fat dairy products often contain lots of added sugar, which can have negative effects on both your health and waistline.

The importance of exercise for bone health

In addition to diet, exercise and other lifestyle factors can also play an important role in bone health. Smoking and drinking too much alcohol can increase your chances of developing osteoporosis, while weight-bearing exercise (such as walking, dancing, yoga, or lifting weights) can lower your risk.

Strength or resistance training—using machines, free weights, elastic bands, or your own body weight—can be especially effective in helping to prevent loss of bone mass as you age.

Iron: why you may not be getting enough

Iron helps to create the hemoglobin that carries oxygen in your blood. It’s also important to maintaining healthy skin, hair, and nails. Due to the amount of blood lost during menstruation, women of childbearing age need more than twice the amount of iron that men do—even more during pregnancy and breastfeeding. However, many of us aren’t getting nearly enough iron in our diets, making iron deficiency anemia the most common deficiency in women.

Anemia can deplete your energy, leaving you feeling weak, exhausted, and out of breath after even minimal physical activity. Iron deficiency can also impact your mood, causing depression-like symptoms such as irritability and difficulty concentrating. While a simple blood test can tell your doctor if you have an iron deficiency, if you’re feeling tired and cranky all the time, it’s a good idea to examine the amount of iron in your diet.

How much iron do you need?

For adolescent women aged 14-18, the U.S. Food and Nutrition Board (FNB) recommended daily amount is 15 mg (27 mg if pregnant, 10 mg if lactating). For adult women aged 19-50, the FNB recommends 18 mg/day (27 mg if pregnant, 9 mg if lactating). For women 51+ years old, the recommended daily amount is 8 mg.

Part of the reason why so many women fail to get the amount of iron they need is because one of the best sources of iron is red meat (especially liver) which also contains high levels of saturated fat. While leafy green vegetables and beans are also good sources of iron—and don’t contain high levels of saturated fat—the iron from plant foods is different to the iron from animal sources, and not absorbed as well by the body. Other foods rich in iron include poultry, seafood, dried fruit such as raisins and apricots, and iron-fortified cereals, breads, and pastas.

Good sources of iron
FoodMilligrams (mg) per serving
Breakfast cereals, fortified with 100% iron, 1 serving18
Chocolate, dark, 45%-69% cacao solids, 3 ounces7
Oysters, eastern, cooked with moist heat, 3 ounces8
Sardines, with bone, 3 ounces2
Tuna, light, canned in water, 3 ounces1
Beef liver, pan fried, 3 ounces5
Beef, braised bottom round, 3 ounces2
Chicken, roasted, meat and skin, 3 ounces1
Turkey, roasted, breast meat and skin, 3 ounces1
White beans, canned, 1 cup8
Lentils, boiled and drained, 1/2 cup3
Kidney beans, canned, 1/2 cup2
Chickpeas, boiled and drained, 1/2 cup2
Spinach, boiled and drained, 1/2 cup3
Tomatoes, canned, stewed, 1/2 cup2
Broccoli, boiled and drained, 1/2 cup1
Green peas, boiled, 1/2 cup1
Raisins, seedless, 1/4 cup1
Tofu, firm, 1/2 cup3
Potato, medium, baked, including skin2
Cashew nuts, oil roasted, 1 ounce (18 nuts)2
Bread, whole wheat, 1 slice1
Egg, large, hard boiled1
Source: National Institutes of Health

The importance of folate (vitamin B9) for women of child-bearing age

Folate or vitamin B9 (also known as folic acid when used in fortified foods or taken as a supplement) is another nutrient that many women don’t get enough of in their diets. Folate can greatly reduce the chance of neurological birth defects when taken before conception and during the first few weeks of pregnancy. Folate can also lower a woman’s risk for heart disease and certain types of cancer, so even if you’re not planning on getting pregnant (and many pregnancies are unplanned), it’s an essential nutrient for every woman of childbearing age. In later life, folate can help your body manufacture estrogen during menopause.

Not getting enough folate in your diet can also impact your mood, leaving you feeling irritable and fatigued, affecting your concentration, and making you more susceptible to depression and headaches.

Diet tips to boost fertility

If you are planning a pregnancy, as well as getting sufficient folate in your diet, consider:

  • Avoiding alcohol, caffeine, and nicotine, as they are known to decrease fertility.
  • Eating organic foods and grass-fed or free-range meat and eggs, in order to limit pollutants and pesticides that may interfere with fertility.
  • Taking a prenatal supplement. The most important supplements for fertility are folic acid, zinc, selenium, omega-3 fatty acids, vitamin E, and vitamin C.
  • Not overlooking your partner’s diet. About 40 percent of fertility problems are on the male’s side, so encourage your partner to add supplements such as zinc, vitamin C, calcium, and vitamin D.

How much folate do you need?

The U.S. Food and Drug Administration (FDA) recommends that all women and teen girls who could become pregnant consume 400 mcg (micrograms) of folate or folic acid daily. Women who are pregnant should take 600 mcg, and those breastfeeding 500 mcg

Good sources include leafy green vegetables, fruit and fruit juice, nuts, beans and peas. Folic acid is also added to enrich many grain-based products such as cereals, bread, and pasta.

Good food sources of folate and folic acid
FoodMicrograms (mcg) per serving
Beef liver, braised, 3 ounces215
Ground beef, 85% lean, cooked, 3 ounces7
Chicken breast, roasted, 1/2 breast3
Spinach, boiled, 1/2 cup131
Asparagus, boiled, 4 spears89
Brussels sprouts, frozen, boiled, 1/2 cup78
Lettuce, romaine, shredded, 1 cup64
Broccoli, chopped, frozen, cooked, 1/2 cup52
Mustard greens, chopped, frozen, boiled, 1/2 cup52
Black-eyed peas (cowpeas), boiled, 1/2 cup105
Green peas, frozen, boiled, 1/2 cup47
Kidney beans, canned, 1/2 cup46
Breakfast cereals, fortified with 25% of the DV100
Spaghetti, cooked, enriched, 1/2 cup83
Bread, white, 1 slice43
Yeast, baker’s, 1/4 teaspoon23
Tomato juice, canned, 3/4 cup36
Orange juice, 3/4 cup35
Orange, fresh, 1 small23
Papaya, raw, cubed, 1/2 cup27
Banana, 1 medium24
Crab, Dungeness, 3 ounces36
Fish, halibut, cooked, 3 ounces12
Egg, whole, hard-boiled, 1 large22
Milk, 1% fat, 1 cup12
Source: National Institutes of Health

Diet tips to ease the symptoms of PMS

Experiencing bloating, cramping, and fatigue during the week or so before your period is often due to fluctuating hormones. Your diet can play an important role in alleviating these and other symptoms of PMS.

Eat foods high in iron and zinc. Some women find that foods such as red meat, liver, eggs, leafy green veggies, and dried fruit can help ease the symptoms of PMS.

Boost your calcium intake. Several studies have highlighted the role calcium-rich foods—such as milk, yoghurt, cheese, and leafy green vegetables—play in relieving PMS symptoms.

Avoid trans fats, deep fried foods, and sugar. All are inflammatory, which can trigger PMS symptoms.

Battle bloat by cutting out salt. If you tend to retain water and experience bloating, avoiding salty snacks, frozen dinners, and processed foods can make a big difference.

Watch out for food sensitivities. PMS is a common symptom of food sensitivities. Common culprits include dairy and wheat. Try cutting out the suspected food and see if it makes a difference in your symptoms.

Cut out caffeine and alcohol. Both worsen PMS symptoms, so avoid them during this time in your cycle.

Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps. But, again, supplements are not a substitute for a healthy, balanced diet. It’s always better to get the vitamins and nutrients your body needs from the food you eat.

Add essential fatty acids to ease cramps. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or flaxseed eases your PMS symptoms.

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