Diet plan for 35 year old woman depends on her health and lifestyle. Anyone who eats right and exercises regularly can have a healthy diet. Planning on dieting for 35 year old woman can be daunting. That is why we’ve created an easy to follow diet plan for 35 year old woman. Filled with delicious recipes, shopping lists and exercises to get your started on your journey in no time at all!
What Is The Right Diet for 35+ Females? Let’s Know From Nutritionist
Upon reaching the age of 35, women should make necessary changes in their diet to stay preventive of age-related diseases. Here are tips.
Balanced eating pattern is the basis of health. Women should enjoy a wide variety of mines from all food groups, including fruits, veggies, grains, healthy fats, lean protein and low-fat dairy products. Besides, women also need tother essential nutrients during every stage of life. Be it a homemaker or a professional woman, a woman should always take care of her eating patterns, because at home or outside the world, a woman is always on duty and she needs to be healthy to avoid or prepare for future health issues, nutritious food should be chosen. Let’s know from Mr. Namit Tyagi, Nutritionist and Co-founder of Neuherbs India, what is the ideal diet for women aged above 35 years.
After reaching the age of 35, certain other problems such as post-pregnancy iron deficiency, calcium deficiency, folic acid deficiency, osteoporosis and muscle fatigue begin to occur. With the change in body after pregnancy, many more problems are faced such as
- Weight gain
- Fatigue Issues
- Low Bone Density Mass
- Hormonal changes
- Home and other responsibilities due to which less attention to your nutrition is paid
If seen, the nutritional demands of the body begin to increase in women as they age, but gradually as they grow, they need more nutrients to meet their physical and hormonal needs. Therefore, all of them need a healthy eating pattern to improve their health and manage health issues.
What to eat so that there is no lack of nutrients in the body?
Housewives or women who are not involved in heavy physical activity or are not exercising may need to focus on other essential nutrients rather than calories. This is because women already have more fat and have less muscle mass and require fewer calories than men. But if you are working or doing some heavy work or physical activity, then you should take care of your calorie needs because the calories you are consuming should be equal to or more than the calories you are burning. Along with this, you should also take care of other micronutrients to meet your body’s nutritional demand.
The option that works best for one woman may not be the best for another, but you must build your diet out of important nutritional requirements. Whether you are looking for metabolic boost, mood uplift, deal with stress or PMS, enjoy a healthy pregnancy or reduced menopause symptoms, these nutrition tips can help you stay healthy and vibrant in your changing life.
Eating nutrients rich foods will help provide you with the necessary nutrients nutrition in a busy life and keep you away from diseases, which include-
Iron– Iron is more needed during pregnancy and after menopause. Iron-rich foods include chicken, meat, fish, spinach, lentils, certain cereals and you should eat foods rich in vitamin C because it allows iron to get fully absorbed in the body.You can eat spinach, red meat, poultry, seafood, beans, dark green leafy vegetables.
Iodine– This mineral helps in growth and development especially cognitive growth. Because babies get iodine from their mothers, pregnant and lactating women need more iodine. During pregnancy and after breastfeeding and menopause, choose foods that have high iodine content that help in proper functioning of the thyroid gland. Properly cooked seafood, eggs, milk, and some grains are rich sources of iodine.
Protein– Protein is essential for muscle repair and reconstruction. Muscle weakness starts with increasing age. To avoid this, one can eat lean chicken, fish, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
Vitamin B12- Vitamin B12 is an essential vitamin for the production of healthy nerve tissue, brain function and red blood cells. Animal products like fish, meat, eggs, milk, and dairy products should be consumed as they help to cope with problems like anemia after the age of 35.
Calcium and Vitamin D- Calcium and vitamin D intake should be appropriate for healthy bones. Some calcium-rich foods include low-fat milk, yogurt and cheese, sardines – a fatty fish, homemade tofu (parmesan) and calcium-rich foods and beverages. Vitamin D is important for calcium metabolism. You can get it from direct sunlight and fat fish such as salmon, eggs and vitamin-D fortified foods and beverages such as milk and yogurt.
Folic acid– Folic acid plays an important role in women’s health after the age of 35+. Every woman needs to get folic acid every day to help her make new cells, whether she plans to become pregnant or not. Folic acid is very important because it may help prevent major birth risks.
Foods that naturally contain folates, such as oranges, leafy green vegetables, beans, and peas, help increase intake of this B vitamin. Apart from this, folic acid rich foods such as breakfast cereals, some rice and bread also help in fulfilling the requirements of folate in the body.
Omega-3 fatty acids– Eat seafood, nuts and seeds, flaxseeds, soybean oil, and canola oil, eggs, yogurt, juice, milk, or soy beverages. Or you can go for an omega-3 supplement because omega-3 is essential for heart, bone, and brain health that can help with the health of your heart, mind, eyes, bones, and skin in growing age. It is also necessary for pregnant women, as it helps reduce the risk of premature birth.
Fiber– To fulfill the lack of fiber and good digestion, eat fresh and colorful fruits and vegetables daily.
Increasing age means that your body needs more nutrition. You can take care of your body by taking care of your diet. The most important part is a disciplined eating schedule. 35+ is an age group where women should start making changes in their eating habits so that they can get more nutrition from the food they eat and lead healthy lives.
We hope that you will find these tips useful for making a healthy change in your life.
tabolism and also detoxifying your body.
NOTE: The following plan is for women with lower activity levels or sedentry lifestyles. This plan keeps the calorie intake between 750- 1000 Calories only. If activity levels are higher, calorie count needs to go up as well, to avoid lack of energy during the day.
The Two-week Weight Loss Plan For Women Over 30
Day 1 – Total Calories: 930
Breakfast: Oatmeal soy milk and honey – 330 Calories
Morning Snack: 1 apple – 80 Calories
Lunch: Brown rice and tomato soup – 370 Calories
Dinner: 1 cup of green vegetables – 150 calories
Additionally, you can begin your day with warm water with a tablespoon of apple cider vinegar. Apple cider vinegar is effective for weight loss and is best taken diluted in water, as soon as you wake up
Day 2 – Total Calories: 843
Breakfast: 2 hard-boiled eggs and 1 cup of veggies – 200 Calories
Morning Snack: A handful of almonds – 160 Calories
Lunch: Chicken breast and chicken soup- 338 Calories
Dinner: 1 glass of orange juice and 1 cup of fruit salad- 145 Calories
Day 3 – Total Calories: 947
Breakfast: Banana and apple smoothie – 246 Calories
Morning Snack: 1 cup of mixed fruit- 121 Calories
Lunch:Grilled Tofu or grilled chicken with green beans- 258 Calories
Evening Snack: Handful of nuts- 200 Calories
Dinner: Vegetable soup of your choice- 130 Calories
Day 4 – Total Calories: 830
Breakfast: Chicken & cheese sandwich- 330 Calories
Morning Snack: 1 cup of dahi – 120 Calories
Lunch: Chicken steak with vegetables -230 Calories
Dinner: Tomato soup- 150 Calories
Day 5 – Total Calories: 797
Breakfast: 1 glass of orange juice and 1 cup of fruit salad – 220 Calories
Morning Snack: 2 Carrots – 40 Calories
Lunch: Chicken soup and 1 cup of boiled vegetables -200 Calories
Evening Snack: Handful of Nuts- 200 Calories
Dinner: Tomato and cucumber salad- 137 Calories
Additionally, you can have two cups of green tea today. Green tea is full of antioxidants and works well to curb hunger.
Day 6 – Total Calories: 859
Breakfast: Oatmeal with soy milk and almonds- 300 Calories
Morning Snack:A protein bar(preferably homemade)- 226 Calories
Lunch: Chicken breast with broccoli -203 Calories
Dinner: Vegetable soup – 130 Calories
Day 7 – Total Calories: 790
Breakfast: 1 slice of brown bread toast with peanut butter/almond butter -280 Calories
Morning Snack: 1 grapefruit – 45 Calories (You can swap the grapefruit for an Apple if it is not available)
Lunch: Mushroom soup and boiled vegetables- 265 Calories
Dinner: Vegetable salad with tomatoes and green leafy vegetables -200 Calories
You can begin your day with methi/ fenugreek seeds in water. It helps to boost metabolism and promotes healthy bowel movement.
Day 8 – Total Calories: 967
Breakfast: Oatmeal with soy milk and raisins- 378 Calories
Morning Snack: Handful of almonds- 160 Calories
Lunch: Vegetable salad- 189 Calories
Dinner: Tuna salad- 240 Calories
Day 9 – Total Calories: 813
Breakfast: Apple Banana Yogurt Smoothie- 246 Calories
Morning Snack: 1 apple – 80 Calories
Lunch: Cabbage soup and lettuce salad- 210 Calories
Dinner: Baked chicken breasts with cauliflowers- 277 Calories
Day 10 – Total Calories: 827
Breakfast: 2 hard-boiled eggs and tomatoes – 175 Calories
Morning Snack: 1 glass of orange juice -112 Calories
Lunch: Grilled chicken with broccoli salad – 230 Calories
Evening Snack: Handful of almonds- 160 Calories
Dinner: Tomato soup- 150 Calories
Day 11 – Total Calories: 801
Breakfast: Fruit salad – 100 Calories
Morning Snack: A protein bar(preferably homemade) – 226 Calories
Lunch: Chicken steak with vegetables- 230 Calories
Evening Snack: 2 Carrots – 40 Calories
Dinner: Chicken soup/ Lentil soup – 175 Calories
You can begin your day with 1 squeezed lemon in 1 glass of water with a spoonful of honey. Loaded with Vitamin C and antibacterial properties from honey, this drink acts as a great detox and aids weight loss.
Day 12 – Total Calories: 880
Breakfast: 3 hard-boiled eggs and a veggie salad -340 Calories
Morning Snack: 2 carrots- 40 Calories
Lunch: Prawn broth/ vegetable soup – 200 Calories approximately
Evening Snack: Handful of almonds- 160 Calories
Dinner: Carrot soup- 140 Calories
Day 13 – Total Calories: 758
Breakfast: Oatmeal with sliced bananas and honey- 245 Calories
Morning Snack: 1 cup of watermelon- 50 Calories
Lunch: Brown rice with vegetables- 220 Calories
Evening Snack: 2 carrots- 40 Calories
Dinner: Grilled cauliflower, sprouts, and broccoli- 203 Calories
You can have any of the above mentioned drinks through today. Lemon water or green tea can be had thrice in between meals throughout the day to curb any cravings and to detox the body.
Day 14 – Total Calories: 817
Breakfast: Two sliced toasts with chicken & cheese – 420 Calories
Morning Snack: 1 orange- 47 Calories
Lunch: Grilled tofu/ paneer and vegetable soup- 280 Calories
Dinner: 1 cup of vegetable salad without dressing- 70 Calories
Follow this correctly for 14 days and you will definitely notice a difference in your body. Coupled enough hydration and good sleep every night and you will feel more energetic for sure!
This plan is a Very Low Calorie Diet Plan (VLCD) which essentially means that you are reducing your calorie intake but keeping your nourishment needs met. You can ease your body into the plan by reducing your calorie intake a week before you begin. This plan works best for women over 30 that cannot make it to the gym or for regular excercise sessions.
FOODS TO AVOID
1. CURED MEATS
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Hot dogs, sausage, and bacon are high in fat, sodium, and cancer-causing additives. They’re also highly processed and offer little nutrition.
2. FROZEN MEALS
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They’re low in vegetables and protein and high in sodium and saturated fat. If you can’t live without the convenience, these brands offer choices with more vegetables: Stouffer’s Fit Kitchen, EatingWell, or Amy’s. Eat frozen meals as infrequently as possible, and pick those that have less than 30% of the total calories from fat.
3. PROTEIN BARS
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Protein bars are heavily processed and high in added sugar. Many also contain soy protein isolates, which are known to be sprayed with pesticides.
4. VEGGIE CHIPS AND BAGGED POPCORN
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Many of these get 50% or more of their calories from fat.
5. BEVERAGES FROM COMMERCIAL SMOOTHIE AND JUICE SHOPS
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They can be high in sugar and calories. Blend your own smoothie at home with frozen fruit, leafy greens such as raw spinach or kale, greek yogurt, and unsweetened almond milk.