The Relationship Between Nutrition and Mental Health for Women
Good nutrition isn’t just important for physical health – it also plays a key role in mental health. Eating a diet rich in whole foods like fruits, vegetables, whole grains, and lean proteins can help improve mood, reduce stress and anxiety, and boost overall wellbeing. By making healthy eating a priority, you can support your mental health as well as your physical health.
The Benefits of Proper Nutrition for Women’s Health and Fitness
Eating a healthy, balanced diet is crucial for women’s health and fitness. Proper nutrition provides your body with the essential nutrients it needs to function at its best, and can help you maintain a healthy weight, improve your energy levels, and reduce your risk of chronic diseases. By fueling your body with the right foods, you can feel your best and perform at your highest level.
Go Nutty With Snacks
Are you looking for a quick protein snack to nibble on? You can’t go wrong with nuts. Almonds, cashews, pecans, pine nuts, walnuts and peanuts are all great choices—of course, you need to eat these in moderation. I always say toss in a handful of nuts, and really that’s all you need. Balance them with a little fruit and maybe a slice of cheese and you have a great little meal that will satisfy your hunger and give you the energy you need.
• Almonds are high in fiber and rich in vitamin E, a powerful antioxidant. Sliced or whole almonds help to lower blood sugar and assist in weight management. Recent studies have shown almonds raise the levels of good bacteria in the gut that boosts the body’s immune system.
• Cashews can make you smarter. Cashews are rich in magnesium, which helps improve memory function. These nuts also contain high amounts of zinc and iron essential to the body’s immune system. Eating cashews can also improve eyesight.
• Pecans are high in oleic acid, antioxidants, dietary fiber, vitamins and minerals. They are great crushed, halved or whole. Pecans promote digestive health, improve heart functions and build healthy bones and teeth. High in calcium, magnesium, copper and iron and helps to reduce inflammation and reduce blood pressure.
• Pine Nuts give you energy and are an excellent source of vitamin B-complex, which helps to improve the body’s metabolism. Pine nuts are also high in vitamin E, copper, vitamin K and iron. All of these nutrients support heart health. Furthermore, pine nuts are an excellent source of monounsaturated fat. Monounsaturated fat is a healthy fat that helps reduce cholesterol.
• Walnuts contain a large amount of antioxidants and rich in Omega-3s, which fight inflammation, help you to lose weight and can improve your mood. Walnuts help to reduce bad cholesterol in the body, improve metabolism, and control diabetes.
• Peanuts contain many of the same antioxidants as red wine. They are chock full of monounsaturated fat, a heart-healthy fat. Peanuts feature an array of other nutrients that, in numerous studies, have been shown to promote heart health. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese.
Nuts aren’t just for snacking. Add them to your salad to give you a nice healthy crunch, or sprinkle some on your fruit and yogurt to add a good source of protein that’s as delicious as it is nutritious.
Help Yourself to Healthy Snacks
Every healthy, nutritional diet plan should include snacks. Snacking helps to lower blood sugar levels and can help you lose weight. It’s more about what you eat and how much you eat that makes the difference in whether your snacking habits are a positive or negative component of your overall nutritional consumption.
Healthy snacking doesn’t just mean nibbling on carrot sticks between meals. Although carrots are a delicious in-between meal choice, there are a great variety of healthy foods that can be prepared quickly to satisfy any hunger. You can also split your regular entrée into two servings, eating half at the appointed meal and saving the other half for a mid-meal snack.
One of the latest trends in meals is to have a second breakfast or second lunch. These seemingly new ideas stem from having 5 small meals a day rather than the traditional 3 meal a day plan. The caveat is that the meals must be reduced in size in order to manage your consumption and your weight.
Eating healthy takes planning and the same can be said for preparing healthy snacks. Whether you are on the go, having friends over or just snacking in front of the television, there are a variety of good-tasting, healthy snacks to choose from.
Apple slices with almond nut butter is an excellent choice that can be packaged for an on-the-go snack or dressed up on a platter for sharing. Toss in some nuts for a quick source of protein.
Sliced red bell pepper and guacamole is a delicious indulgence that is packed full of vitamins, nutrients and good sources of fiber. The healthy fat from the guacamole is good for you and still under 200 calories.
Celery sticks with cream cheese looks so elegant when served on a platter. It’s a classic low-carb snack that is great for enjoying alone or with a group.
Hard boiled eggs are excellent sources of protein and low in calories. High in vitamins K2 and B12, boiled eggs will keep your hunger satisfied. It’s an easy, on-the-go snack that’s protein-packed and completely portable.
Turkey or chicken breast slices are great choices for lean protein. Using thin slices, spread with cream cheese, top with a few strips of cucumber or pickle slices and then roll up. Fasten with a toothpick before serving. It’s a yummy snack that will ward off hunger between meals.
Dark chocolate and almonds are a decadent treat that is a great on-the-go snack. Full of antioxidants and flavanols, both are also high in magnesium and taste great. So go ahead, have a couple of snacks, every day.
Portable Protein, One Handed Healthy Snacks
Protein snacks are excellent for staving off hunger and keeping the body satiated for a couple of hours. Every meal should include some type of protein, but it isn’t always convenient to eat a burger or a piece of chicken. Sometimes, especially when you are on the go, when you need a portable protein snack. You need a healthy snack that will satisfy your appetite until your next meal.
Protein is an essential element of every cell in the body. Your hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. An important building block of bones, muscles, cartilage, skin, and blood, protein is a powerful nutrient that is necessary for a healthy body.
Along with fat and carbohydrates, protein is a “macronutrient,” meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called “micronutrients.” But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. This is why it is important to eat protein at every meal.
1. Beef or Turkey Jerky—Choose low sodium varieties, or make your own from turkey or beef. These dried pieces of meat are easy to eat, especially when you are on the run.
2. Nuts—A natural choice, nuts are high in protein. Be sure to choose unsalted nuts in a variety of types. Almonds, walnuts, pine nuts and soy nuts are great choices.
3. Cheese—Prepackaged brands are convenient to eat and easy to take along. Choose low fat varieties like Babybel or string cheese.
4. Protein Bars—Take them anywhere, these delicious bars taste just like candy. Full of protein, they’re a healthy in-between meal snack.
5. Peanut Butter Sandwich—Peanut butter is high in protein and delicious. Spread it on a piece of bread for a portable sandwich you can take with you. A small jar and a spoon is all you need for an emergency snack to keep in stock.
6. Boiled Eggs—Place in a bag, but don’t hold them out of refrigeration for too long. Eggs are best eaten within a couple of hours of preparation. A wonderful source of protein, a couple of boiled eggs will quiet a noisy stomach.
7. Protein Shake—Portable and good for you too. Keep it chilled until you are ready to head out the door.
8. Edamame Beans—Take them out of the freezer, thaw and eat. I like to carry these with me to eat as a snack or light lunch. Deliciously good with little mess.
9. Milk or Chocolate Milk—Milk is a great source of protein and calcium. Grab a small container at the convenience store when you are stopping in for gas. Milk will keep you satisfied until your next meal.
10. Spicy Roasted Chickpeas—Crunchy and spicy! Make them ahead and store them in a resealable plastic bag. They’ll stay crispy for a few days.