Healthy Diet For Women

Fun Fact : Did you know?

Table of Content FOODIE FUN FACT ............................................................................2 Quote .....................................................................................................3 Women Really Need a Healthy Diet .....................................................4 References .............................................................................................5 THE EFFECTS OF HEALTHY DIET .................................................6 References .............................................................................................7 Better Diet for Our Body .......................................................................8 References .............................................................................................9

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FOODIE FUN FACT Did you know??

Cucumbers are 96% water.

Noodles were invented in China, not Italy.

Eggplants are fruits and classified as berries.

Apples are made of 25% air, which is why they float.

Fresh eggs sink in water and rotten eggs will float.

Honey is the only edible food that never goes bad.

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Quotes Without your health, you've got nothing going on.

I thank God every day for good health. - Ric Flair I believe that the greatest gift you can give your family and the world is a healthy you. - Joyce Meyer To enjoy the glow of good health, you must exercise. - Gene Tunney Read more at: https://www.brainyquote.com/lists/topics/top_10_health_quotes

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I as a women want to have a healthy life. Not only me, but I’m sure all women around the world also think the same. Healthy life starts from eating. In this modern era, women can have variety of works just like a man. We also do a lot of activities. Unconsciously, we are not paying attention to our health. We eat anything we like but in the end we always complain about our body condition.

Perhaps we do an exercise but is it enough for our health?

How about the food that we eat, is it healty enough? There is a question for all women. Have you eaten a healthy diet?

In the middle of our bustle of course we need to

Picture 1 by Maria Octaregna

look after for our health. There are some reasons why women need a healthy diet.

First of all, women’s best part is their body. Some women think their body is so thin and others think their body is so fatty. Every women has their own body goals. A lot of women are not confident because of their body. They will do anything to make their body as good as possible. In recent years, the world facing obesity problem. According to WHO’s web data “In 2016, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 650 million were obese.” (World Health Oraginazation, 2018). From the data we know it is important to look after our health. Moreover , women who want to have an ideal body should have concern to their diet. They need eat more fruits and vegetables. But the fact is woman like eating every kind of food especially sweet food. That’s why women easy to get fat although not all women do this. Besides body goals, eat a healthy food also can make women younger than her age. Who doesn’t want to look younger? I think all women want it me also and this is why we need a healthy diet.

This is the second reason. Nowdays, women do a lot of things that make them release a lot of energy. Because use a lot of energy, women really easy to get tired. To reduce it women need a supply of food to get more energy. But sometimes we are not aware about it.

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From my experience, I am a student who have a lot of activites in my campus. I often skip my breakfast and only eat one or two times a day. I eat less fruits and vegetables. Recently, I am easy to get tired and sleepy during the class that i think because I don’t eat enough healthy food. That is why women need a healty food to support their activities. Many women decide to be a vegetarian because they gain more benefits from vegetables. Although they didn’t eat meat, they got enough energy. In a nutshell, the activities must be balance with the food that we eat so we are not lack of energy.

Third reason is happen for most of the women. PMS or Premenstrual Syndrome is a sign that occur a few days before and when women periods. The sign is mood changing, stress, and tired. There are still many sign of PMS. When I’m in periods, I feel unconfortable and lazy to do things. I drink a lot of water and eat less than usual. This is not good.

However, women who are in their periods need more nutrition because most of women feel pain during the periods. Therefore, to reduce the pain women have to pay attention to their diet. It must contain more iron and zinc. Eat more meat and vegetables can help to lessen the pain. Even we are in our periods we still can do a lot of things. Don’t let the pain limited our days.

We know now why women need a healthy diet. Food has a vital role for women because food can change everything. Food is something that get in our body. Therefore, if we eat a good food the output will be good and so the opposite. Women will be more healthy, full of spirit, and be spraded from pain of PMS. The conclusion is women have to be smart and pay attention for their diet for better life.

References World Health Oraginazation. (2018, February 16). Obesity and Overweight. Retrieved from World

Health

Organization:

sheets/detail/obesity-and-overweight

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http://www.who.int/news-room/fact-

THE EFFECTS OF HEALTHY DIET

By Nikola Alodia Rinanto Nowadays with the help of technology, people become more aware with the healthy lifestyle. There are many healthy influencers that inspire social media users to engage their lifestyle by consuming food or bevarages that are balanced with the needs of our body.

People are more concious with the negative effects from eating junkfood and other food or bevarages. The noncommunicable diseases (diabetes, heart disease, stroke, and cancer) are the example of the effects that are very common in our generation. With the help of healthy influencers, some communities, with the effort of the goverment, try to prevent the diseases from taking the worst stage in the society. They guide people to change their eating habits into healthy diet.

They had proved to society that healthy diet don’t have to be very stricted and it’s easy. It has a lot of benefits and here I will give you some of the certain Picture 2 by Maria Octaregna

benefits of healthy diet.

First, healthy diet can make people have a longer life. “If you want to lead a longer life and feel better, you should adopt healthy behaviors– not smoking, getting regular physical activity, eating healthy, and avoiding excessive alcohol use,” said CDC Director Thomas R. Frieden, M.D., M.P.H (CDC Media Relations, 2011). According to a study by the Centers for Disease Control and Prevention, practicing a healthy lifestyle makes your risk of premature death 66 percent less likely from cancer, 65 percent less likely from cardiovascular disease, and 57 percent less likely from other causes (American Journal of Public Health, 2011). Eating food rich in vitamins and minerals is very essential. Consuming fruit, whole grains, vegetables, omega 3 fats from fish and olive oil is needed (Glover, 2016). The ingredients that we should limit when we want to consume are large amounts of sodium, trans fats, saturated fats, added sugars, and proccessed grain (Styles, 2017).

Second, healthy diet give you better mood to enjoy your day. Exercising and having right ingredients in meals can effectively boost your mood. Balancing food with protein, vitamin, fiber are the examples of right food that you should choose. We also have to eat

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often enough, don’t skip meals, and know what to avoid (The Healthline Editorial Team, 2016). The biggest bad mood culprits are carbohydrates, such as sugar, junkfood, and alcohol. So, you should also limit consuming alcohol for reducing depression and the lack of the sleep.

Third, women will be happy for getting a gift from healthy diet, such as better appearance. It’s not a doubt that eating in the right portion, exercise, and sticking with the right healthy life style will make someone look young and fresh. Nutritions on the food can makes bright eyes, taught skin, and lustrous hair. It’s priceless for woman to get this ideal types of appearance.

References American Journal of Public Health. (2011, August 18). Low Risk Lifestyle Behaviors and AllCause Mortality: Findings from the National Health and Nutrition Examination Survey

III

Mortality

Study.

Retrieved

from

AJPH:

http://ajph.aphapublications.org/first_look.dtl CDC Media Relations. (2011, August 18). CDC report finds people live longer if they practice one or more healthy lifestyle behaviors. Retrieved from CDC: https://www.cdc.gov/media/releases/2011/p0818_living_longer.html Glover, L. (2016, February 12). 6 Reason for Eating Healty. Retrieved from nerdwallet: https://www.nerdwallet.com/blog/health/medical-costs/benefits-of-eating-healthy/ Styles, S. (2017, July 20). The Effects of a Healthy Lifestyles. Retrieved from SFGATE: https://www.healthline.com/health/5-benefits-healthy-habits The Healthline Editorial Team. (2016, June 2). Mood Food : Can What You Eat Affect Your Happiness? Retrieved from Healthline: https://www.healthline.com/health/5-benefitshealthy-habits

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Better Diet for Our Body

By Theresia Seismika Widowati

Many people think it is hard to life healthily. People prefer to eat an instant food than make it by themself. Usually they will order the food from fastfood restaurant without knowing what the ingredients and how they make it. Therefore, it is better to make our own food. Beside we can choose the ingredients, we also more healthier and it can save our money. But many people still choose junk food sources over their healthy, nutritious whole food counterparts. Junk food is typically cheap, processed and prepackaged, making it easily available, but there are several psychological motivators that predispose people to choosing it as a meal or snack (Bryan, 2017). Actually it easy to make our own food as long as we want to have healthy life. There are some easy way to get a healthy life.

First, as a women, we usually try many diet program. Some diet program suggest us to not eat rice and only eat potato and cassava. Even they make us lost weight but it is not healthy because we are not get enough nutrition. If we still on diet program, we still need to eat vegetables because vegetables contain a lot of nutrition that we need.

Even potato and cassava are good for our body but you still need other source of nutrition because cassava and potato can not fulfill your nutrition. You need vegetables especially green vegetables. There are many kind of vegetables. Vegetables contain vitamin, magnesium, zinc, phosphorous and folic

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acid. But the problem is, not everyone loves vegetables. To make eat vegetables something fun, we can combine the vegetables with our favourite food. In a nutshell, no matter we like it or not we have keep eat vegetables as much as we can because vegetables rich of nutrition.

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Second, if we follow some selebgram on Instagram, they usually cook a healthy diet food with familiar ingredients. Usually, we will find the ingredients in our kitchen but if we can not find anything, we can go shopping to grocery or supermarket. They sell many organic vegetables that have a lot of benefit for our body. Not only vegetables but others materials also easy to get in our daily life like eggs, bread, nuts, wheat, fish, milk, etc. Even we can have our own garden by plant some kind of vegetables and fruits , so we can get a lot of benefit. If we plant our vegetables and fruits, we can cut our cost for eat and more healthier because we know what we plant.

Third, we more interesting on something colourful just like the food. Usually people will cook the ingredients that have interesting colour, so we will not get bored. Beside we only cook, we also distinguish the food by it colour because different colour have different benefit. We are not only enjoy the food but we also get the benefit for our body.

So, we can do a diet without worries what we will eat because there are no prohibition to eat anything. As long as we do it properly, we still can gain the benefit from our diet.

However, we have to keep our lifestyle by eating a healthy food and do not forget to do an exercise because without it our diet will fail.

References Bryan, D. (2017, October 3). Reasons People Eat Junk Food Instead of Healthy Food.

Retrieved from LIVESTRONG.COM: https://www.livestrong.com/article/392358reasons-why-people-eat-junk-food-over-healthy-food/

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