The food you eat and the drinks you consume is going to affect the health today or later in your life. Picking up healthy foods as well as drinks in day to day life can prevent numerous health issues that commonly affect women. It has been scientifically proven that if a woman intakes healthy, all the people in her house will eat healthily. A balanced diet is one of the vital elements of your health. Just like men, women should also enjoy every variety of healthy foods belonging to all the food groups like lean protein, low-fat/fat-free dairy, healthy fats, vegetables, fruits and also whole grains. Not many know that every woman has varying nutrient requirements, and at each stage, these requirements change. Always Eat Right! Nutrient-rich foods carry a lot of energy. Hence, these foods will help all those working women out there to cut down the chances of any diseases due to stress. Your regular healthy eating plan must include: Minimum three ounces equal of whole grains like oats, brown rice, whole-wheat pasta, whole-wheat cereal flakes and also whole-grain bread.Low-fat/fat-free dairy products (3servings) such as cheese, milk or yogurt.Five/5.5 ounce equal of protein like seeds, nuts, tofu, beans, eggs, seafood, poultry, and lean meat.Total 2 cups of fruits with zero sugar, that is fresh or frozen.Colorful vegetables with zero sugar (2.5 cups) that are fresh & frozen. Say Yes to Iron Rich Foods!! Iron is known to be one of the primary elements for a healthy body along supplying high energy to women. You can find several food items rich in iron such as lentils, beans, spinach, kale, fish, pork, turkey, chicken, meat as well as few fortified readymade bowls of cereal. A woman’s body easily absorbs plant-based food rich in iron when it is eaten along with foods rich in vitamin C. Therefore, try to have a good portion of fortified cereals along with strawberries and spinach salad & mandarin orange slices. Indeed, be an Iron lady!! Folate & Folic Acid during Your Reproductive Years is Important!! Yes, a woman is supposed to intake enough folate/folic acid when she reaches the childbearing stage. Do you know why it is suggested so? Because folic acid will help to cut down the possibilities of any kind of birth defects. And for those women who are not pregnant are required to intake over 400 mcg of folate a day. Now, which foods exactly contain folic acid? It is not that difficult to find foods rich in folate. Peas, bean, leafy greens and citrus fruits are some of the common sources of folate. You can also go for some fortified along with folic acid like bread, rice and breakfast cereals. Many still do not about a lot of foods that can dramatically help them to meet their nutrient requirements. Are you a mother? If yes, then you will be knowing the importance of dietary supplements along with folic acid. Both pregnant women and breast-feeding women should strictly intake about 600 mcg & 500 mcg of folate every day. Wait!! Wait!! Don’t take any supplements on your own. Get assured by any registered dietician or physician before taking one. Your daily intake of Vitamin D & Calcium does matter as well!! Who does not want a healthy set of teeth as well as bones? But, one should have to eat a lot of calcium-rich foods daily to acquire them. We all know that calcium maintains the strength of the bones and cuts down the chance of osteoporosis also. A good amount of vitamin D is also very important. The requirement for both vitamin D & calcium increases when a woman grows older. Some common sources of vitamin D are salmon, milk, yogurts, and eggs. A little care for yourself will help you in the long run!! Follow all the above-mentioned tips with some physical activities to not only avoid those dangerous diseases but also those hefty hospital bills. Stay healthy!!!