Nutrition Tips for women

Focus on whole,Plant-based foods.Fill most of your plate with fruit and leafy green vegetables.
Bone up your calcium.Women are at a greater risk than men of developing osteoporosis,so it's important to get plenty of calcium to support your bone health.Make sure you get enough iron
in their diet.On top of that,women lose a lot of this important mineral during menstruation.
Boost your intake by eating iron-rich foods such as lean red meat,dark poultry,lentils,spinach,
almonds,and iron-fortified cereals.

Eat breakfast.Get your metabolism going in the morning by eating a healthy breakfast.
Eat regularly.Going too long between meals can make you feel irritable and tired,so aim to eat something at least every three to four hours.

Focus on complex carbohydrates.Foods such as baked potatoes,Whole-wheat pasta,Brown rice,Oatmeal,whole grain breads,and bananas boost your"feel-good"serotonin levels without a crash.
Healthy fats boost your brainpower and mood.Fats are essential to healthy brain function.They put you in a good mood and keep you mentally sharp.

You need fat in order to absorb certain vitamins.Many important vitamins-including vitamins A,D,E and K-are fat-soluble,meaning you need fat in your system in order to absorb them.
Avoid trans fats,refined sugar,and salt worsens water retention and bloating.
Limit red meat and egg yolks as they can cause inflammation.You may want to try sticking to vegetable proteins like soy and nuts,to see if it helps with your symptoms.