Sydney, Australia (PressExposure) May 01, 2011 -- Dan Clay, weight loss specialist and a leading personal trainer Sydney, gives advice on foods for women to stay healthy at various stages of their life. As the owner of Dangerously Fit (http://bootcampsydney.com.au/), Sydney's leading fitness program, Clay has been helping people with varied fitness needs including weight loss, greater stamina and long-term health, attain their goals.
The most sought-after personal trainer Sydney, Clay has created many success stories of getting people back to shape in the past nine years. His Dangerously Fit features proven exercises applicable to the modern day fitness challenges. Clay has a team of qualified instructors that guide participants through the workouts and motivate them to achieve their fitness goals.
Healthy food habits are the basis for healthy living. As women go through different stages of change such as puberty, reproductive years and menopause, their body demands different nutrients to be strong and healthy enough to face the change. Women must include in their diet appropriate foods that provide the required nutrition, says Clay.
Whole grain available through oats, pasta, whole-grain bread and brown rice should be part of daily diet. Dairy products that are zero-fat or low-fat, in addition to being low on calories enrich body with calcium; zero-fat or fat-less milk, cheese and yogurt are good sources of calcium. Calcium is also present in sardines, tofu prepared from calcium sulfate and calcium-rich juices. Calcium, the personal trainer Sydney explains, is essential for women to maintain healthy bones and teeth. Healthy calcium levels help prevent osteoporosis in women, a condition where bones become fragile and easily breakable.
Proteins are equally important in a diet, stresses the personal trainer Sydney. Foods such as lean meat, chicken, beans, fish, peas and lentils are rich sources of protein. Eat more fruits, advises the personal trainer; include blueberries, apples, oranges, bananas and pears. Vegetables such as leafy vegetables, onions, mushrooms, broccoli, pumpkins and carrots, are important.
Iron is one of the most important nutrients for women, says the personal trainer Sydney. Iron deficiency can be due to menstrual cycle or low iron absorption in the body. To supply the required iron to the body, include foods such as red meat, fish, pork, chicken, spinach, lentils, beans, and cereals. To help body absorb iron from plant-based sources efficiently, take the iron-rich foods with foods rich in Vitamin C, recommends the personal trainer Sydney. Add tomato slices to spinach salad or have orange slices with a breakfast of fortified-bread.
Women need folic acid when they attain reproductive ability. Folic acid prevents problems related to childbearing. Foods such as leafy vegetables, citrus fruits and peas are good sources of folate. Avoid foods high in sugar such as soft drinks and candy, and fat foods such as fried foods, to maintain a healthy body weight. Regular exercise is very important to control weight, build body strength and manage stress, finishes off the personal trainer Sydney.