FERNWOOD FITNESS - PULSE eMagazine - Issue#13 - Flipbook - Page 22
PRACTICAL TIPS
FOR WOMEN
BUILD BALANCED
PLATES
Protein: Include a palmsized portion of lean
protein (chicken, 昀椀sh,
legumes, tofu) at each
meal to support muscle
maintenance and satiety.
Colourful Vegetables:
Aim for at least 昀椀ve
serves of differentcoloured vegetables
per day to maximise
antioxidants, 昀椀bre and
micronutrients. For
example, add spinach
and bell peppers to
your omelette, steamed
broccoli with dinner,
and carrot sticks with
hummus as a snack.
Whole Grains: Swap
re昀椀ned grains for whole
grains (brown rice,
oats, quinoa) to deliver
sustained energy and
support gut health.
OPTIMISE KEY
NUTRIENTS
Iron: For plant-based iron
sources (lentils, spinach),
pair with vitamin C–rich
foods (orange segments,
capsicum) to boost
absorption. Include red
meat or poultry 2–3
times/week if you tolerate
animal products.
Calcium: Aim for 3–4
serves of calcium-rich
foods daily (e.g., 1 cup
milk, 1/2 cup yoghurt, 1
cup cooked spinach). If
you’re vegan or lactoseintolerant, choose
forti昀椀ed plant milks and
almond‐tofu scrambles.
Folate/Ribo昀氀avin:
Enjoy leafy greens (kale,
broccoli) and legumes
(chickpeas, kidney beans)
several times weekly to
meet folate needs and
support cell health .
PLAN AROUND
EXERCISE
Pre-Workout Meal:
About 1–2 hours before
exercise, consume a
balanced meal with carbs
and moderate protein.
Example: wholegrain
toast with peanut butter
and banana slices.
Post-Workout Recovery:
Within 30 minutes after
exercise, have a snack
combining 20–30 g
protein and 30–40 g
carbohydrates. Greek
yoghurt with berries and
a sprinkle of granola is
quick and effective.
Hydration Strategy:
Weigh yourself before
and after long workouts
to estimate 昀氀uid loss.
For every 0.5 kg lost,
aim to drink 500–600
mL extra water or
electrolyte beverage
over the next hour.
EMBRACE MINDFUL
EATING AND
SUSTAINABILITY
Mindful Eating: Slow
down, chew thoroughly,
and pause between bites
to notice satiety cues and
prevent overeating. This
practice also cultivates
appreciation for food
昀氀avours and textures.
Seasonal, Local Produce:
Visit farmers’ markets
or join a communitysupported agriculture
(CSA) box to gain access
to fresh, in-season fruits
and vegetables. Seasonal
eating not only supports
local growers but
also tends to be more
nutrient-dense.
Reduce Food Waste:
Plan meals around
perishables 昀椀rst, freeze
leftovers, and repurpose
vegetable scraps into
broths. Every small
action contributes to
sustainability and
cost saving.
