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### Balanced Diet Plan for Women
1. **Macronutrients:**
- **Carbs:** 45-65%. Focus on whole grains, fruits, and vegetables.
- **Protein:** 10-35%. Include lean meats, fish, beans, and dairy.
- **Fats:** 20-35%. Choose healthy fats from nuts, seeds, and avocados.
2. **Micronutrients:**
- **Iron:** Red meat, beans, and fortified cereals.
- **Calcium:** Dairy products, leafy greens, and fortified plant milks.
- **Folic Acid:** Leafy greens, citrus fruits, and fortified cereals.
- **Vitamin D:** Fatty fish, fortified dairy, and sunlight.
3. **Sample Daily Menu:**
- **Breakfast:** Greek yogurt with berries and nuts.
- **Lunch:** Grilled chicken salad with avocado and vinaigrette.
- **Dinner:** Baked salmon with quinoa and broccoli.
- **Snacks:** Fruits, nuts, and yogurt.
4. **Hydration:**
- Drink at least 8 cups of water daily.
5. **Special Considerations:**
- **Pregnancy:** Increase folic acid, iron, and calcium.
- **Menopause:** Focus on calcium and vitamin D.
- **Active Lifestyle:** Higher calorie and protein intake.
### Tips
- Plan meals ahead, cook at home, and avoid processed foods.
- Practice moderation and enjoy occasional treats.