London: Eating a well-balanced diet that provides all the essential nutrients required by the body can help women keep in shape, researchers say.

Women have some special nutritional concerns depending on how old they are and what stage of life they are in, a daily reported.

Thus, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association or ADA) has recommended a healthy daily diet for weight maintenance which includes whole grains (three 1-ounce servings), dairy (three fat-free or low-fat servings), protein (five to six ounces of lean meats or other proteins), fruit (two cups) and vegetables (two-and-a-half cups).

Besides, women should also ensure that their diet includes vital nutrients like iron, calcium, vitamin D and folic acid.

Researchers have also asserted that irrespective of age, your health will benefit from a diet that is rich in plant-based foods and low on alcohol and caffeine.