A
balanced diet is a cornerstone of health. Women, like men, should enjoy
a variety of foods, such as whole grains, fruits, vegetables, healthy
fats, low-fat dairy and lean protein. But women also have special
nutrient needs and during each stage of a women’s life, these needs
change.Eating Right
Nutrient-rich foods provide energy for women’s busy lives and help to prevent disease. A healthy daily diet includes:- At least three one-ounce servings of whole grains such as whole-grain bread, cereal, pasta, brown rice or oats.
- Three servings of low-fat or fat-free dairy products such as low-fat or fat-free milk, yogurt or cheese.
- Five to six ounces of protein such as lean meat, chicken, turkey, fish, eggs, beans or peas and nuts.
- Two cups of fruits, fresh, frozen or canned without added sugar.
- Two-and-a-half cups of colorful vegetables, fresh, frozen or canned without added salt.
Iron-rich Foods
Iron is one of the keys to good health and energy levels in women. Iron-rich food sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. So eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices or add tomatoes to lentil soup.Folic Acid During the Reproductive Years
When women reach childbearing age, they need to eat enough folic acid to decrease risk of birth defects. The requirement is at least 400 micrograms of folic acid a day. Be sure to consume adequate amounts of folic acid daily from fortified foods or supplements, in addition to food forms of folate from a varied diet. Citrus fruits, leafy greens, beans and peas naturally contain folate. In addition, there are many folic acid fortified foods like cereals, rice, and breads.Daily Calcium Requirements
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and prevents osteoporosis, a bone disease in which the bones become weak and break easily. Some calcium-rich foods include low-fat or fat-free milk, yogurt, and cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods like juices and cereals.Foods to Limit
To keep weight in check at any age, women should avoid a lot of excess calories from added sugars, fat and alcohol.- Limit regular soft drinks, sugar-sweetened beverages, candy, baked goods and fried foods.
- Limit alcohol intake to one drink per day. One drink is equal to 12 ounces of beer, five ounces of wine or 1.5 ounces of liquor.
- Opt for low-fat dairy and meat products instead of their full-fat counterparts.
Balancing Calories with Activity
Since women typically have less muscle, more fat and are smaller than men, you need fewer calories to maintain a healthy body weight and activity level. Moderately active women need 1,800 to 2,200 calories a day. Women who are more physically active may require more calories.Exercise is an important part of a women’s health. Regular daily activity helps with weight control, muscle strength and stress management.
Your diet has a major effect on your food cravings,
your stress levels, and your energy throughout the day. By making smart
food choices and developing healthy eating habits, you’ll find it much
easier to stay slim, control cravings, and feel energetic all day long.
Fat and protein are
very important to your baby’s developing brain and nervous system.
Stick to lean sources of protein and healthy fats for weight control.
Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.
Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber.