3. Why Diet Matters
The right diet for women's health isn't complicated. For
starters, these nine terrific foods will help prevent
cancer, heart disease, and osteoporosis, a significant
threat after menopause
According to researchers who recently reviewed the risks •
associated with coronary heart disease (CHD) in women, a
poor diet was linked to 20 percent of all cases of heart
disease. Factor in diet’s effect on other chronic diseases like
diabetes and osteoporosis, and it’s obvious that good
nutrition has huge women's health benefits. One way to
immediately turn your health situation around is through
the foods you choose to eat. Here are nine foods that you'll
want to make part of your daily diet.
4. Bring on the Berries
“Berries, and a lot of fruits, are an excellent source of
antioxidants and water-soluble vitamins,” They are important for
the prevention of cancer and to maintain your weight.” They may
also lower your risk of coronary heart disease
5. Get Lots of Leafy Greens
“The more colorful the vegetables — and fruits — the more nutrients you’re
going to get in your diet,” And green leafy veggies, like turnip, collard and
mustard greens, kale, Chinese cabbage, and spinach, all rich sources
ofvitamins and minerals, are a great place to start. Many are also a good
source of iron, important for women’s health, especially after menopause.
One serving of cooked leafy greens — a half a cup — is not a lot, considering
that just around two and one half cups of veggies, or five servings in total, is
all you need each da
6. Add Omega-3 Fatty Acids
It sounds counterintuitive, but fatty fish are actually good for you because
they deliver omega-3 polyunsaturated fatty acids (PUFAs), fats with
cardiovascular and anti-inflammatory benefits. While fish oil capsules will
help you meet your PUFA needs, studies have foundq that fish itself offers
even more nutritional benefits, including vitamin D, selenium, and
antioxidants. Recommendations are for 1 gram of PUFAs daily for people with
coronary heart disease and at least 250 to 500 mg daily for those who want to
prevent it.
7. Go Nuts
“Nuts are a great source of protein and monounsaturated fatty
acids, as well as much needed vitamin E. Examples of great
choices include walnuts, almonds, and hazelnuts. Nuts are also
very calorie-dense, however, so you need only a palmful for good
nutrition and to feel satisfied — just one-half ounce of nuts is
considered equivalent to one ounce of a typical protein
choices, like chicken or beef.
8. • Serve Up Some Whole Grains
“Whole grains help with digestion •
and are excellent for your
heart, regularity [because of the
fiber content], and maintaining a
steady level of blood sugar. “They
are also a great source of energy
to power you throughout the
day.” Whole grains, such as
oats, also help improve
cholesterol levels. While food
manufacturers are adding fiber to
all sorts of products, whole
grains, like whole wheat, rye, and
bran.Watch your serving
sizes, however. Current guidelines
are for six one-ounce equivalent
servings per day (five if you’re
over 50). One ounce of whole-
wheat pasta (weighed before
cooking) is only one-half cup
9. • Fiber Up With Beans
Beans are another nutrient •
powerhouse, providing you
with a reliable protein
alternative to meat as well as
the fiber needed for
good digestion and prevention
of chronic diseases. Beans —
including navy, kidney, black,
white, lima, and pinto — are
part of the legume family that
also includes split peas, lentils,
chickpeas, and soybeans.
Many are good sources of
calcium, important to prevent
osteoporosis, especially after
menopause. If you’re new to
beans, add them gradually to
minimize gas. Count each one-
quarter cup of cooked beans
as one ounce of protein.
10. Say Yes to Yellow and Orange Veggies
Nutritionists recommend •
choosing a rainbow of fruits and
vegetables because each one
provides a unique blend of
nutrients. Within the color
spectrum, yellow or orange
veggies are great sources of
vitamin A for skin and eye health
and better immunity against
infection. At the top of the list are
carrots, sweet
potatoes, pumpkin, and the many
types of squash. While it takes
just one whole carrot or six baby
carrots to make one serving (one-
half cup), you’ll need only half a
starchy sweet potato.
11. Turn to Tomatoes
Call it a vegetable or a fruit, •
the tomato is in a food class
by itself. Interestingly,
cooked tomato products,
like tomato paste, puree,
stewed tomatoes, and even
ketchup, deliver more of its
well-known antioxidant
lycopene, a cancer fighter,
and potassium than when
eaten raw. Tomatoes also
have vitamins A and C and
phytochemicals that make it
an nutrition essential for
women’s health
12. Look for Low-Fat Dairy
Calcium is extremely important •
after menopause when your
osteoporosis risk increases. But
it’s actually vital to women’s
health at every age, particularly
while the body is still making
bone. For optimal bone health,
you need three daily servings
of dairy products (for example,
eight ounces of milk or yogurt, or
one and a half ounces of cheese
per serving), which also provide
other nutrients, like protein,
potassium, magnesium, and zinc.
“If you can tolerate dairy, low-fat
sources are extremely important,.
Besides low-fat or skim milk, try
calcium-rich Greek-style yogurt,.
