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Healthy Eating for Women

Your food choices each day affect your health — how you feel today, tomorrow, and in the future.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases, and promote your overall health. And, studies show that when a woman eats healthy, everyone in her household is more likely to eat healthy.

What Does Health Eating Looks Like?

Make sure you fuel your body with the right nutrients to keep up with your busy life. Here is a quick guide of what you should be consuming daily. Do not focus on how much you eat, but what do you eat.

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    At least three ounce-equivalents of whole grains
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    Five to 5-and-a-half ounce-equivalents of protein foods
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    Two to two-and-ahalf cups of colorful vegetables
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    Three servings of low-fat or fat-free dairy products
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    One-and-a-half to two cups of fruits
  • Limit granulated sugar to 10g per day
  • Avoid sodium and salt
  • Limit alcoholic drinks to 1 glass a day

Balancing Calories with Activities

As women, we typically have less muscle, more body fat and are smaller than men, we need fewer calories to maintain a healthy body weight and activity level. Women who are more physically active may require more calories. Physical activity is an important part of a woman’s health. Regular physical activity helps you with muscle strength, balance, flexibility and stress management. According to the World Health Organization, we should roughly eat the same amount of calories that our body uses.

Essential Supplements for Women

The best thing to do is to keep up a balanced diet. But in today's world, many times eating well is not enough for our bodies to keep up with our daily activities and stress (good and bad). Supplements can be a good way to fill in the gaps when they happen and to assist slow down your biological age. Calcium, vitamin D, iron, and folic acid are particularly important for women at every stage of their life.

Vitamin D

Vitamin D helps your immune system function effectively, reduces inflammation, and helps your body absorb calcium. Research has found that women with low blood levels of vitamin D have a greater risk of a heart attack, heart failure, stroke, diabetes or high blood pressure later in life. Vitamin D is the only vitamin that it is a hormone. It affects female reproductive and pregnancy outcomes, as well as mental health. No matter your age or stage of life, having adequate vitamin D levels is important.

Antioxidants

Antioxidants can delay aging by mopping up reactive free radicals that otherwise damage our DNA, as well as the right intake of nutrients, which most of us suffer from “overconsumption malnutrition”,too much of the wrong thing. Even the cautious American Medical Association recently endorsed taking a daily multivitamin.

Ashwagandha

Women are more likely than men to report symptoms of stress. Women are also more likely to have mental health conditions that are made worse by stress, such as depression or anxiety. Ashwagandha, or as we call it, the happy pill can help you deal with the day to day stress.

Iron

As women, we need more iron than men to make up for the amount of iron we lose during our menstrual period. Around 1 mg of iron is lost for every day of bleeding. Iron deficiency is the most common nutrient deficiency in women. Insufficient iron can lead to anemia.

Calcium

Calcium helps build stronger bones. It is also necessary for many of your body’s functions, such as blood clotting, nerve and muscle function. if your body doesn’t get the calcium it needs, it takes calcium from the only source that it has: your bones.

Calcium

When we reach childbearing age, folate plays an important role in decreasing the risk of birth defects. A large study also showed that women who consumed more folic acid had a significantly reduced risk of developing high blood pressure

  • HiSalvy, S-J., Elmo, A., Nitecki, L.A., Kluczynski, M.A., Roemmich, J.N. (2011). Influence of parents and friends on children’s and adolescents’ food intake and food selection.(link is external) American Journal of Clinical Nutrition; 93(1): 87-92.
  • Perry, B., Ciciurkaite, G., Brady, C.F., Garcia, J. (2016). Partner Influence in Diet and Exercise Behaviors: Testing Behavior Modeling,
    Social Control, and Normative Body Size.(link is external) PLoS ONE; 11(12): e0169193.
  • Armstrong LE, Ganio MS, Casa DJ, et al. Mild dehydration affects mood in healthy young women. J Nutr. 2012;142(2):382‐388.doi:10.3945/jn.111.142000
  • Office of Dietary Supplements. (2016).
  • Calcium.Office of Dietary Supplements. (2016).
  • Vitamin D. Office of Dietary Supplements. (2016). Iron.
  • Khadilkar SS. The Emerging Role of Vitamin D3 in Women’s Health. J Obstet Gynaecol India. 2013;63(3):147‐150. doi:10.1007/s13224-
    013-0420-4
  • Forman JP, Rimm EB, Stampfer MJ, Curhan GC. Folate intake and the risk of incident hypertension among US women. JAMA. 2005 Jan 19;293:320-9.
  • Longo VD, Antebi A, Bartke A, et al. Interventions to Slow Aging in Humans: Are We Ready?. Aging Cell. 2015;14(4):497‐510. doi:10.1111/acel.12338

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