Other Considerations

Artificial sweeteners are best avoided. There has been some debate about the safety of diet sodas and other foods that contain the artificial sweetener aspartame. While there is no evidence that aspartame is hazardous to pregnant women or their unborn babies, a mother-to-be is better off drinking milk, water and fruit juices than diet soda. Low-fat foods are always recommended, but pregnancy generally is not a time to use artificially sweetened diet foods. Caffeine may cause heartburn and nausea, but there is no convincing evidence that coffee or caffeine causes birth defects in humans. Still, many doctors recommend that pregnant women consume only moderate amounts of caffeine-containing beverages, such as coffee, tea, cola drinks, cocoa, etc. during their pregnancy because there is a suggestion that heavy and even moderate intake can lower infant birth weight. Alcohol can act as a potent agent on the young fetus. Fetal Alcohol Syndrome (FAS) was first described in 1973. Since then we have learned that there is a direct dose-response effect. While heavy drinking by alcohol abusers can result in FAS, lower levels of alcohol consumption can lead to fetal growth retardation. The data, although inconsistent, suggest that even one or two drinks per day can interfere with fetal growth. Smoking may affect maternal and fetal nutrition as well as produce harmful chemicals that result in a decrease in birth weight. The adverse effects are proportional to the frequency of smoking. Exercise during pregnancy is safe in the absence of medical or health conditions or problems that would preclude exercising. An exercise program can include large muscle exercises. You can exercise regularly -- 3 to 5 days a week. If in doubt or you experience any undesirable affects, stop and check with your doctor before continuing. Food cravings may be caused by hormonal changes in pregnancy, which can make some women more or less sensitive to tastes and smells. There is no evidence, however, that a craving indicates a need for any particular nutrient. If you crave pickles, for instance, it does not mean you need salt, and if you crave ice cream, you are not short on calcium. You may simply want the comfort associated with certain types of foods. If your cravings for junk food get out of hand, try to substitute foods that are more nutritious but similar in some way. If you're looking for something cool and creamy, have ice milk or low-fat frozen yogurt instead of ice cream. If you're looking for crunch, have baby carrots or unsalted pretzels instead of prawn crackers or potato chips. If you're looking for a sweet taste, have fresh, frozen, canned or dried fruit instead of candy, cake or cookies. Pica is an unusual, rare but serious condition that leads to cravings for foods that are not normally eaten, such as raw flour and cornstarch, and nonfoods including clay and paste. It may be related to an iron deficiency, and it also occurs in some pregnant women. Some people have even been known to crave toxic substances such as lead. If you find yourself craving unusual substances, call your doctor right away. Morning (noon and night) sickness is something of a misnomer for the nausea or vomiting that may occur in the early months of pregnancy at any time of day. It is probably caused by hormonal changes that upset the gastrointestinal tract. If you find yourself vomiting more than twice a day, call your doctor. To help you through this uncomfortable rite of passage: Eat smaller, more frequent meals, and do not let your stomach get empty. Avoid spicy and fried foods and eat plain, easy-to-digest foods, such as crackers, pasta, potatoes and rice. Drink fluids between meals, not with them--and not before breakfast. Eat a snack such as cereal with milk, cheese or fruit before going to bed at night. Eat a snack of crackers, dry toast or plain bisuit before you get out of bed. Get up slowly from bed; rushing is tough on your digestive system.

Vitamins and Minerals

Three vitamin in particular is of utmost importance during pregnancy: folate, iron & calcium. The role of folate has been discussed above. Talk to your doctor about supplementing the diet with folate if there is a question about adequate folate in the diet. Iron is needed during pregnancy for increased blood supply in the mother, as well as for the baby. For iron, small amounts of lean red meat are the best source, or combine beans, green leafy vegetables and iron-fortified or whole -grain cereals with vitamin C to improve absorption. Limit tea and coffee at mealtimes, as it can interfere with iron absorption. Calcium helps build bones for mother and child, so don't forget to include rich sources of calcium in your diet. Further, when unusual dietary practices or restrictions exist, other supplements may be needed. For women consuming a poor diet and for those in high risk categories--carrying more than one fetus, smoking heavily or using alcohol and drugs--a multivitamin-mineral preparation (containing iron, zinc, copper, calcium, vitamin B6, folate and vitamins C and D) is recommended.

Protein Requirements

Complex new tissues are produced in pregnancy at a rate greater than at any other time during a woman's life. Protein is essential for this purpose, but during pregnancy protein requirements cannot be separated from needs for calories and other nutrients. As energy needs take first priority in metabolism during pregnancy, protein will be used for energy if carbohydrates and fat are not consumed in sufficient amounts. Conversely, increasing energy intake will improve utilization of protein. It is recommended that pregnant women consume an additional 10 grams of protein a day that is an extra 1½ ounce of meat, fish, poultry or in 2 cups of low-fat milk.

Energy (Calorie) Requirements

To get the all nutrients you need without overeating during pregnancy, choose your foods carefully. Stick to the Food Guide Pyramid but add 2 daily serving of milk and milk products in the first trimester. During the second and third trimesters, you need 300 extra calories a day, so add an extra serving from each of the five food group. Adequate energy intake is important for growth and development of the fetus and for the mother's ability to adapt to stresses such as infections or episodes of bleeding. Additional energy during pregnancy is required for the development of the baby and growth of maternal tissues, the additional metabolism the new tissues require, and the increased energy needed to move the added body tissue. Since a woman body increases about 20% during pregnancy, work involving a lot of movement will cost as much as 20% more in energy. Given these considerations, the total caloric cost of pregnancy has been calculated to be about 80,000 kcal or 300 calories per day. A further adjustment of energy requirement should be based on physical activity. Since energy expenditure varies so widely, the best index of adequate intake is a satisfactory weight gain.

Since you also need extra protein, B-vitamins, vitamin D and minerals, such as calcium, phosphorus, iron and zinc, these 300 calories should come from nonfat milk and dairy products, lean meats, beans, whole grain breads and cereals, citrus fruits, dark green, leafy vegetables and other nutrient-rich foods. If you are a vegetarian, you should be especially careful about getting enough protein, iron and vitamin B-12 during pregnancy. Your doctor may prescribe or recommend a multivitamin-mineral supplement with iron to ensure that you meet your extra nutritional needs.

Weight

Pregnant women who start off at a healthy weight are advised to gain 25 to 35 pounds. Underweight women may need to gain up to 40 pounds and overweight women only 15. Your doctor will tell you which end of the range you should aim for, depending on your age, height and weight when you become pregnant. You can determine if you are at a healthy weight pre-pregnancy by using the Body Mass Index calculator.

During Pregnancy

Your health and nutritional state before you become pregnant not only affect your ability to conceive but also the health of your baby and your own health down the road. To help ensure conception and delivery of a healthy baby and to protect your own health, you should get your weight into a healthy range even before trying to conceive.

If you're undernourished and underweight, you may stop menstruating and become unable to conceive. If you do become pregnant while malnourished, you're starting off with inadequate stores of nutrients for both you and your baby. To lessen your chances of giving birth to a premature, underweight baby with a higher than normal risk of birth defects, it's important for you to start eating well before you decide to become pregnant.

Overweight women also run the risk of developing more complications during pregnancy and tend to gain more weight than normal-weight women during pregnancy. If you're obese, you have a higher risk of developing high blood pressure or gestational diabetes, a form of diabetes that develops during pregnancy, usually disappears afterward and poses risks for both mother and baby. You may also deliver an overweight baby. If, however, you are overweight and do become pregnant, now is not the time to try losing weight. Instead, you'll have to work a little harder to gain no more than the appropriate amount of weight throughout your pregnancy

Cholesterol & Fats

Women tend to have higher levels than men of a desirable type of cholesterol called HDLs (high-density lipoproteins) until menopause, leading some researchers to believe there is a link between HDLs and estrogen levels. But this does not let women off the hook--a diet high in saturated fat and cholesterol can still mean trouble. For both women and men, blood cholesterol levels of below 5.2 mmol/l (200 mg/dl) are desirable. Levels between 5.2-6.2 mmol/l (200-240 mg/dl) are considered borderline, and anything over 6.2 mmol/l (240 mg/dl) is high. High levels of blood cholesterol increase the risk of coronary heart disease. To keep levels in the good range, the Dietary Guidelines recommends eating no more than 300 milligrams of cholesterol a day. Cholesterol is found only in food from animal sources, such as egg yolks, dairy products, meat, poultry, shellfish, and--in smaller amounts--fish and some processed products containing animal foods. Even more important than limiting dietary cholesterol to under 300 milligrams is keeping saturated fat to under 10 percent of total calories. Saturated fat is found in fat on meats, full-fat dairy products, coconut milk & oil, lard, ghee and palm oil. Also follow general guidelines to keep total fat in the diet to less than 30% of total calories.

Folic Acid

Folate is important for women who are considering getting pregnant. Folic acid, the synthetic form of folate, a B vitamin protects fetuses from birth defects such as neural tube defects. Folate- deficient diets have also been linked to heart disease, colon cancer and dementia in the elderly. Good sources of folate include green, leafy vegetables, citrus fruits, folic acid-fortified cereal, and supplements. It is important to have enough folate even before you find out that you are pregnant because most of us do not find out that we are pregnant until a month into the pregnancy. It is in the first few weeks of fetal development that the folate is most important as the foundation for nerve generation is laid down.

Calories and Weight Control

Weight control is often a concern for women. There is a lot of pressure in our society to be a certain body size; we see tall, underweight models splashed across the front page of glamour magazines suggesting that they should be the norm. Weight alone is not the only determinant of health, body shape, amount of fat to lean body mass, familial history, and other factors all contribute to your overall health. See section on Tools to see how you rate. On the other hand, a woman's metabolism slows down from 2 to 8 percent every decade, which means women need 100 fewer calories a day than she did 10 years ago. It is no surprise then to find ourselves putting on weight even if we are eating the same or maybe less than before. Cutting back on calories is not always the answer to losing weight. It is important that you are meeting all your daily requirements for a healthy diet by having the minimum number of servings per day from the Food Guide Pyramid. If you find you are gaining weight, do not only focus on cutting calories, but also about increasing activity and exercise. Calories are only half of the equation for weight control. Physical activity burns calories, increases the proportion of lean to fat body mass, and raises your metabolism. Include strength-training and weight-bearing exercise in your routine to preserve bone density and combat the loss of muscle. So, a combination of both calorie control and increased physical activity is important for attaining healthy weight. If, however, you are been pigging out--well, you know what you have to do.

Iron

For women, the RDA for iron is 11 milligrams per day, 5 milligrams more than the RDA for men. Women need more of this mineral because they lose an average of 15 to 20 milligrams of iron each month during menstruation. Without enough iron, iron deficiency anemia can develop and cause symptoms that include pallor, fatigue and headaches. After menopause, body iron stores generally begin to increase. Therefore, iron deficiency in women over 50 may indicate blood loss from another source, and should be checked by a physician. Animal products--meat, fish and poultry--are good and important sources of iron. In addition, the type of iron, known as heme iron, in these foods is well absorbed in the human intestine. Dietary iron from plant sources, called non-heme, are found in peas and beans, spinach and other green leafy vegetables, potatoes, and whole-grain and iron-fortified cereal products. Although non-heme iron is not as well absorbed as heme iron, the amount of non-heme iron absorbed from a meal is influenced by other constituents in the diet. The addition of even relatively small amounts of meat or foods containing vitamin C substantially increases the total amount of iron absorbed from the entire meal.

Calcium

Both women and men need enough calcium to build peak (maximum) bone mass during their early years of life. Low calcium intake appears to be one important factor in the development of osteoporosis. Women have a greater risk than men of developing osteoporosis. A condition in which progressive loss of bone mass occurs with aging, osteoporosis causes the bones to be more susceptible to fracture. If a woman has a high level of bone mass when her skeleton matures, this may modify her risk of developing osteoporosis. Therefore, particularly during adolescence and early adulthood, women should increase their food sources of calcium. "The most important time to get a sufficient amount of calcium is while bone growth and consolidation are occurring, a period that continues until approximately age 30 to 35," says Marilyn Stephenson, a registered dietitian with FDA's Center for Food Safety and Applied Nutrition. "The idea is, if you can build a maximum peak of calcium deposits early on, this may delay fractures that occur later in life." The Recommended Dietary Allowance (RDA) for calcium for woman 19 to 24 is 1,200 mg per day. It drops to 800 milligrams for women 25 and older. "That is still a significant amount." says Stephenson. "The need for good dietary sources of calcium continues throughout life," she says. How do you get enough calcium without too many calories and fat? After all, the foods that top the calcium charts--milk, cheese, ice cream--are also high in calorie and fat. There are lower fat choices such as skim milk instead of homogenized (whole) milk, and lower fat cheeses, yoghurts, and ice milk. In addition to dairy foods, other good sources of calcium include fish with bones (eg. salmon, sardines), tofu (soybean curd), certain vegetables, dried peas and beans, seeds, and nuts.

Vitamins and Minerals

There are several vitamins and minerals essential to a healthy diet. A well-balanced diet will usually meet women's allowances for them (see Recommended Dietary Allowances for Adults). However, for good health, women need to pay special attention to two minerals: calcium and iron.

Healthy Eating For Women

Breast cancer. Osteoporosis. Iron deficiency. Weight reduction. What do these things have in common? They are either unique to women, or are more prevalent in women. And they affect current recommendations on what women should eat for optimum health. While new information on what's good and what's bad seems to surface almost daily, some basic guidelines have taken root over the past several years. The bottom line is:

Eat a variety of foods Maintain healthy weight Choose a diet low in fat, saturated fat, and cholesterol Choose a diet with plenty of vegetables, fruits, and grain products Use sugar and salt/sodium only in moderation If you drink alcoholic beverages, do so in moderation. That sounds simple enough. Except, what exactly is variety? Cake one day, cookies the next? What is a diet low in fat, saturated fat, and cholesterol? And, finally, what parts of a healthy diet have special importance for women?

Nutrition tips to ease menopause

For up to a decade prior to menopause, your reproductive system prepares to retire and your body shifts its production of hormones. By eating especially well as you enter your menopausal years, you can ease this transition.

• Boost calcium intake. Calcium supports bone health and helps prevent osteoporosis. Also make sure you’re getting plenty of Vitamin D and magnesium, both of which support calcium absorption.
• Limit wine, sugar, white flour products, and coffee. Hot flashes improve in almost all cases when those foods are reduced or eliminated.
• Eat more good fats. Omega-3 and omega-6 essential fatty acids can help boost hormone production and give your skin a healthy glow. Evening primrose oil and black currant oil are good sources of gamma-linolenic acid (GLA), an essential fatty acid that can help balance your hormones and alleviate hot flashes.
• Try flaxseed for hot flashes. Flaxseed is rich in lignans, which help stabilize hormone levels. Flaxseed can be particularly effective in managing hot flashes. Add 1 to 2 tablespoons of ground flaxseed to your daily diet. Try sprinkling it on soups, salads, or main dishes.
• Consider eating more soy. Soy products are high in phytoestrogens, plant-based estrogens that are similar to estrogen produced by the body. Some studies suggest that soy may help mange menopausal symptoms. Try natural soy sources such as soy milk, tofu, tempeh, and soy nuts.

Nutrition tips to boost fertility

• Avoid alcohol, caffeine, and nicotine, as they are known to decrease fertility.
• Eat organic foods, in order to limit pollutants and pesticides that may interfere with fertility.
• Take a prenatal supplement. The most important supplements for fertility are folic acid, zinc, selenium, omega-3 fatty acids, vitamin E, and vitamin C.
• Don’t overlook your partner’s diet. About 40 percent of fertility problems are on the male’s side, so encourage your partner to add supplements such as zinc, vitamin C, calcium, and vitamin D.

Nutrition tips for pregnant or breastfeeding women

You only need about 300 extra calories per day to maintain a healthy pregnancy and provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and nursing can help with weight loss after the baby is born.

Nutrition for a healthy pregnancy

• 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.
• Abstain from alcohol. No amount is safe for the baby.
• Cut down on caffeine, which has been linked to a higher risk of miscarriage and can interfere with iron absorption. Limit yourself to no more than one caffeinated drink per day.
• Eat smaller, more frequent meals rather than a few large ones. This will help prevent and reduce morning sickness and heartburn.
• Be cautious about foods that may be harmful to pregnant women. These include soft cheeses, sushi, deli meats, raw sprouts, and fish such as tuna that may contain high levels of mercury.

Nutrition for breastfeeding women

• Keep your caloric consumption a little higher to help your body maintain a steady milk supply.
• Emphasize lean sources of protein and calcium, which are in higher demand during lactation.
• Take prenatal vitamin supplements, which are still helpful during breastfeeding, unless your physician tells you otherwise.
• Avoid alcohol, caffeine, and nicotine. Just as with the pregnancy guidelines above, refrain from drinking and smoking, and reduce your caffeine intake.

If your baby develops an allergic reaction, you may need to adjust what you're eating. Common food allergens include cow's milk, eggs, wheat, fish, and citrus. For a cow's milk allergy, you can meet your calcium needs through other high calcium foods, such as kale, broccoli, or sardines.

Nutrition tips to ease the symptoms of PMS

Bloating, cramping, and fatigue experienced the week or so before your period are often due to fluctuating hormones. Diet can play an important role in alleviating these and other symptoms of PMS.

• Avoid trans fats, refined sugar, and salt. Sugar worsens mood swings and salt worsens water retention and bloating.
• Cut out caffeine and alcohol. Both are known to worsen PMS symptoms, so avoid them during this time in your cycle.
• Limit red meat and egg yolks as they can cause inflammation. You may want to try sticking to vegetable proteins like soy and nuts, to see if it helps with your symptoms.
• Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet. For some, improvements occur when they switch to hormone-free, organic diary products.
• Add essential fatty acids to you diet. Omega-3 fatty acids have been shown to help with cramps. See if eating more fish or taking fish oil or flaxseed oil supplements eases your PMS symptoms.
• Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium, vitamin B6, and vitamin E may help relieve cramps.

Diet and nutrition for women tip 4: Focus on foods for strong bones

It’s important for women of all ages to eat foods that contribute to strong, healthy bones. Women have a higher risk of osteoporosis than men. But osteoporosis is largely preventable with good nutrition and exercise. After the age of 30, you stop building bone mass, but you can eat to maintain strong bones at any age. The key is to get enough of the nutrients that support bone health.

The role of calcium, magnesium, and vitamin D in women’s bone health

Calcium and magnesium, in combination with vitamin D, are vital for women’s bone health. Calcium and magnesium needs are higher for people who eat the standard western diet (high consumption of sugar, caffeine, meat, and alcohol and a relatively low consumption of leafy greens and whole grains).

• Calcium: The recommended daily allowance varies from 400 to 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, oatmeal and other grains, tofu, cabbage, summer squash, green beans, garlic, and sea vegetables. Calcium is absorbed slowly and your body cannot take in more than 500 mg at any one time.
• Click here to download a PDF factsheet on good sources of calcium.
  • Magnesium: The recommended daily allowance for magnesium is 500 to 800 mg/day. Calcium can only work when taken in conjunction with magnesium. Good sources of magnesium include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds, including pumpkin, sunflower, sesame and flax seeds.
  • Vitamin D: Aim for between 400 and 1,000 IU daily. You can get Vitamin D from about half an hour of direct exposure to sunlight, and also from foods and supplements. Salmon is an excellent source of vitamin D. Other good sources include shrimp, vitamin-D fortified milk, cod, and eggs.

Good vs. bad fats

Saturated fat and trans fats are generally bad for your arteries, heart, and waistline. But unsaturated, healthy fats are essential for a well-functioning mind and body. Because our bodies don’t make some of the most important of these essential fats, we have to go out of our way to get them.

Choosing healthy fats

Rather than cutting fat out of your diet, make smart choices about the types of fat you eat. Saturated fat and trans fat—the “bad fats”—increase your risk for certain diseases, including heart disease and stroke. But polyunsaturated and monounsaturated fats—the “good fats”—actually contribute to your health and vitality, support your mood, and help you maintain a healthy weight.

Foods rich in healthy fats include:

• olive and canola oil
• olives
• nuts

• fish and seafood
• peanut butter
• avocados

Diet and nutrition for women tip 3: Don’t cut out the fat!

Many women have been led to believe that dietary fat is unhealthy and will contribute to weight gain. But fats are a necessary part of a healthy diet. What really matters are the types of fat you eat.

Women need healthy fats in their diet to look and feel great

• Healthy fats boost your brain power and mood. Fats are essential to healthy brain function. They put you in a good mood and keep you mentally sharp.
• Healthy fats promote healthy pregnancies. When you’re pregnant, both you and your growing baby need healthy fat to feel your best. Fat is especially important to your baby’s developing brain and nervous system.
• Healthy fats contribute to lifelong beauty. Fats are essential for vibrant, glowing skin, hair, and nails. A lack of healthy fats in your diet can lead to dull, flaky skin, brittle nails, and dry or easily-damaged hair.
• Healthy fats help control cravings. Because fat is so dense in calories, a little goes a long way in making you feel full. Small amounts of good fats like nuts or seeds make great satisfying snacks.  
• Fats lower the glycemic index of foods, easing the spike in blood sugar that results from eating carbohydrates.
• You need fat in order to absorb certain vitamins. Many important vitamins—including vitamins A, D, E, and K—are fat-soluble, meaning you need fat in your system in order to absorb them.

Complex vs. simple carbohydrates

Complex carbohydrates—the “good carbs”—have not been stripped of their fiber and nutrients.  Because they’re rich in fiber, they keep you full longer and help with weight control. Good sources of these good carbs include whole grains like whole grain brown rice, stone ground whole wheat, millet, or quinoa, as well as beans, other legumes, fruit, and vegetables.

Simple carbohydrates—the “bad carbs”—have been stripped of their fiber and many of their nutrients. Simple carbs lead to a dramatic spike inn your blood sugar, followed by a rapid crash.  These carbs are much less efficient at filling you up and keeping you energized. Simple carbs include white flour, white rice, and sugary foods.

Complex carbohydrates:

• Leave you full and satisfied
• Are packed with nutrients
• Provide long-lasting energy

Simple carbohydrates:

• Leave you hungry for more
• Are mostly empty calories
• Provide only short-lived energy

Diet and nutrition for women tip 2: Get plenty of good carbs

You may think that they key to losing weight or avoiding weight gain is cutting out carbohydrates. But carbs, like fats, are a vital part of a healthy diet. They give you the fuel you need to get through your day, fight fatigue, and stay full. The key is to choose the right kinds of carbohydrates.

Diet and nutrition for women tip 1: Eat to control cravings and boost energy

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.

• Eat breakfast. Get your metabolism going in the morning by eating a healthy breakfast. Studies show that people who eat breakfast tend to weigh less than those who skip it. A solid breakfast provides energy for the day.
• Eat regularly. Going too long between meals can make you feel irritable and tired, so aim to eat something at least every 3-4 hours. Support your body’s natural cycle of energy by eating a substantial breakfast, a nutritious lunch, a snack around 2 (to compensate for the body’s natural low point that occurs around 3 each afternoon), and a light early dinner.
• Cut the junk. The ups and downs that come with eating sugary snacks and simple carbohydrates cause extreme swings in energy level and mood. Cutting out these foods can be tough, but if you can resist for several days, your cravings will subside.
• Focus on complex carbohydrates. Foods such as baked potatoes, whole-wheat pasta, brown rice, oatmeal, whole grain breads, and bananas boost your “feel-good” serotonin levels without a crash. They also provide plenty of fiber, so you feel full much longer.

Top diet and nutrition tips for women

• Focus on whole, plant-based foods. Fill most of your plate with fruits and leafy green vegetables. Also include a variety of whole grains, beans, and legumes to give you filling fiber and keep you going throughout the day. Try to find minimally-processed or locally-grown foods whenever possible and make these foods the mainstay of your diet.
• Bone up on calcium. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium to support your bone health. While dairy products are high in calcium, their animal fat and protein can accelerate bone loss. So also consider plant-based sources of calcium like beans, broccoli, kale, Brussels sprouts, and collard greens.
• Don’t eat too much protein. Protein is an essential part of any healthy diet, but eating too much animal-based protein—such as the levels recommended in many low-carb, high-protein diets—is particularly dangerous for women. Eating lots of protein causes calcium loss. Over time, this could lead to a decrease in bone density and osteoporosis.
• Make sure you get enough iron. Many women don’t get enough iron in their diet. On top of that, women lose a lot of this important mineral during menstruation. Boost your intake by eating iron-rich foods such as lean red meat, dark poultry, lentils, spinach, almonds, and iron-fortified cereals.
• Cut back on alcohol and caffeine. Women who have more than two alcoholic drinks a day are at higher risk of osteoporosis. Caffeine consumption interferes with hormone levels and also increases the loss of calcium. Try to limit alcohol consumption to one glass a day and caffeine to one cup a day.

Good nutrition for women of all ages

Good nutrition starts with the basics: a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age.

EATING RIGHT TO LOOK AND FEEL YOUR BEST

Eating well is one of the best ways you can take care of yourself and those who depend on you. What you eat makes a big difference in the way you look and feel. A healthy diet gives you energy to get through your busy day, supports your mood, helps you maintain your weight, and keeps you looking your best.

What you eat can also be a huge support as you go through different stages in your life. Your food choices can help reduce PMS, boost fertility, combat stress, make pregnancy easier, and ease the symptoms of menopause. Whatever your age, committing to a healthy diet will help you look and feel your best so that you stay on top of your commitments and enjoy life.

Stock your kitchen to be meal ready

Try to keep your kitchen stocked with recipe basics:

• Fresh and frozen fruits and vegetables.
• Recipe and soup starters such as garlic, onions, carrots, and celery.
• Healthy staples like brown rice, white Basmati rice, whole-wheat pasta, quinoa, and wild rice.
• Whole wheat bread and tortillas for healthy sandwiches and wraps.
• Beans such as lentils, black beans, chickpeas, black-eyed peas, kidney beans, fava beans, and lima beans.
• Frozen corn, peas, and other vegetables to add to recipes or for a quick vegetable side dish.
• Frozen fruit and berries to make smoothies or frozen desserts.
• Dark greens for salads, plus salad add-ins like dried fruit, nuts, beans, and seeds.
• Fresh and dried herbs and spices.
• Healthy fats and oils for cooking, such as olive oil and canola oil. You can also try specialty oils like peanut, sesame, or truffle oil for adding flavor.
• Unsalted nuts for snacking, like almonds, walnuts, cashews, peanuts, and pistachios.
• Vinegars, such as balsamic, red wine, and rice vinegar for salads and veggies.
• Strong cheeses, like aged Parmesan or blue cheese for intense flavor in salads, pasta, and soups.

Have an emergency dinner or two ready to go

Challenge yourself to come up with two or three dinners that can be put together without going to the store—utilizing things in your pantry, freezer and spice rack. A delicious dinner of whole grain pasta with a quick tomato sauce or a quick and easy black bean quesadilla on a whole wheat flour tortilla (among endless other recipes) could act as your go-to meal when you are just too busy to shop or cook.

Healthy eating tip 10: Plan quick and easy meals ahead

Healthy eating starts with great planning. You will have won half the healthy diet battle if you have a well-stocked kitchen, a stash of quick and easy recipes, and plenty of healthy snacks.

Plan your meals by the week or even the month 

One of the best ways to have a healthy diet is to prepare your own food and eat in regularly. Pick a few healthy recipes that you and your family like and build a meal schedule around them. If you have three or four meals planned per week and eat leftovers on the other nights, you will be much farther ahead than if you are eating out or having frozen dinners most nights.

Shop the perimeter of the grocery store

In general, healthy eating ingredients are found around the outer edges of most grocery stores—fresh fruits and vegetables, fish and poultry, whole grain breads and dairy products. The centers of many grocery stores are filled with overpriced, processed foods that aren’t good for you. Shop the perimeter of the store for most of your groceries (fresh items), add a few things from the freezer section (frozen fruits and vegetables), and the aisles with spices, oils, and whole grains (like rolled oats, brown rice, whole wheat pasta).

Cook when you can

Try to cook one or both weekend days or on a weekday evening and make extra to freeze or set aside for another night. Cooking ahead saves time and money, and it is gratifying to know that you have a home cooked meal waiting to be eaten.

Healthy eating tip 9: Limit sugar, salt, and refined grains

If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.

Sugar and refined starches

It is okay to enjoy sweets in moderation, but try to cut down on sugar. Sugar causes energy ups and downs and adds to health problems like arthritis, diabetes, osteoporosis, headaches, and depression.

• Give recipes a makeover. Often recipes taste just as good with less sugar.
• Avoid sugary drinks. One 12-oz soda has about 10 teaspoons of sugar in it! Try sparkling water with lemon or a splash of fruit juice.
• Eliminate processed foods. Processed foods and foods made with white flour and white sugar cause your blood sugar to go up and down leaving you tired and sapped of energy.

Salt

Salt itself is not bad, but most of us consume too much salt in our diets.

• Limit sodium to 2,300 mg per day, the equivalent to one teaspoon of salt. Most of us consume far more than one teaspoon of salt per day.
• Avoid processed, packaged, restaurant and fast food. Processed foods like canned soups or frozen meals contain hidden sodium that quickly surpasses the recommended teaspoon a day.

Healthy eating tip 8: Add calcium & vitamin D for strong bones

Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Great sources of calcium include:

• Dairy products, which come already fortified with vitamin D.
• Dark green, leafy vegetables, such as kale and collard greens
• Dried beans and legumes

Complete, incomplete and complementary proteins

• A complete protein source—from animal proteins such as meat, poultry, fish, milk, cheese and eggs—provides all of the essential amino acids.
• An incomplete protein—from vegetable proteins like grains, legumes, nuts, seeds and beans—is low in one or more essential amino acids.
• Complementary proteins are two or more incomplete protein sources that together provide all of the essential amino acids your body needs. For example, rice and dry beans are each incomplete proteins, but together they provide all of the essential amino acids.
• Do complementary proteins need to be eaten in the same meal?  Research shows that your body can combine complementary proteins that are eaten within the same day.
• Why are complete and complementary proteins important? Complete and complementary proteins that provide all of the essential amino acids will fill you up longer than carbohydrates because they break down more slowly in the digestive process.

Healthy eating tip 7: Put protein in perspective

Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Here are some guidelines for including protein in your healthy diet:

Try different types of protein. Whether or not you are a vegetarian, trying different protein sources—such as beans, nuts, seeds, peas, tofu and soy products—will open up new options for healthy mealtimes.

• Beans:  Black beans, navy beans, garbanzos, and lentils are good options.
• Nuts: Almonds, walnuts, pistachios and pecans are great choices.
• Soy products: Try tofu, soy milk, tempeh and veggie burgers for a change.
• Avoid salted or sugary nuts and refried beans.

Downsize your portions of protein. Most people in the U.S. eat too much protein. Try to move away from protein being the center of your meal. Focus on equal servings of protein, whole grains, and vegetables.

Focus on quality sources of protein, like fresh fish, chicken or turkey, tofu, eggs, beans or nuts. When you are having meat, chicken, or turkey, buy meat that is free of hormones and antibiotics.

Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats

Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails.  Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:

• Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
• Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flaxseed oils, and walnuts.

Reduce or eliminate from your diet:

• Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
• Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Fiber: An essential component of a healthy diet

Dietary fiber, found in plant foods (fruit, vegetables and whole grains) is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by helping you feel full faster and for a longer amount of time, and keeping your blood sugar stable. A healthy diet contains approximately 20-30 grams of fiber a day, but most of us only get about half that amount.
The two types of fiber are soluble and insoluble.

• Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
• Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Healthy eating tip 5: Eat more healthy carbs and whole grains

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

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Don’t forget to shop fresh and local whenever possible

The local farmer’s market, fruit stand or Community Supported Agriculture (CSA) group are great ways to get access to fresh, local produce. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.

Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.

Water—a vital part of a healthy diet

Water makes up about 75% of our bodies and helps flush our systems of waste products and toxins. Yet many people go through life dehydrated—causing tiredness, low energy and headaches.
Caffeinated beverages, in particular, actually cause the body to lose water. Fresh fruits and vegetables, on the other hand, contain plenty of water and can help with hydration, especially when you are looking for an alternative to your eighth glass of water for the day.

Eat a rainbow of fruits and vegetables every day—the brighter the better.

The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants—and different colors provide different benefits. Some great choices are:

• Greens: Greens are packed with calcium, magnesium, iron, potassium, zinc, vitamins A, C, E and K, and they help strengthen the blood and respiratory systems. Be adventurous with your greens and branch out beyond bright and dark green lettuce—kale, mustard greens, broccoli, Chinese cabbage are just a few of the options.
• Sweet vegetables: Naturally sweet vegetables add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.
• Fruit: A wide variety of fruit is also vital to a healthy diet. Fruit provides fiber, vitamins and antioxidants. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.