WOMEN'S HEALTH TALK
How do nutritional needs change for women throughout their lifespan?
During adolescence and early adulthood, women need to increase their intake of food rich in calcium to build peak (maximum) bone mass. This will reduce the risk later in life of developing osteoporosis, a progressive loss of bone that leaves those affected more susceptible to fractures.
All women need more iron than men since they lose iron through menstruation. Intake of calories varies for each person based on age, gender and activity level but, for the most part, women between 23 and 50 years of age should eat about 2,200 calories per day to maintain their current weight, while older women need fewer calories. No one should consume fewer than 1,500 calories, even in attempts to lose weight, according to the U.S. Food and Drug Administration (FDA). The FDA recommends that everyone maintain healthy levels of fat and fiber intake throughout their adult lives.
What is a healthy diet?
A healthy diets follows the food "pyramid," which recommends six-11 servings of complex carbohydrates, two to three servings each of fruits and vegetables, one to two servings each of dairy products and proteins like meat, tofu or beans, and little use of added fats and sugars. Generally, a well-balanced diet will adequately meet women’s needs for vitamins and minerals. For good health, women need to pay special attention to calcium, iron and folate (folic acid). Here are some more suggestions for healthy eating.
Eat a variety of foods.
Balance the food you eat with physical activity. Maintain or improve your weight.
Choose a diet with plenty of grain products, vegetables, and fruits.
Choose a diet low in fat, saturated fat and cholesterol.
Choose a diet moderate in sugars.
Choose a diet moderate in salt and sodium.
If you drink alcoholic beverages, do so in moderation.
Why is a healthy diet especially important for women?
Eating well is one of the best ways you can take of yourself—and those who depend on you. Whether you have children, are helping to care for your parents (or, increasingly for the "sandwich generation," handling both of these responsibilities simultaneously) or simply being a friend and companion to others in your life, you can only be of service to them when you feel healthy and energetic yourself.
In addition, having a healthy diet decreases your chance of being overweight or obese. Excess weight and obesity put you at risk for a number of serious conditions, including:
heart disease,
type 2 diabetes,
high blood pressure,
stroke,
arthritis,
gallbladder disease,
sleep apnea
osteoarthritis, and
some cancers.
If you are already dealing with any of the above, you will want to follow a healthy diet designed specifically for this medical condition.
How can I eat healthy when I'm so busy?
Creating a healthy diet when you're balancing multiple commitments is easier than you think! Once you get into the habit of eating well, it will actually be simpler to take the steps you know will help you feel terrific than to reach for junk food that plummets your energy.
Try these top ten ideas for fabulous nutrition in no time:
O.J. with added calcium. Calcium-fortified orange juice helps ward off PMS, high blood pressure and osteoporosis. Down a glass to help you rise and shine!
High fiber cereal. When you're food shopping, select a cereal with at least 7 grams of fiber per serving. Fiber is a cancer fighter, and it helps cancel out calories.
"Youth" berries. Blueberries are antioxidant stars; they can slow down your aging clock. Toss them on your cereal for a power-packed breakfast.
Apples and nuts. Take fruit and nuts with you to work—great protein and anti-oxidant protection that also gives you sustained energy release.
Water. Most of us are dehydrated and don't even know it. Fatigue, poor concentration and headaches are signs of mild dehydration. Keep bottled water in your office and filtered or bottled water at home; aim for eight glasses a day. Fizzy water is fine, too, and sure beats coffee or cola!
Whole grains. Choose whole wheat bread, whole wheat pasta, whole grain cereals. You'll boost fiber, reduce empty calories, and feel fuller from the nutrients.
Dipped carrots. Yes, some fat is good for you (see below for a discussion on good and bad fats). Eat your carrot sticks with a cube of cheese or dip, which will aid in absorption of those cancer-fighting carotenoids.
Berry desserts. Dining out? Order your dessert first, and make it fresh berries. Most restaurants have them in season. Raspberries , strawberries, or blackberries make a delicious appetizer, and you're ingesting fiber, antioxidants, and ellagic acid, a compound being studied as a colon cancer fighter.
Salmon. A rich source of omega-3s ("good" fats), salmon can help ward off depression, severe menstrual cramps, macular degeneration (a cause of blindness), fatal heart attacks, and possibly even breast cancer. A 3-oz serving of cooked salmon has 1.9g of omega-3s; in comparison, 3 oz of cooked chicken breast has a mere 0.05g.
Whenever possible choose wild salmon, since salmon farmers use antibiotics and vaccines to fight the spread of disease and add dyes to the feed to improve the appearance of the flesh of farmed salmon. In addition, wild salmon has more omega-3 fats.
Cocoa at bedtime. Love chocolate? Cocoa, which has much of the fat removed, has more antioxidant power than tea. The flavonoids in cocoa can keep blood platelets from clotting, which may prevent heart attacks. Plus, the milk in hot cocoa loves your bones! If you're lactose- or caffeine-sensitive, or don't like cocoa, be sure to take your calcium supplement instead. (See below for more on bone health and calcium.)
What are some guidelines for food choices and serving sizes?
We're living in a "Supersize Me" world, but that doesn't mean you have to eat supersized servings. A "serving" is a standard amount set by the U.S. Government, or sometimes by others for recipes, cookbooks, or diet plans. A "portion" is how much food you choose to eat.
The portion size you're used to eating may be equal to two or three standard servings—or the other way around. You might double the serving of peanut butter if you were making a hearty sandwich, for example.
Here are some sample serving sizes:
A serving of meat (boneless, cooked weight) is two to three ounces, or roughly the size of the palm of your hand, a deck of cards, or an audiocassette tape.
A serving of chopped vegetables or fruit is 1/2 cup, or approximately half a baseball or a rounded handful.
A serving of fresh fruit is one medium piece, or the size of a baseball.
A serving of cooked pasta, rice, or cereal is 1/2 cup, or half a baseball or a rounded handful.
A serving of cooked beans is 1/2 cup, or half a baseball or a rounded handful.
A serving of nuts is 1/3 cup, or a level handful for an average adult.
A serving of peanut butter is two tablespoons, about the size of a golf ball.
To control portion sizes at home, try the following:
Eat slowly so your brain gets the message when your stomach is full.
Pay attention to what you're eating and savor the smell and taste of your foods. Don't eat in front of the TV or while busy with other activities.
Eat three sensible meals at regular times or eat 5-6 smaller meals throughout the day, instead of three larger ones. This is a good way to control cravings and drops in blood sugar. Skipping meals may lead you to eat larger portions of high-calorie, high-fat foods at your next meal or snack
Take seconds of vegetables or salads instead of higher-fat, higher-calorie foods.
When cooking in large batches, freeze food you won't serve right away. You won't be tempted to finish eating the whole batch before the food goes bad. And, you'll have ready-made food for another day. Freeze in single-meal-sized containers.
Keep snacking to a minimum. When you do snack, choose fruits, veggies and dip, or nuts.
When you do have a treat like chips, cookies, or ice cream, eat only one serving, eat it slowly, and enjoy it!
How can I follow a healthy food plan when dining out?
For many people, food is one of life’s great pleasures, and sharing a meal with family and friends is particularly enjoyable. http://us.f903.mail.yahoo.com/ym/fast_food_nutrition.htm
What is the difference between good and bad fats?
Fats are necessary for good health. Without any dietary fat, food would taste exceedingly bland, your skin and hair would turn dry and brittle, and you wouldn't be able to absorb several important vitamins, since Vitamins A, D, E, and K are fat-soluble.
According to nutrition expert Dr. Sears, there are three basic types of fats:
monounsaturated fats (MUFAs),
polyunsaturated fats (PUFAs) and
saturated fats (SATFAs), which include hydrogenated and trans fats.
MUFAs and PUFAs are good for you; SATFAs are unhealthy.
How do you tell a good fat from a bad one? "The good fats (MUFAs and PUFAs) are like oil. They flow through your arteries. The bad fats (SATFAs) act like sludge, sticking to the arteries." The degree of saturation is the telltale sign. A saturated fat (like lard), is solid at room temperature; an unsaturated fat (like olive oil) is liquid at room temperature.
Just like a car, your body needs oil to run smoothly, and it needs essential fatty acids (EFAs) to hum at peak efficiency. The two EFAs your body can't make on its own, linolenic acid (omega-3) and linoleic acid (omega-6) are the ones being touted in the flax oil, evening primrose oil, borage oil, and similar EFA products you'll find in the supplement section of your natural foods store.
How much fat do I need?
Keep your total fat intake between 20 to 35 percent of calories. This will give you enough calories to satisfy your hunger, which can help you maintain a healthy weight, and also help lower your blood cholesterol level.
Choose foods low insaturated and trans fats, such as fruits, vegetables, whole grains, and low-fat or nonfat dairy products. Avoid fried and baked goods such as French fries, crackers and cookies.
Eat at least two servings of fish per week (especially "fatty" fish like salmon and lake trout) because they are high in omega-3 EFAs. Children, pregnant and breastfeeding women should limit fish intake to 12 ounces per week.
You can also get omega-3 fatty acids from plant sources such as tofu, soybeans, walnuts and flaxseeds.
How can I determine how much fat is ok to eat daily and have a healthy diet?
The total fat in your diet should average no more than 30 percent of your calories and saturated fat should be no more than 10 percent. The total fat and saturated fat grams you should eat depends on how many calories you consume each day. Check food labels to find out the number of fat grams (total and saturated) in each serving.
What are the special dietary needs for pregnancy?
Optimum nutrition is a vital component of prenatal care. But pregnancy doesn't mean throwing dietary caution to the winds! For instance, "eating for two" does not mean to double your portion sizes. See Nutrition for Pregnant Women below for suggested weight gain and weight distribution throughout your pregnancy:
The smart dietary decisions you make at this time are also the healthiest for you and your baby. You'll want to:
Abstain from alcohol. No amount is safe for the baby.
Quit smoking.
Cut down on caffeine, which interferes with iron absorption. Have no more than 1-2 cups a day of caffeinated drinks. Substitute herbal tea, or decaf coffee or tea, instead.
Restrict sugar and salt.
Follow the pre-natal supplement program outlined by your doctor.
Eat smaller, more frequent meals rather than a few large ones. This will also help prevent (or diminish) morning sickness and heartburn.
Drink plenty of fluids (especially pure water) and eat fiber to prevent constipation.
What are the special dietary needs for breastfeeding?
The good news: you can increase your caloric consumption to 2000-2200 calories per day, which accounts for the amount consumed by your breastfeeding baby. Be sure to emphasize:
protein and calcium, which are in higher demand during lactation;
healthy fluids, including pure water, milk, fruit juices, vegetable juices and soups;
prenatal vitamin supplements, which are still helpful during breastfeeding—unless your physician tells you otherwise.
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, meet your calcium needs through other high calcium foods, such as:
kale,
broccoli,
watercress,
salmon,
turnip greens,
almonds, and
sardines.
And, just as with the pregnancy guidelines above, refrain from drinking alcohol or smoking until you have weaned your baby.
What are the special dietary needs for menopausal women?
For up to a decade prior to menopause, your reproductive system prepares to retire, and your body produces less estrogen. This time frame, known as perimenopause, can bring on a host of gradual symptoms, including drier skin, wrinkles, fatigue, sleep disturbances, moodiness—and weight gain, even if you're eating the same foods as always. As you age, your body does not need as many calories. To maintain the same weight, you will have to adjust what you eat.
On the other hand, thinner women would do well to put on a little extra weight at menopause, because:
estrogen is produced in the body’s fat cells, and some can continue to be produced after menopause;
weight can protect an older woman from dehydration or calorie loss during illness;
fat can be protective in emergency situations.
To transform potential hot flashes into power surges, focus on eating especially well as you enter your menopausal years. Some key changes to make now:
Reduce dietary fat. No more than 30% of total calories. In addition to helping you maintain a healthy weight, less dietary fat lowers your risk of heart disease, the #1 cause of death among women. Keep the good fats, however. Evening primrose oil, an essential fatty acid mentioned above, has anti-inflammatory properties, and may be useful in alleviating hot flashes.
Increase phytoestrogens. These plant-based compounds enhance cardiovascular health by lowering blood cholesterol. Examples of soy-based phytoestrogens include tofu, soya nuts, soya milk, and soyabeans. Other forms of phytoestrogens are found in whole-grain cereals, nuts, berries, peas, beans, sunflower seeds, red clover, and bean sprouts.
Boost calcium intake. See next section for details.
Consume less red meat and soft drinks. These leach calcium from your bones and add unnecessary fat and empty calories to your diet.
Use vitamins and minerals to enhance food absorption. For example, Vitamin D helps you absorb calcium and form strong bones. Zinc helps maintain pliancy in your genital tract, while magnesium helps prevent mood swings and insomnia. Magnesium also boosts blood calcium levels.
Maintain a balanced diet. As you grow older, you may find that your appetite decreases and your stomach cannot hold as much as before. Try eating smaller amounts several times a day to assure that you get sufficient nutrition. If necessary, add a liquid supplement between meals.
How can I maintain bone density and prevent osteoporosis?
Bone mass peaks at age 30 and begins to decline thereafter. Even though some bone loss is inevitable, there's a lot you can do to strengthen bone density and maintain good bone health well into your later years.
Calcium is king—but how you ingest it makes a difference. Calcium is absorbed slowly; your body cannot take in more than 500 mg at once. And, naturally occurring calcium is more effectively absorbed than supplemental calcium.
From age 40 on, you need between 1200-1500 mg of calcium a day. To boost your calcium intake:
Start your day with a calcium-fortified whole grain cereal.
Spoon up the milk at the bottom of your cereal bowl, where some of the cereal's nutrients have pooled.
Choose high calcium snacks such as yogurt, calcium-fortified orange juice, canned sardines with bones, and almonds.
Pick hard cheese over soft. An ounce of cheddar packs 200 mg, versus a meager 60 mg in a half-cup of cottage cheese.
Understand food labels. If a label says a serving supplies 25% of daily calcium, simply add a 0 to equal 250mg; 50% equals 500mg.
Skip the sodas! They draw calcium right out of your bones. Go for a tall glass of milk instead, an ideal source of calcium at 300 mg per 8 ounce serving.
Forgo fad diets. Yo-yo dieting sets up the body for significant bone loss.
Many health conditions can affect calcium levels. Be sure to talk with your doctor about calcium and whether you need a bone density evaluation if you have or have had any of the following: asthma, diabetes, seizures, thyroid disease, lupus, rheumatoid arthritis, an eating disorder, lactose intolerance, colitis, Crohn's disease, kidney stones, an irregular menstrual cycle or an early hysterectomy.
A healthy diet companion for a supple skeleton is regular exercise. Weight-bearing exercise strengthens bones and helps prevent osteoporosis, so going for a long walk several times a week is an excellent preventive measure. An exercise class or gym workout that puts stress on the bones and supporting muscle tissue are other good options.
What do I need to know about sodium?
The mineral sodium is a component of salt, or sodium chloride. Some sodium is necessary to good health. It regulates fluid balance in your body and helps your muscles and nerves function properly.
But as with other aspects of the American diet, we tend to overdo a good thing. An adult needs 500 to 1000 mgs of sodium per day; 1,100 to 3,300 mgs is still considered safe. This is equal to the amount of sodium in approximately one-half to one and a half teaspoons of table salt. However, the average American consumes 2,500 to 5,000 mgs of sodium per day—up to ten times the amount needed!
Reduce your sodium intake and you decrease your risk of high blood pressure, and consequently the likelihood of heart disease, kidney disease and stroke.
To reduce sodium in your diet:
Cook from scratch, substituting spices for salt in recipes.
Buy vegetables fresh, plain frozen, or canned "with no salt added".
Use fresh poultry, fish, and lean meats rather than canned or processed ones.
Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
Rinse canned foods, such as tuna, to remove some sodium.
Read food labels. Choose "convenience" foods that are lower in sodium.
Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium.
Taste your food before automatically adding salt.
Remember that salt, like sugar, is an acquired taste. Once you retrain your palate to enjoy foods with a lower sodium content, you'll find it easier to stay within the recommended salt guidelines—and you'll feel healthier as well.
Part I of this series is filled with practical tips and suggestions to help you enjoy your meals and be healthy. Part II is filled with guides to manage your weight and help control, prevent, and heal from heart disease /stroke, cancer, diabetes and osteoporosis.
During adolescence and early adulthood, women need to increase their intake of food rich in calcium to build peak (maximum) bone mass. This will reduce the risk later in life of developing osteoporosis, a progressive loss of bone that leaves those affected more susceptible to fractures.
All women need more iron than men since they lose iron through menstruation. Intake of calories varies for each person based on age, gender and activity level but, for the most part, women between 23 and 50 years of age should eat about 2,200 calories per day to maintain their current weight, while older women need fewer calories. No one should consume fewer than 1,500 calories, even in attempts to lose weight, according to the U.S. Food and Drug Administration (FDA). The FDA recommends that everyone maintain healthy levels of fat and fiber intake throughout their adult lives.
What is a healthy diet?
A healthy diets follows the food "pyramid," which recommends six-11 servings of complex carbohydrates, two to three servings each of fruits and vegetables, one to two servings each of dairy products and proteins like meat, tofu or beans, and little use of added fats and sugars. Generally, a well-balanced diet will adequately meet women’s needs for vitamins and minerals. For good health, women need to pay special attention to calcium, iron and folate (folic acid). Here are some more suggestions for healthy eating.
Eat a variety of foods.
Balance the food you eat with physical activity. Maintain or improve your weight.
Choose a diet with plenty of grain products, vegetables, and fruits.
Choose a diet low in fat, saturated fat and cholesterol.
Choose a diet moderate in sugars.
Choose a diet moderate in salt and sodium.
If you drink alcoholic beverages, do so in moderation.
Why is a healthy diet especially important for women?
Eating well is one of the best ways you can take of yourself—and those who depend on you. Whether you have children, are helping to care for your parents (or, increasingly for the "sandwich generation," handling both of these responsibilities simultaneously) or simply being a friend and companion to others in your life, you can only be of service to them when you feel healthy and energetic yourself.
In addition, having a healthy diet decreases your chance of being overweight or obese. Excess weight and obesity put you at risk for a number of serious conditions, including:
heart disease,
type 2 diabetes,
high blood pressure,
stroke,
arthritis,
gallbladder disease,
sleep apnea
osteoarthritis, and
some cancers.
If you are already dealing with any of the above, you will want to follow a healthy diet designed specifically for this medical condition.
How can I eat healthy when I'm so busy?
Creating a healthy diet when you're balancing multiple commitments is easier than you think! Once you get into the habit of eating well, it will actually be simpler to take the steps you know will help you feel terrific than to reach for junk food that plummets your energy.
Try these top ten ideas for fabulous nutrition in no time:
O.J. with added calcium. Calcium-fortified orange juice helps ward off PMS, high blood pressure and osteoporosis. Down a glass to help you rise and shine!
High fiber cereal. When you're food shopping, select a cereal with at least 7 grams of fiber per serving. Fiber is a cancer fighter, and it helps cancel out calories.
"Youth" berries. Blueberries are antioxidant stars; they can slow down your aging clock. Toss them on your cereal for a power-packed breakfast.
Apples and nuts. Take fruit and nuts with you to work—great protein and anti-oxidant protection that also gives you sustained energy release.
Water. Most of us are dehydrated and don't even know it. Fatigue, poor concentration and headaches are signs of mild dehydration. Keep bottled water in your office and filtered or bottled water at home; aim for eight glasses a day. Fizzy water is fine, too, and sure beats coffee or cola!
Whole grains. Choose whole wheat bread, whole wheat pasta, whole grain cereals. You'll boost fiber, reduce empty calories, and feel fuller from the nutrients.
Dipped carrots. Yes, some fat is good for you (see below for a discussion on good and bad fats). Eat your carrot sticks with a cube of cheese or dip, which will aid in absorption of those cancer-fighting carotenoids.
Berry desserts. Dining out? Order your dessert first, and make it fresh berries. Most restaurants have them in season. Raspberries , strawberries, or blackberries make a delicious appetizer, and you're ingesting fiber, antioxidants, and ellagic acid, a compound being studied as a colon cancer fighter.
Salmon. A rich source of omega-3s ("good" fats), salmon can help ward off depression, severe menstrual cramps, macular degeneration (a cause of blindness), fatal heart attacks, and possibly even breast cancer. A 3-oz serving of cooked salmon has 1.9g of omega-3s; in comparison, 3 oz of cooked chicken breast has a mere 0.05g.
Whenever possible choose wild salmon, since salmon farmers use antibiotics and vaccines to fight the spread of disease and add dyes to the feed to improve the appearance of the flesh of farmed salmon. In addition, wild salmon has more omega-3 fats.
Cocoa at bedtime. Love chocolate? Cocoa, which has much of the fat removed, has more antioxidant power than tea. The flavonoids in cocoa can keep blood platelets from clotting, which may prevent heart attacks. Plus, the milk in hot cocoa loves your bones! If you're lactose- or caffeine-sensitive, or don't like cocoa, be sure to take your calcium supplement instead. (See below for more on bone health and calcium.)
What are some guidelines for food choices and serving sizes?
We're living in a "Supersize Me" world, but that doesn't mean you have to eat supersized servings. A "serving" is a standard amount set by the U.S. Government, or sometimes by others for recipes, cookbooks, or diet plans. A "portion" is how much food you choose to eat.
The portion size you're used to eating may be equal to two or three standard servings—or the other way around. You might double the serving of peanut butter if you were making a hearty sandwich, for example.
Here are some sample serving sizes:
A serving of meat (boneless, cooked weight) is two to three ounces, or roughly the size of the palm of your hand, a deck of cards, or an audiocassette tape.
A serving of chopped vegetables or fruit is 1/2 cup, or approximately half a baseball or a rounded handful.
A serving of fresh fruit is one medium piece, or the size of a baseball.
A serving of cooked pasta, rice, or cereal is 1/2 cup, or half a baseball or a rounded handful.
A serving of cooked beans is 1/2 cup, or half a baseball or a rounded handful.
A serving of nuts is 1/3 cup, or a level handful for an average adult.
A serving of peanut butter is two tablespoons, about the size of a golf ball.
To control portion sizes at home, try the following:
Eat slowly so your brain gets the message when your stomach is full.
Pay attention to what you're eating and savor the smell and taste of your foods. Don't eat in front of the TV or while busy with other activities.
Eat three sensible meals at regular times or eat 5-6 smaller meals throughout the day, instead of three larger ones. This is a good way to control cravings and drops in blood sugar. Skipping meals may lead you to eat larger portions of high-calorie, high-fat foods at your next meal or snack
Take seconds of vegetables or salads instead of higher-fat, higher-calorie foods.
When cooking in large batches, freeze food you won't serve right away. You won't be tempted to finish eating the whole batch before the food goes bad. And, you'll have ready-made food for another day. Freeze in single-meal-sized containers.
Keep snacking to a minimum. When you do snack, choose fruits, veggies and dip, or nuts.
When you do have a treat like chips, cookies, or ice cream, eat only one serving, eat it slowly, and enjoy it!
How can I follow a healthy food plan when dining out?
For many people, food is one of life’s great pleasures, and sharing a meal with family and friends is particularly enjoyable. http://us.f903.mail.yahoo.com/ym/fast_food_nutrition.htm
What is the difference between good and bad fats?
Fats are necessary for good health. Without any dietary fat, food would taste exceedingly bland, your skin and hair would turn dry and brittle, and you wouldn't be able to absorb several important vitamins, since Vitamins A, D, E, and K are fat-soluble.
According to nutrition expert Dr. Sears, there are three basic types of fats:
monounsaturated fats (MUFAs),
polyunsaturated fats (PUFAs) and
saturated fats (SATFAs), which include hydrogenated and trans fats.
MUFAs and PUFAs are good for you; SATFAs are unhealthy.
How do you tell a good fat from a bad one? "The good fats (MUFAs and PUFAs) are like oil. They flow through your arteries. The bad fats (SATFAs) act like sludge, sticking to the arteries." The degree of saturation is the telltale sign. A saturated fat (like lard), is solid at room temperature; an unsaturated fat (like olive oil) is liquid at room temperature.
Just like a car, your body needs oil to run smoothly, and it needs essential fatty acids (EFAs) to hum at peak efficiency. The two EFAs your body can't make on its own, linolenic acid (omega-3) and linoleic acid (omega-6) are the ones being touted in the flax oil, evening primrose oil, borage oil, and similar EFA products you'll find in the supplement section of your natural foods store.
How much fat do I need?
Keep your total fat intake between 20 to 35 percent of calories. This will give you enough calories to satisfy your hunger, which can help you maintain a healthy weight, and also help lower your blood cholesterol level.
Choose foods low insaturated and trans fats, such as fruits, vegetables, whole grains, and low-fat or nonfat dairy products. Avoid fried and baked goods such as French fries, crackers and cookies.
Eat at least two servings of fish per week (especially "fatty" fish like salmon and lake trout) because they are high in omega-3 EFAs. Children, pregnant and breastfeeding women should limit fish intake to 12 ounces per week.
You can also get omega-3 fatty acids from plant sources such as tofu, soybeans, walnuts and flaxseeds.
How can I determine how much fat is ok to eat daily and have a healthy diet?
The total fat in your diet should average no more than 30 percent of your calories and saturated fat should be no more than 10 percent. The total fat and saturated fat grams you should eat depends on how many calories you consume each day. Check food labels to find out the number of fat grams (total and saturated) in each serving.
What are the special dietary needs for pregnancy?
Optimum nutrition is a vital component of prenatal care. But pregnancy doesn't mean throwing dietary caution to the winds! For instance, "eating for two" does not mean to double your portion sizes. See Nutrition for Pregnant Women below for suggested weight gain and weight distribution throughout your pregnancy:
The smart dietary decisions you make at this time are also the healthiest for you and your baby. You'll want to:
Abstain from alcohol. No amount is safe for the baby.
Quit smoking.
Cut down on caffeine, which interferes with iron absorption. Have no more than 1-2 cups a day of caffeinated drinks. Substitute herbal tea, or decaf coffee or tea, instead.
Restrict sugar and salt.
Follow the pre-natal supplement program outlined by your doctor.
Eat smaller, more frequent meals rather than a few large ones. This will also help prevent (or diminish) morning sickness and heartburn.
Drink plenty of fluids (especially pure water) and eat fiber to prevent constipation.
What are the special dietary needs for breastfeeding?
The good news: you can increase your caloric consumption to 2000-2200 calories per day, which accounts for the amount consumed by your breastfeeding baby. Be sure to emphasize:
protein and calcium, which are in higher demand during lactation;
healthy fluids, including pure water, milk, fruit juices, vegetable juices and soups;
prenatal vitamin supplements, which are still helpful during breastfeeding—unless your physician tells you otherwise.
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, meet your calcium needs through other high calcium foods, such as:
kale,
broccoli,
watercress,
salmon,
turnip greens,
almonds, and
sardines.
And, just as with the pregnancy guidelines above, refrain from drinking alcohol or smoking until you have weaned your baby.
What are the special dietary needs for menopausal women?
For up to a decade prior to menopause, your reproductive system prepares to retire, and your body produces less estrogen. This time frame, known as perimenopause, can bring on a host of gradual symptoms, including drier skin, wrinkles, fatigue, sleep disturbances, moodiness—and weight gain, even if you're eating the same foods as always. As you age, your body does not need as many calories. To maintain the same weight, you will have to adjust what you eat.
On the other hand, thinner women would do well to put on a little extra weight at menopause, because:
estrogen is produced in the body’s fat cells, and some can continue to be produced after menopause;
weight can protect an older woman from dehydration or calorie loss during illness;
fat can be protective in emergency situations.
To transform potential hot flashes into power surges, focus on eating especially well as you enter your menopausal years. Some key changes to make now:
Reduce dietary fat. No more than 30% of total calories. In addition to helping you maintain a healthy weight, less dietary fat lowers your risk of heart disease, the #1 cause of death among women. Keep the good fats, however. Evening primrose oil, an essential fatty acid mentioned above, has anti-inflammatory properties, and may be useful in alleviating hot flashes.
Increase phytoestrogens. These plant-based compounds enhance cardiovascular health by lowering blood cholesterol. Examples of soy-based phytoestrogens include tofu, soya nuts, soya milk, and soyabeans. Other forms of phytoestrogens are found in whole-grain cereals, nuts, berries, peas, beans, sunflower seeds, red clover, and bean sprouts.
Boost calcium intake. See next section for details.
Consume less red meat and soft drinks. These leach calcium from your bones and add unnecessary fat and empty calories to your diet.
Use vitamins and minerals to enhance food absorption. For example, Vitamin D helps you absorb calcium and form strong bones. Zinc helps maintain pliancy in your genital tract, while magnesium helps prevent mood swings and insomnia. Magnesium also boosts blood calcium levels.
Maintain a balanced diet. As you grow older, you may find that your appetite decreases and your stomach cannot hold as much as before. Try eating smaller amounts several times a day to assure that you get sufficient nutrition. If necessary, add a liquid supplement between meals.
How can I maintain bone density and prevent osteoporosis?
Bone mass peaks at age 30 and begins to decline thereafter. Even though some bone loss is inevitable, there's a lot you can do to strengthen bone density and maintain good bone health well into your later years.
Calcium is king—but how you ingest it makes a difference. Calcium is absorbed slowly; your body cannot take in more than 500 mg at once. And, naturally occurring calcium is more effectively absorbed than supplemental calcium.
From age 40 on, you need between 1200-1500 mg of calcium a day. To boost your calcium intake:
Start your day with a calcium-fortified whole grain cereal.
Spoon up the milk at the bottom of your cereal bowl, where some of the cereal's nutrients have pooled.
Choose high calcium snacks such as yogurt, calcium-fortified orange juice, canned sardines with bones, and almonds.
Pick hard cheese over soft. An ounce of cheddar packs 200 mg, versus a meager 60 mg in a half-cup of cottage cheese.
Understand food labels. If a label says a serving supplies 25% of daily calcium, simply add a 0 to equal 250mg; 50% equals 500mg.
Skip the sodas! They draw calcium right out of your bones. Go for a tall glass of milk instead, an ideal source of calcium at 300 mg per 8 ounce serving.
Forgo fad diets. Yo-yo dieting sets up the body for significant bone loss.
Many health conditions can affect calcium levels. Be sure to talk with your doctor about calcium and whether you need a bone density evaluation if you have or have had any of the following: asthma, diabetes, seizures, thyroid disease, lupus, rheumatoid arthritis, an eating disorder, lactose intolerance, colitis, Crohn's disease, kidney stones, an irregular menstrual cycle or an early hysterectomy.
A healthy diet companion for a supple skeleton is regular exercise. Weight-bearing exercise strengthens bones and helps prevent osteoporosis, so going for a long walk several times a week is an excellent preventive measure. An exercise class or gym workout that puts stress on the bones and supporting muscle tissue are other good options.
What do I need to know about sodium?
The mineral sodium is a component of salt, or sodium chloride. Some sodium is necessary to good health. It regulates fluid balance in your body and helps your muscles and nerves function properly.
But as with other aspects of the American diet, we tend to overdo a good thing. An adult needs 500 to 1000 mgs of sodium per day; 1,100 to 3,300 mgs is still considered safe. This is equal to the amount of sodium in approximately one-half to one and a half teaspoons of table salt. However, the average American consumes 2,500 to 5,000 mgs of sodium per day—up to ten times the amount needed!
Reduce your sodium intake and you decrease your risk of high blood pressure, and consequently the likelihood of heart disease, kidney disease and stroke.
To reduce sodium in your diet:
Cook from scratch, substituting spices for salt in recipes.
Buy vegetables fresh, plain frozen, or canned "with no salt added".
Use fresh poultry, fish, and lean meats rather than canned or processed ones.
Cook rice, pasta, and hot cereals without salt. Cut back on instant or flavored rice, pasta, and cereal mixes, which usually have added salt.
Rinse canned foods, such as tuna, to remove some sodium.
Read food labels. Choose "convenience" foods that are lower in sodium.
Cut back on frozen dinners, pizza, packaged mixes, canned soups or broths, and salad dressings — these often have a lot of sodium.
Taste your food before automatically adding salt.
Remember that salt, like sugar, is an acquired taste. Once you retrain your palate to enjoy foods with a lower sodium content, you'll find it easier to stay within the recommended salt guidelines—and you'll feel healthier as well.
Part I of this series is filled with practical tips and suggestions to help you enjoy your meals and be healthy. Part II is filled with guides to manage your weight and help control, prevent, and heal from heart disease /stroke, cancer, diabetes and osteoporosis.
posted by Nathan at 9:46 PM
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