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Do women really need to eat any differently than men-we're all
humans, right? True, but a woman's nutritional needs are more specific
than a man's. Pam Peeke MD, MPH author of "Fight Fat After
Forty" (Viking 2000) and Assistant Professor of Medicine at
University of Maryland School of Medicine explains why. "Women
are special. They have unique nutritional requirements to keep them
energized and focused, especially as they age. And, that means over
the age of 30 years! Here's a great list of foods that every woman
needs to incorporate into her weekly diet to guarantee that as each
year goes by, she stays as healthy and fit as she can."
So, just because you work like a man and play even harder, your
diet should be a bit more ladylike. We've paired some of our most
nutrient and flavor-packed recipes with each food to help you get
everything you need to fuel that beautiful, wonderful, womanly body.
| 1. |
Soy protein
is found in products like tofu and soymilk to soy nut butter
and cereal. Soy protein is heart healthy (helps lower "bad"
cholesterol levels) and is rich in phytonutrients. Aim for up
to 25 grams of soy protein per day. |
| 2. |
Whole grains
are high in fiber and therefore help stave off digestive problems
that are so common in women. Try to incorporate more whole grains
like brown rice, bran flakes, whole grain breads, barley and
quinoa into your diet. |
| 3. |
Foods rich in
folate like asparagus, oranges, fortified cereals and
beans. Folate is important during pregnancy for ensuring proper
neural tube development of the fetus and has been shown to be
important for heart health. Make sure to get the RDA of 400
micrograms (mcg) per day. |
| 4. |
Cranberries
and cranberry juice. The proanthocyanidins found in cranberries
help prevent bacteria from sticking to the walls of the bladder,
thus warding off urinary tract infections (UTIs). New research
also suggests that cranberries may promote cardiovascular health. |
| 5. |
Water. Though
it's not a food, water is important for all metabolic processes
in the body. It also helps with digestion, weight loss and improves
the appearance of the skin. Drinking 8 to 10, eight-ounce glasses
of water each day is key, but eating foods with a high water
content (like fruits and certain vegetables) will also contribute
to your water intake. |
| 6. |
Nuts are
full of monounsaturated fats, which can help lower cholesterol
levels, and polyunsaturated fats, which can help prevent heart
disease. Plus, nuts are a good source of protein, calcium, phosphorus,
zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts
pack a lot of calories into their tiny packages, so try to limit
your serving to an ounce a day. That's 28 peanuts, 14 walnut
halves and only 7 Brazil nuts. |
| 7. |
Green leafy
vegetables. Everything from kale to bok choy to darker
lettuces. These vegetables provide important nutrients as well
as fiber (aim for 20 to 35 grams each day) to the diet. Try
to get at least three servings of vegetables each day. |
| 8. |
Fruits rich
in vitamin C. These include citrus fruits, strawberries,
green and red peppers, collard and mustard greens, broccoli,
spinach, tomatoes, potatoes, kiwi, guava and parsley. In addition
to contributing to overall health, fruits rich in vitamin C,
an antioxidant, have recently been linked to a decreased risk
of coronary heart disease. Fit two to three servings (or more)
of fruit into your daily diet. The RDA for vitamin C for women
is 75 milligrams a day. |
| 9. |
Iron rich foods.
Due to their monthly cycles, premenopausal women need
more iron. Good sources of iron are garbanzo beans, lean beef,
Swiss chard, tofu and dried apricots. Women need 12 to 15 milligrams
of iron each day, compared to just 10 to 12 milligrams for men. |
| 10 |
Calcium rich
foods. Calcium helps keep bones strong and along with
regular weight bearing exercise, helps to stave off osteoporosis.
Good choices are low fat dairy products, dark green leafy vegetables
(kale, broccoli, collard greens), calcium fortified soy products
and tofu, calcium fortified juices and calcium fortified grains.
Check this list to see how much calcium you need each day: |
|
Dietary Reference Intakes
(DRIs)
4 to 8 years : 800 milligrams
9 to 13 years : 1300 milligrams
14 to 18 years : 1300 milligrams
19 to 50 years : 1000 milligrams
51 to 70+ years : 1200 milligrams
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I sure want to thank you and your entire staff for the way you took care of me... You were extraordinarily understanding, caring, compassionate, patient, welcoming, and all of that is very much appreciated and fully acknowledged. Hope all is well with everyone. Thanks so much!!
- D.S. age 53, male |
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