A woman's nutritional needs are much more specific than a man's. Pam Peeke, M.D., M.Ph., author of Fight Fat After 40 (Viking 2000) and assistant professor of medicine at the 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! 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 really should be a little more ladylike. Here are some of the most nutrient packed foods to help you get everything you need to fuel that beautiful, wonderful, womanly body.
10. Soy Protein: Found in products like tofu, soy milk, soy nut butter and cereal. Soy protein is heart healthy and rich in phytonutrients. Aim for up to 25 grams of soy protein each day.
9. Whole Grains: They are high in fiber and allow you to 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.
8. Foods Rich in Folate: foods such as oranges, asparagus, fortified cereals and beans. Folate is important during pregnancy to ensure 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.
7. Cranberries and Cranberry Juice: The proanthocyanidins found in cranberries help prevent bacteria from sticking to the walls of the bladder, which helps to ward off urinary tract infections (UTIs). New research also suggests that cranberries may promote cardiovascular health.
6. Water: Though it is 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 eight 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.
5. Nuts: 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.
4. Green Leafy Vegetables: This category of vegetable includes 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 your diet. Try to get at least three servings of vegetables each day.
3. Fruits Rich in Vitamin C: These include citrus, 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 disease. Fit 2 to 3 servings of fruit into your daily diet.
2. 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
1. 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
Source: The FoodFit Company
No comments:
Post a Comment