Nutrition for Mothers

Mother's, Grandmothers, Daughters and More.....

5/4/2016

Related Post - ALCAT Protocol - Out of Lemons we make Lemonade

Nutrition for Mothers, Grandmothers, Daughters and more…..
Nancy Cohen RDN LDN
Feeding The Body Feeding The Soul St Augustine,Fl

In honor of May and Mother’s Day let’s talk about Nutrition for Women. Whether you are a female of young , middle or senior age, there are specific key nutrition topics that pertain only to women that are best adhered to for optimal health.

Balance is the Key
Having a balanced diet is key. This doesn’t mean eating perfectly every day- but more importantly having a variety of choices that equal the best formula for good health. Women, would be served the best of health if they include foods such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein choices. However females have special nutrient needs, and should keep the focus on meeting these through the different stages of life.

Eat For Optimal Nutrition
Nutrient-rich foods provide energy for women's busy lives and help to prevent disease. A healthy diet should incorporate:

A minimum of three servings of whole grains. Such as oatmeal, whole wheat breads and or brown rice or quinoa.
Three servings daily of low-fat dairy products including low-fat or fat-free milk, yogurt or cheese.
Five to 6 ounces of protein such as lean meat, chicken, turkey, fish, eggs, beans or peas and nuts.
Four 1/2 cup servings of fruits — fresh, frozen or canned without added sugar.
Five -half cup servings of colorful vegetables — fresh, frozen or canned without added salt.

Remember to incorporate Iron rich choices
Iron is one of the many keys to good health and energy levels in women. Some excellent food sources of iron include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant-based sources of iron (non-heme iron sources) are more easily absorbed by your body when eaten with vitamin C-rich foods. To do so add vitamin C fruits such as strawberries to a spinach salad, squeeze lemon or lime, or add orange slices or tomatoes to a lentil soup or bean dishes.

Child Bearing Years require Rich Sources of Folic Acid
When women reach childbearing age, they need to eat enough folic acid to decrease risk of birth defects. The requirement is at least 400 micrograms of folic acid a day. Make sure you consume adequate amounts of folic acid daily from foods or supplements.. Good food sources of folic acid include: citrus fruits, leafy greens, beans and peas naturally contain folate. Folic acid is also found in fortified products such as cereals, rice and breads.

Make Calcium a Part of Your Daily Diet
For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and prevents osteoporosis, a bone condition which makes the bone vulnerable to breaking and weakening. Calcium rich foods are delicious and can include low-fat or fat-free milk, yogurt and cheese, sardines, tofu (if fortified with calcium) and calcium-fortified foods including juices and cereals. Additionally, there are many calcium fortified non dairy sources such as almond, soy or rice milk and some juices. Please be sure to read your labels.

Foods To Be Managed for a Healthy Weight

Keep weight in check at any age, which has health risks when let out of control. Women young and old should avoid excess consumption of calories from added sugars, fat and alcohol.
Consider-limiting or eliminating intake of regular soft drinks, sugar-sweetened beverages, candy, baked goods and fried foods
For those over 21- consider limiting alcohol intake to one drink per day. A drink is equal to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.
Give thought to choosing low-fat dairy and meat products instead of their full-fat counterparts.
Rather than eating foods that are high in saturated fat — such as the kind found in fatty meats, sausages, cheese and full-fat dairy products, baked goods and pizza. Try lower fat alternatives like lean beef, turkey or chicken products or good choices loaded with veggies and light on the full fat cheeses or fried cooking methods.

Balancing the Scales of Calories and Exercise
Women by their nature typically have a distribution of more fat and less muscle than men. In the calculations of calories needs, you may need fewer calories to maintain a healthy body weight and activity level. Moderately active women need in the 1,800 to 2,200 calorie range daily. Of course, some women who are more physically active may require more calories.
Remember that at any and every age physical activity is important for muscle development and maintenance, bone strength, wellness and a positive outlook.

Whether you are doing yoga, strength training, walking, playing tennis or surfing- any activity you participate in will help with calorie balance as well as add energy burning to your lifestyle.

For questions on Women’s Nutritional Health or any Nutrition Related topic contact Nancy at www.feedingthebodyfeedingthesoul.com 970-875-7114.