FEEDING THE BODY FEEDING THE SOUL
  • Home
  • FEED YOUR BODY
    • Health and Wellness
  • FEED YOUR SOUL
  • Rates for Private Sessions
  • CLASSES
    • Path of The One Heart School
    • Spiritual Classes
    • Nutrition Classes >
      • Reserve Your Spot - Store
  • Calendar
  • STORE
  • Ceremonies
  • About
    • Client Reviews
  • blog
  • Contact
  • Home
  • FEED YOUR BODY
    • Health and Wellness
  • FEED YOUR SOUL
  • Rates for Private Sessions
  • CLASSES
    • Path of The One Heart School
    • Spiritual Classes
    • Nutrition Classes >
      • Reserve Your Spot - Store
  • Calendar
  • STORE
  • Ceremonies
  • About
    • Client Reviews
  • blog
  • Contact

Nancy's Wellness News Blog

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

5/4/2016

0 Comments

 

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


Picture
​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.

Related Posts

Universal Rays Healing Program


Nutrition for Mothers



0 Comments



Leave a Reply.

    Picture

    ​Nancy Cohen

    Nutritionist, Dietitian & Energy Worker
    ​904-687-0720 ​

    Recent Updates

    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    July 2021
    June 2021
    May 2021
    April 2021
    January 2021
    December 2020
    October 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    September 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    November 2018
    October 2018
    September 2018
    July 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    November 2017
    September 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016

    All
    #1 Recipes And Good Food
    Food Sensitivities
    Healthy Diet Habits
    Integrated Energy Therapy
    Micronutrient Testing
    Nancy's Special Updates
    Nutrition Guidance
    Path Of Light
    The Gifts Life Has To Offer
    Universal Rays And Inspiration
    Weight Loss And Diet
    What Is Reiki
    Why You Need A Registered Dietitian

    RSS Feed


Registered Dietitian and Nutritional counseling with Nancy Cohen
​​Feeding the Body
Feeding the Soul


Nancy Cohen

​​Registered Dietitian/Nutritionist,
IET and REIKI Master
​Universal Rays
 Healer/Teacher
Ordained Minister

P: 904-687-0720​
P: 856-824-7159​
Integrative Energy Theraphy and Reiki with Feeding the Body Feeding the Soul
17 Reviews 4.5 out of 5
★★★★★
Check out the Latest Classes
Website by Feeding The Body Feeding The Soul llc    | Privacy Policy | Terms of Use                                 Feeding the Body Feeding the Soul Riverside New Jersey 08075

Photos used under Creative Commons from Archetype Fotografie, sarahstierch, amsfrank, jeffreyw, Rob Briscoe, Javcon117*, Danijel J, Muffet, Ron Cogswell, `James Wheeler, maltehempel_de, WalterPro4755, cchana, Akuppa, jesscadorette, Allan Hack, mikecogh, TheGirlsNY, Dominique Levesque, Scot Rumery, David Paul Ohmer, Marcela McGreal, andreavallejos, benjaflynn, University of Minnesota Duluth, Bhavishya Goel