It's a cliché, to be sure, but a balanced diet is the key to good nutrition and good health. Following that diet, however, isn't always that easy. One challenge is that women often feel too busy to eat healthfully, and it's often easier to pick up fast food than to prepare a healthy meal at home. But fast food is usually high in fat and calories and low in other nutrients, which can seriously affect your health. At the other extreme, a multi-million dollar industry is focused on telling women that being fit means being thin and that dieting is part of good nutrition.
Between our busy lives and the messages we hear, it's no wonder that many women suffer from poor nutrition or are confused about nutrition messages
Good nutrition means eating a balanced diet. Poor nutrition is just the opposite, and it can lead to a myriad of health problems. It's important to learn how to eat right, which means including the right amounts of the right kinds of food.
In theory, nutritious eating isn't that difficult. It comes down to basics you probably already know. Eat a varied diet that includes plenty of 100 percent whole grain products, vegetables and fruits, and reduce your intake of saturated and trans fats, sugars and salt.
Getting enough water also is important. Drink at least eight eight-ounce glasses of water daily—more if you exercise frequently or are exposed to extremes of heat and cold. And eat regularly. If you skip breakfast and eat lunch on the run, you will be ravenous in the afternoon. Studies suggest that skipping breakfast can backfire and actually increase eating later in the day, contributing to weight gain. Some experts advise planning healthy snacks like fruit and yogurt throughout the day to stave off the munchies.
To help you learn how to eat healthfully, start with the U.S. Department of Agriculture's (USDA) new dietary guidelines system, which you can find at http://www.mypyramid.gov/. The MyPyramid system, which looks somewhat like the familiar food pyramid of old, offers guidance based on individual needs and replaces "serving" recommendations with actual amounts of food. It also emphasizes the importance of balancing nutritious (and tasty!) food choices from all food groups every day with daily physical activity.
The interactive MyPyramid system lets you see specific daily food amount recommendations based upon your level of daily moderate to vigorous activity (such as brisk walking or yard work). For instance:
A 45-year-old woman who gets less than 30 minutes of daily physical activity in addition to her normal routine should consume six ounce of grains; two and a half cups of vegetables; one and a half cups of fruit; three cups of milk; five ounces of meat and/or beans; five teaspoons of oil and just 195 calories of additional fat and sugar. With a higher level of daily activity (30 to 60 minutes), this woman would be able to consume a little more in certain food groups: her fruit intake could rise to two cups; meat and beans to five and a half ounces; oils to six teaspoons; and extra fat and sugar to 265 calories.
A 55-year-old woman who gets less than 30 minutes of daily physical activity should eat five ounces of grains; two cups of vegetables; one and a half cups of fruit; three cups of milk; five ounces of meat and beans; five teaspoons of oils, and no more than 130 calories of additional fat and sugar. If she got 30 to 60 minutes of daily exercise, she could increase her intake to six ounces of grains; two and a half cups of vegetables; and up to 195 additional calories of fat and sugar.
How much food is that?For nutritious eating, choose from these groups every day:
Grains (bread, cereal, rice, and pasta)At least half should be whole grains, such as whole-wheat flour, brown rice, whole cornmeal or oatmeal
One ounce equals:
One slice of bread
One cup of ready-to-eat cereal
One-half cup of cooked cereal, rice, or pasta
VegetablesVary by color and type to get the best benefits. Include dark green, orange and red vegetables, dry beans and peas, starchy vegetables and others
One cup equals:
One cup of raw or cooked vegetables or vegetable juice
Two cups of raw, leafy greens
FruitsEat a variety of fruit—fresh, frozen, canned or dried. Choose 100 percent fruit juices.
One cup equals:
One cup fresh fruit
One-half large apple, one large orange, 32 seedless grapes, one large banana
One-half cup dried fruit
One cup of 100 percent fruit juice
MilkChoose fat-free or one percent milk, yogurt and cheese
One cup equals:
One cup of milk or yogurt
One and one-half ounces of natural cheese; two ounces of processed cheese
Two cups cottage cheese
One and one-half cups ice cream
Meat and BeansEat varied protein—fish, beans, low-fat or lean meat, eggs, dry beans and peas, nuts, seeds.
One ounce equals:
One ounce of lean meat, poultry, fish
One-fourth cup tofu; one ounce cooked tempeh
One-fourth cup cooked dry beans
One egg
One tablespoon peanut butter or almond butter
One-half oz. nuts or seeds
OilsMost oils are low in saturated fat, except for coconut oil and palm kernel oil.
Limit oils to balance total calories.
One teaspoon equals:
Three tsp. vegetable oil (canola, olive, soybean, corn, etc.)
One-half of a medium avocado
Four tsp. peanut butter
One oz. cashews, dry roasted
Unhealthy Foods: Too Much Fat And SugarGrains, vegetables and fruits are essential if you're going to get the vitamins, minerals, complex carbohydrates (starch and dietary fiber) and other nutrients you need to sustain good health. You may even know that some of these nutrients may reduce your risk of certain kinds of cancer. But experts say we rarely eat enough of these foods. To make matters worse, we also eat too much of unhealthy types of food, including fat (and cholesterol), sugar and salt.
FatSome fat is an important part of your diet; fat is part of every cell. It maintains skin and hair, stores and transports fat-soluble vitamins A, D, E and K, keeps you warm and protects your internal organs. It even helps your mental processes—not surprising given that fat comprises about 60 percent of your brain. But many women consume too much fat. Less than 30 percent of your total calories should come from fat. As of 2000, according to the U.S. Centers for Disease Control, the average U.S. woman consumes about 1,833 calories a day, which means she should consume no more than 61 grams of fat per day.
Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal quantity of carbohydrate or protein. So cutting back on a small quantity of fat reduces your calorie intake more than cutting back on a similar quantity of carbohydrates.
Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat (most comes from meat, dairy and bakery products) to less than seven percent of total daily calories will help you reduce your cholesterol level.
Trans fatty acids, also known as trans fats (solid fats produced artificially by heating liquid vegetable oils in the presence of metal catalysts and hydrogen), are often found in cookies, crackers and meats. They also pose a health risk, increasing LDL or "bad" cholesterol and increasing your risk of coronary heart disease. Beginning in January 2006, all food manufacturers had to list the amount of trans fatty acids in foods, resulting in a significant reduction in the amount of these fats used in prepared foods. In its new guidelines released in June 2006, the American Heart Association noted that trans fats increase risk of heart disease by raising "bad" LDL cholesterol and should be avoided as much as possible.
If you count calories, count fat calories, too. Food labels indicate how many calories come from fat, both in actual grams and in percentages. This helps you assess the percentage of fat in your diet. (Remember, though, to practice moderation in counting calories and fat grams.) If the total number of fat calories is 30 percent or more of the total calories you consume in a day, you probably need to cut back. But don't be misled by terms like "lower fat." Ask yourself "lower than what?" and look at the overall percentage of fat calories in the food.
Also limit the amount of cholesterol you consume. Cholesterol is a fat-like substance found in every cell of the body. It helps digest some fats, strengthens cell membranes and make hormones. But too much cholesterol can be dangerous: When blood cholesterol reaches high levels, it can build up on artery walls, increasing the risk of blood clots, heart attack and stroke. Although dietary cholesterol can contribute to heart disease, the greater risk comes from a diet high in saturated and trans fats.
You get cholesterol in your diet through animal products such as meat and eggs, particularly through saturated fats like butter and cheeses. Experts suggest you limit your daily intake of cholesterol to less than 300 mg (one egg contains about 215 mg; 3.5 ounces of cooked hamburger contain approximately 90 mg).
You can begin to cut your intake of fat and cholesterol at the supermarket. Read the nutrition labels—you may be stunned to see how much you are consuming. Use fats and oils sparingly and choose low-fat dairy products, lean meats, fish, poultry and beans to get the nutrients you need without taking in excess fat.
SugarSugar is a source of calories, not nutrients. Consuming too much sugar can lead to weight gain and tooth decay. Contrary to what many people think, however, there is no evidence linking high-sugar diets to hyperactivity or diabetes. However, high fructose corn syrup, found in most processed foods, is linked with obesity and obesity increases your risk for developing diabetes and other conditions.
Much of the sugar we eat is added in to other foods, such as regular soft drinks, fruit drinks, puddings, ice cream and baked goods, to name just a few. Research from Tufts University nutrition scientists shows that Americans are drinking so much soda and sweet drinks that they provide more daily calories than any other food. Obesity rates are higher for people consuming sweet drinks. Also watch for hidden sugar in the foods you eat. Sugar may appear as corn syrup, dextrose, fructose, fruit juice concentrate, malt syrup, among other forms, on package labels.
SaltStudies link high sodium intake to higher blood pressure, and evidence suggests that many people at risk for high blood pressure can reduce their risk by consuming less salt or sodium as well as following a healthy diet. Most Americans consume more sodium than they need. The recommended amount is less than 2,300 mg per day. You get 2,300 mg in just one teaspoon of salt. One good way to reduce your sodium intake is to eat fewer prepared foods.
AlcoholNotice that alcohol isn't included in a food group. If you drink alcohol, do so in moderation. Alcohol offers little nutritional value and when used in excess, can cause serious health damage, such as distorted vision, judgment, hearing and coordination; emotional changes; bad breath; and hangovers. Long-term effects may include liver and stomach damage, vitamin deficiencies, impotence, heart and central nervous system damage and memory loss. Abuse can lead to alcohol poisoning, coma and death. Pregnant and nursing women should not drink at all because alcohol can harm the developing fetus and infant. According to the March of Dimes, more than 40,000 babies are born each year with alcohol-related damage. Even light and moderate drinking can hurt your baby.
Getting the Right NutrientsAlthough the USDA sets dietary guidelines for whole foods, the Institute of Medicine develops Dietary Reference Intake (DRI) recommendations for essential vitamins and minerals. The amounts below represent 100 percent of the daily value of each nutrient.
Reference Daily Intakes (RDI) for women aged 19-50Nutrient / AmountVitamin A / 700 micrograms
Vitamin C / 75 mg
Thiamin / 1.1 mg
Riboflavin / 1.1 mg
Niacin / 14 mg
Calcium / 1000 mg
Iron / 18 mg
Vitamin D / 5 mcg*
Vitamin E / 15 mg
Vitamin B6 / 1.3 mg
Folic acid / 400 mcg
Vitamin B12 / 2.4 mcg
Phosphorus / 700 mg
Iodine / 150 mcg
Magnesium / 320 mg
Zinc / 8 mg
Copper / 900 mcg
Biotin / 30 mcg
Pantothenic acid / 5 mg
Potassium/ 4.7 grams
Sodium/ 1.5 grams
Reference Daily Intakes (RDI)for women aged 51-70Nutrient / AmountVitamin A / 700 micrograms
Vitamin C / 75 mg
Thiamin / 1.1 mg
Riboflavin / 1.1 mg
Niacin / 14 mg
Calcium / 1200 mg
Iron / 8 mg
Vitamin D / 10 mcg*
Vitamin E / 15 mg
Vitamin B6 / 1.5 mg
Folic acid / 400 mcg
Vitamin B12 / 2.4 mcg**
Phosphorus / 700 mg
Iodine / 150 mcg
Magnesium / 320 mg
Zinc / 8 mg
Copper / 900 mcg
Biotin / 30 mcg
Pantothenic acid / 5 mg
Potassium/ 4.7 grams
Sodium/ 1.3 grams
*In the absence of adequate exposure to sunlight.**Due to age-related modest decreases in the ability to use the B12 from natural sources, fortified foods or supplements can help to meet the recommendation.
MacronutrientsCarbohydrates (starches and sugars)—45 percent to 65 percent of daily total calories
About 130 grams daily (some people may need less)
Added sugars (from processed foods and drinks) should comprise no more than 25 percent of total calories
Cholesterol
Cholesterol helps in the formation of cell membranes, vitamin D and some hormones.
Consume less than 300mg per day as part of a healthy diet.
Fat
20 percent to 35 percent of daily total calories
Must include at least 12 grams linoleic acid (11 grams in women over 50) and 1.1 grams alpha-linolenic acid. These beneficial fatty acids are found in nuts, avocadoes, flaxseed, soybeans, canola oil and more.
Keep consumption of harmful saturated fatty acids, trans fatty acids and cholesterol as low as possible in a nutritional diet.
Fiber
25 grams daily (up to age 50); 21 grams (over 50)
Includes dietary fiber and functional fiber that has been shown to have beneficial effect.
Protein
10 to 35 percent of daily total calories
Pregnant and nursing women need more. Consult your health care professional.
Nutrients You Need: Are You Getting Enough?Women, especially those of childbearing age, need to be particularly careful to get adequate amounts of certain nutrients, including:
CalciumMany women and teenage girls don't get enough calcium. Calcium-rich foods are critical to healthy bones and can help you avoid osteoporosis, a bone-weakening disease. Additionally, recent studies suggest that consuming calcium-rich foods as part of a healthy diet may aid weight loss in obese women while minimizing bone turnover. The National Osteoporosis Foundation and the National Institute of Medicine recommend the following calcium intake, for different ages:
Ages Amount mg/day Birth to 6 months 210 6 months to 1 year 270 1 to 3 years 500 4 to 8 years 800 9 to 18 years 1,300 19 to 50 years 1,000 51 and older 1,200 Pregnant & Lactating* 1,000 *14 to 18 years 1,300
You can get calcium from dairy products like milk, yogurt and cheese, canned fish with soft bones (sardines, anchovies and salmon; bones must be consumed to get the benefit of calcium), dark-green leafy vegetables (such as kale, mustard greens and turnip greens) and even tofu (if it's processed with calcium sulfate). Some foods are calcium-fortified; that is, they contain additional calcium. Examples include orange juice, certain cereals, soy milk and other breakfast foods. Talk to your health care professional about whether you should take calcium supplements if you don't think you're getting enough calcium from food sources.
If you have asthma, allergies, a thyroid condition or other chronic medical conditions you may need a higher daily calcium intake. Why? Medications used to treat these conditions can interfere with your body's absorption and use of calcium and may even reduce bone mass.
FiberDietary fiber is found in plant foods like whole-grain breads and cereals, beans and peas, and other vegetables and fruits. At least one study suggests that women who eat high amounts of fiber (especially in cereal) may have a lower risk for heart disease. High fiber intake is also associated with lower cholesterol, reduced cancer risk and improved bowel function. And one long-term study found that middle-aged women with a high dietary fiber intake gained less weight over time than women who ate more refined carbohydrates, like white bread and pasta.
Women age 50 and younger should consume 25 grams of total fiber daily; women older than 50, 21 grams. Most women, however, barely consume 12 grams a day. You don't want to shock your digestive system by going up to 25 grams all at once, so increase your daily fiber intake gradually over several days.
Folic acidThe U.S. Public Health Service recommends that all women of childbearing age consume 400 mcg of folic acid (a B vitamin) daily to reduce the risk of having a baby affected with spina bifida, anencephaly or other neural-tube birth defects. Pregnant women should take 600 mcg and lactating women should take 500 mcg.
Foods that contain natural folic acid include orange juice, green leafy vegetables, peas, peanuts and beans. (One cup of cooked kidney beans contains 230 mcg of folic acid.) Fortified foods, such as ready-to-eat breakfast cereals, also contain a synthetic form of folic acid, which is more easily absorbed by your body than the natural form. Folic acid is now added to all enriched grain products (thiamin, riboflavin, niacin, and iron have been added to enriched grains for many years).
IronEveryone—especially children, teenage girls and women of childbearing age—needs iron. The recommended daily amount for women under age 50 is 18 mg; for women over 50, 8 mg. Iron intake of 20 mg combined with 800-1200 mg calcium intake per day has been shown to improve bone mineral density in healthy postmenopausal women.
Good sources of iron include liver, kidneys, red meat, poultry, eggs, peas, legumes, dried fruits and dark, green leafy vegetables. Three ounces of cooked chicken liver contains 7.2 mg of iron; a cup of cooked spinach contains 6.4 mg. Your health care professional will probably recommend iron supplements during pregnancy (probably starting at 30 mg/day).
Otherwise, don't take iron supplements or vitamins with iron unless your health care professional recommends it. This is particularly important if you're postmenopausal since some evidence suggests too much iron could lead to heart disease.
CarbohydratesAccording to the American Heart Association, it's better to eat more complex carbohydrates (vegetables, fruits and grains) than simple carbohydrates found in sugars. Complex carbohydrates add more fiber, vitamins and minerals to the diet than foods high in refined sugars and flour. Foods high in complex carbohydrates are usually low in calories, saturated fat and cholesterol.
ProteinThe average woman should get 10 to 35 percent of her daily calories from protein. Protein helps prevent muscle tissue from breaking down and repairs body tissues. Sources of animal proteins include meat, fish, poultry, eggs, milk and cheese. Vegetable proteins include dried beans and peas, peanut butter, nuts, bread and cereal. (A three-ounce serving of cooked chicken contains 21 grams of protein.)
Vitamin DVitamin D is critical to calcium absorption and bone formation. Vitamin D deficiency can lead to the softening of bones in children and babies (rickets) and adults (osteomalacia). But high doses of vitamin D can cause kidney and abdominal problems.
The National Institutes of Health recommend the following vitamin D intake amounts for healthy individuals:
RECOMMENDED VITAMIN D INTAKEAGES AMOUNT IN IUs(International Units) Early childhood 200 IU daily Adolescents 200 IU daily Adults, up to age 50 200 IU daily Adults, ages 51 to 70 400 IU daily Adults, ages 70 and older 600 IU daily
You can get your allowance of vitamin D through egg yolks, herring, sardines, tuna, salmon and fortified milk, and through exposure to sunlight if you're not wearing a sunscreen. Three-ounces canned pink salmon provides you with 13.3 micrograms of vitamin D.
If you think you aren't getting enough of the nutrients you need, your health care provider may recommend changing your diet or adding supplements.
AntioxidantsDietary antioxidants like vitamins A, C and E, are nutrients that help protect cells from a normal but damaging process known as "oxidative stress." These nutrients are part of the natural make-up of many foods, particularly fruits and vegetables. They are also added to some foods, and are available as supplements.
Many studies suggest that consuming foods rich in dietary antioxidants can reduce your risk of diseases such as cancer; cardiovascular disease; cataracts; age-related macular degeneration, a common form of blindness in elderly people; diabetes mellitus and neurodegenerative diseases.
How much of these antioxidant-containing nutrients do you need? Below are the recommendations:
Vitamin CGood food sources of vitamin C include broccoli, cantaloupe, grapefruit, green peppers, kiwi fruit, oranges, potatoes with skin, strawberries and tangerines.
What's the recommendation?The recommended daily intake for vitamin C is 75 mg. Limit your intake of vitamin C to no more than 2000 mg a day (from both food and supplements). Amounts higher than that may cause diarrhea.
Vitamin EWhat's the recommendation?The recommended daily intake for vitamin E is 15 mg. Don't take more than 1,000 mg of alpha-tocopherol per day. This amount is equivalent to approximately 1,500 IU of "d-alpha-tocopherol," sometimes labeled as "natural source" vitamin E, or 1,100 IU of "dl-alpha-tocopherol," a synthetic form of vitamin E. Consuming more than this could increase your risk of bleeding because vitamin E can act as an anticoagulant (blood thinner).
Good food sources of vitamin E include oils such as sunflower, safflower and cottonseed, sunflower seeds, almonds, tomato paste, avocados and peanut butter.
SeleniumWomen should consume 55 mcg of selenium a day, a mineral found in nuts, tuna, meat, and grains.
Experts find that most American adults already get sufficient quantities of these three nutrients (vitamin C, vitamin E and selenium) from their food.
Beta-carotene and other carotenoidsCarotene (also called beta-carotene) is an orange pigment in some plants that is important for photosynthesis. Carotenes are un-oxidized carotenoids.
In lab tests, these nutrients act as antioxidants. However, clinical studies in humans using supplements don't necessarily show they have a protective effect. You're better off getting these nutrients through foods such as red, orange, deep-yellow and some dark-green leafy vegetables, such as tomatoes, carrots, sweet potatoes and broccoli.
Typically, you should only take beta-carotene supplements to prevent and control vitamin A deficiency.
The Evolution of Nutrition ScienceAs the science of nutrition continually evolves, researchers recognize that nutrients needed to maintain a healthy lifestyle must be tailored to the individual for maximum effectiveness. Recognizing that people are not all alike, and that one size does not fit all when it comes to planning and achieving a healthful diet, the Institute of Medicine issued new dietary guidelines in September 2002. The report, called "Dietary Reference Intakes for Macronutrients" stresses the importance of balancing diet with exercise, recommends total calories based on an individual's height, weight and gender for each of four different levels of physical activity.
You can access the DRI tables at www.iom.edu/.
The guidelines also establish ranges (called acceptable macronutrient distribution ranges or AMDR) for fat, carbohydrates and protein, instead of exact percentages of calories or numbers of grams. The report maintains that since all three categories serve as sources of energy, they can, to some extent, substitute for one another in providing calories.
Additionally, the guidelines recommend tolerable upper intake levels (UIL) to help avoid harm from consuming too much of a certain nutrient. The guidelines were primarily established for nutritional professionals to help them develop realistic, individualized eating plans for their clients.
Going MeatlessWhether for health or moral reasons, millions of Americans prefer to limit themselves to foods that have never lived or breathed.
Many women decide to forego animal-related foods altogether; others follow a modified vegetarian plan. The four main types of vegetarian eating plans are:
Semi-vegetarian: a vegetarian eating plan, but with occasional meat, fish or poultry
Lacto-ovo-vegetarian: includes eggs and dairy products along with plant foods
Lacto-vegetarian: includes dairy products (except eggs) and plant foods
Vegan: no animal products at all; only plant foods
A healthy vegetarian diet falls within the guidelines offered by the USDA. However, meat, fish and poultry are major sources of iron, zinc and B vitamins, so pay special attention to these nutrients. Vegans (those who eat only plant-based food) may want to consider vitamin and mineral supplements; make sure you consume sufficient quantities of protein, vitamin B12, vitamin D and calcium. You can obtain what you need from non-animal sources. For instance:
Vitamin B12:Fortified soy beverages and cereals
Vitamin D:Fortified soy beverages and sunshine
Calcium:Tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, soy beverages, grain products (including bread, breakfast cereal and other breakfast foods) and calcium-enriched orange juice.
Iron:Legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole-wheat (absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins)
Zinc:Whole grains (especially wheat germ and bran), whole-wheat bread, legumes, nuts and tofu.
Protein:Tofu and other soy-based products, legumes, seeds, nuts, grains and vegetables
For the millions of people in the United States who follow vegetarian eating plans, the American Dietetic Association recommends you:
Consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy or recovery from illness.
Minimize intake of less nutritious foods such as sweets and fatty foods.
Choose whole or unrefined grain products instead of refined products.
Choose a variety of nuts, seeds, legumes, fruits and vegetables, including good sources of vitamin C to improve iron absorption.
Choose low-fat or nonfat varieties of dairy products, if they are included in the diet.
Avoid excessive cholesterol intake by limiting eggs, if they are included in the diet, to three or four egg yolks per week.
Insure adequate intakes of calories, vitamin D, calcium, iron and zinc for infants, children and teenagers. (Intakes of vitamin D, calcium, iron and zinc are usually adequate when a variety of foods and sufficient calories are consumed.)
Give vitamin D and iron supplements to an exclusively breast-fed premature infants or babies beyond four to six months or your health care professional suggests.
Take iron and folate (folic acid) supplements during pregnancy.
In addition, vegans should:
Use properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or take a supplement.
Take a vitamin D supplement during pregnancy or while breast-feeding if they don't get at least 15 minutes a day of unobstructed sunlight.
If you are considering becoming a vegetarian or vegan, the American Dietetic Association recommends that you:
Make a list of the meatless dishes you already enjoy
Look through vegetarian cookbooks and note what recipes appeal to you
Visit a natural food store and try some of the products
Try soy-based meat alternative products
You may find the following Web sites helpful in deciding if a vegetarian or vegan lifestyle is for you:
Between our busy lives and the messages we hear, it's no wonder that many women suffer from poor nutrition or are confused about nutrition messages
Good nutrition means eating a balanced diet. Poor nutrition is just the opposite, and it can lead to a myriad of health problems. It's important to learn how to eat right, which means including the right amounts of the right kinds of food.
In theory, nutritious eating isn't that difficult. It comes down to basics you probably already know. Eat a varied diet that includes plenty of 100 percent whole grain products, vegetables and fruits, and reduce your intake of saturated and trans fats, sugars and salt.
Getting enough water also is important. Drink at least eight eight-ounce glasses of water daily—more if you exercise frequently or are exposed to extremes of heat and cold. And eat regularly. If you skip breakfast and eat lunch on the run, you will be ravenous in the afternoon. Studies suggest that skipping breakfast can backfire and actually increase eating later in the day, contributing to weight gain. Some experts advise planning healthy snacks like fruit and yogurt throughout the day to stave off the munchies.
To help you learn how to eat healthfully, start with the U.S. Department of Agriculture's (USDA) new dietary guidelines system, which you can find at http://www.mypyramid.gov/. The MyPyramid system, which looks somewhat like the familiar food pyramid of old, offers guidance based on individual needs and replaces "serving" recommendations with actual amounts of food. It also emphasizes the importance of balancing nutritious (and tasty!) food choices from all food groups every day with daily physical activity.
The interactive MyPyramid system lets you see specific daily food amount recommendations based upon your level of daily moderate to vigorous activity (such as brisk walking or yard work). For instance:
A 45-year-old woman who gets less than 30 minutes of daily physical activity in addition to her normal routine should consume six ounce of grains; two and a half cups of vegetables; one and a half cups of fruit; three cups of milk; five ounces of meat and/or beans; five teaspoons of oil and just 195 calories of additional fat and sugar. With a higher level of daily activity (30 to 60 minutes), this woman would be able to consume a little more in certain food groups: her fruit intake could rise to two cups; meat and beans to five and a half ounces; oils to six teaspoons; and extra fat and sugar to 265 calories.
A 55-year-old woman who gets less than 30 minutes of daily physical activity should eat five ounces of grains; two cups of vegetables; one and a half cups of fruit; three cups of milk; five ounces of meat and beans; five teaspoons of oils, and no more than 130 calories of additional fat and sugar. If she got 30 to 60 minutes of daily exercise, she could increase her intake to six ounces of grains; two and a half cups of vegetables; and up to 195 additional calories of fat and sugar.
How much food is that?For nutritious eating, choose from these groups every day:
Grains (bread, cereal, rice, and pasta)At least half should be whole grains, such as whole-wheat flour, brown rice, whole cornmeal or oatmeal
One ounce equals:
One slice of bread
One cup of ready-to-eat cereal
One-half cup of cooked cereal, rice, or pasta
VegetablesVary by color and type to get the best benefits. Include dark green, orange and red vegetables, dry beans and peas, starchy vegetables and others
One cup equals:
One cup of raw or cooked vegetables or vegetable juice
Two cups of raw, leafy greens
FruitsEat a variety of fruit—fresh, frozen, canned or dried. Choose 100 percent fruit juices.
One cup equals:
One cup fresh fruit
One-half large apple, one large orange, 32 seedless grapes, one large banana
One-half cup dried fruit
One cup of 100 percent fruit juice
MilkChoose fat-free or one percent milk, yogurt and cheese
One cup equals:
One cup of milk or yogurt
One and one-half ounces of natural cheese; two ounces of processed cheese
Two cups cottage cheese
One and one-half cups ice cream
Meat and BeansEat varied protein—fish, beans, low-fat or lean meat, eggs, dry beans and peas, nuts, seeds.
One ounce equals:
One ounce of lean meat, poultry, fish
One-fourth cup tofu; one ounce cooked tempeh
One-fourth cup cooked dry beans
One egg
One tablespoon peanut butter or almond butter
One-half oz. nuts or seeds
OilsMost oils are low in saturated fat, except for coconut oil and palm kernel oil.
Limit oils to balance total calories.
One teaspoon equals:
Three tsp. vegetable oil (canola, olive, soybean, corn, etc.)
One-half of a medium avocado
Four tsp. peanut butter
One oz. cashews, dry roasted
Unhealthy Foods: Too Much Fat And SugarGrains, vegetables and fruits are essential if you're going to get the vitamins, minerals, complex carbohydrates (starch and dietary fiber) and other nutrients you need to sustain good health. You may even know that some of these nutrients may reduce your risk of certain kinds of cancer. But experts say we rarely eat enough of these foods. To make matters worse, we also eat too much of unhealthy types of food, including fat (and cholesterol), sugar and salt.
FatSome fat is an important part of your diet; fat is part of every cell. It maintains skin and hair, stores and transports fat-soluble vitamins A, D, E and K, keeps you warm and protects your internal organs. It even helps your mental processes—not surprising given that fat comprises about 60 percent of your brain. But many women consume too much fat. Less than 30 percent of your total calories should come from fat. As of 2000, according to the U.S. Centers for Disease Control, the average U.S. woman consumes about 1,833 calories a day, which means she should consume no more than 61 grams of fat per day.
Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal quantity of carbohydrate or protein. So cutting back on a small quantity of fat reduces your calorie intake more than cutting back on a similar quantity of carbohydrates.
Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat (most comes from meat, dairy and bakery products) to less than seven percent of total daily calories will help you reduce your cholesterol level.
Trans fatty acids, also known as trans fats (solid fats produced artificially by heating liquid vegetable oils in the presence of metal catalysts and hydrogen), are often found in cookies, crackers and meats. They also pose a health risk, increasing LDL or "bad" cholesterol and increasing your risk of coronary heart disease. Beginning in January 2006, all food manufacturers had to list the amount of trans fatty acids in foods, resulting in a significant reduction in the amount of these fats used in prepared foods. In its new guidelines released in June 2006, the American Heart Association noted that trans fats increase risk of heart disease by raising "bad" LDL cholesterol and should be avoided as much as possible.
If you count calories, count fat calories, too. Food labels indicate how many calories come from fat, both in actual grams and in percentages. This helps you assess the percentage of fat in your diet. (Remember, though, to practice moderation in counting calories and fat grams.) If the total number of fat calories is 30 percent or more of the total calories you consume in a day, you probably need to cut back. But don't be misled by terms like "lower fat." Ask yourself "lower than what?" and look at the overall percentage of fat calories in the food.
Also limit the amount of cholesterol you consume. Cholesterol is a fat-like substance found in every cell of the body. It helps digest some fats, strengthens cell membranes and make hormones. But too much cholesterol can be dangerous: When blood cholesterol reaches high levels, it can build up on artery walls, increasing the risk of blood clots, heart attack and stroke. Although dietary cholesterol can contribute to heart disease, the greater risk comes from a diet high in saturated and trans fats.
You get cholesterol in your diet through animal products such as meat and eggs, particularly through saturated fats like butter and cheeses. Experts suggest you limit your daily intake of cholesterol to less than 300 mg (one egg contains about 215 mg; 3.5 ounces of cooked hamburger contain approximately 90 mg).
You can begin to cut your intake of fat and cholesterol at the supermarket. Read the nutrition labels—you may be stunned to see how much you are consuming. Use fats and oils sparingly and choose low-fat dairy products, lean meats, fish, poultry and beans to get the nutrients you need without taking in excess fat.
SugarSugar is a source of calories, not nutrients. Consuming too much sugar can lead to weight gain and tooth decay. Contrary to what many people think, however, there is no evidence linking high-sugar diets to hyperactivity or diabetes. However, high fructose corn syrup, found in most processed foods, is linked with obesity and obesity increases your risk for developing diabetes and other conditions.
Much of the sugar we eat is added in to other foods, such as regular soft drinks, fruit drinks, puddings, ice cream and baked goods, to name just a few. Research from Tufts University nutrition scientists shows that Americans are drinking so much soda and sweet drinks that they provide more daily calories than any other food. Obesity rates are higher for people consuming sweet drinks. Also watch for hidden sugar in the foods you eat. Sugar may appear as corn syrup, dextrose, fructose, fruit juice concentrate, malt syrup, among other forms, on package labels.
SaltStudies link high sodium intake to higher blood pressure, and evidence suggests that many people at risk for high blood pressure can reduce their risk by consuming less salt or sodium as well as following a healthy diet. Most Americans consume more sodium than they need. The recommended amount is less than 2,300 mg per day. You get 2,300 mg in just one teaspoon of salt. One good way to reduce your sodium intake is to eat fewer prepared foods.
AlcoholNotice that alcohol isn't included in a food group. If you drink alcohol, do so in moderation. Alcohol offers little nutritional value and when used in excess, can cause serious health damage, such as distorted vision, judgment, hearing and coordination; emotional changes; bad breath; and hangovers. Long-term effects may include liver and stomach damage, vitamin deficiencies, impotence, heart and central nervous system damage and memory loss. Abuse can lead to alcohol poisoning, coma and death. Pregnant and nursing women should not drink at all because alcohol can harm the developing fetus and infant. According to the March of Dimes, more than 40,000 babies are born each year with alcohol-related damage. Even light and moderate drinking can hurt your baby.
Getting the Right NutrientsAlthough the USDA sets dietary guidelines for whole foods, the Institute of Medicine develops Dietary Reference Intake (DRI) recommendations for essential vitamins and minerals. The amounts below represent 100 percent of the daily value of each nutrient.
Reference Daily Intakes (RDI) for women aged 19-50Nutrient / AmountVitamin A / 700 micrograms
Vitamin C / 75 mg
Thiamin / 1.1 mg
Riboflavin / 1.1 mg
Niacin / 14 mg
Calcium / 1000 mg
Iron / 18 mg
Vitamin D / 5 mcg*
Vitamin E / 15 mg
Vitamin B6 / 1.3 mg
Folic acid / 400 mcg
Vitamin B12 / 2.4 mcg
Phosphorus / 700 mg
Iodine / 150 mcg
Magnesium / 320 mg
Zinc / 8 mg
Copper / 900 mcg
Biotin / 30 mcg
Pantothenic acid / 5 mg
Potassium/ 4.7 grams
Sodium/ 1.5 grams
Reference Daily Intakes (RDI)for women aged 51-70Nutrient / AmountVitamin A / 700 micrograms
Vitamin C / 75 mg
Thiamin / 1.1 mg
Riboflavin / 1.1 mg
Niacin / 14 mg
Calcium / 1200 mg
Iron / 8 mg
Vitamin D / 10 mcg*
Vitamin E / 15 mg
Vitamin B6 / 1.5 mg
Folic acid / 400 mcg
Vitamin B12 / 2.4 mcg**
Phosphorus / 700 mg
Iodine / 150 mcg
Magnesium / 320 mg
Zinc / 8 mg
Copper / 900 mcg
Biotin / 30 mcg
Pantothenic acid / 5 mg
Potassium/ 4.7 grams
Sodium/ 1.3 grams
*In the absence of adequate exposure to sunlight.**Due to age-related modest decreases in the ability to use the B12 from natural sources, fortified foods or supplements can help to meet the recommendation.
MacronutrientsCarbohydrates (starches and sugars)—45 percent to 65 percent of daily total calories
About 130 grams daily (some people may need less)
Added sugars (from processed foods and drinks) should comprise no more than 25 percent of total calories
Cholesterol
Cholesterol helps in the formation of cell membranes, vitamin D and some hormones.
Consume less than 300mg per day as part of a healthy diet.
Fat
20 percent to 35 percent of daily total calories
Must include at least 12 grams linoleic acid (11 grams in women over 50) and 1.1 grams alpha-linolenic acid. These beneficial fatty acids are found in nuts, avocadoes, flaxseed, soybeans, canola oil and more.
Keep consumption of harmful saturated fatty acids, trans fatty acids and cholesterol as low as possible in a nutritional diet.
Fiber
25 grams daily (up to age 50); 21 grams (over 50)
Includes dietary fiber and functional fiber that has been shown to have beneficial effect.
Protein
10 to 35 percent of daily total calories
Pregnant and nursing women need more. Consult your health care professional.
Nutrients You Need: Are You Getting Enough?Women, especially those of childbearing age, need to be particularly careful to get adequate amounts of certain nutrients, including:
CalciumMany women and teenage girls don't get enough calcium. Calcium-rich foods are critical to healthy bones and can help you avoid osteoporosis, a bone-weakening disease. Additionally, recent studies suggest that consuming calcium-rich foods as part of a healthy diet may aid weight loss in obese women while minimizing bone turnover. The National Osteoporosis Foundation and the National Institute of Medicine recommend the following calcium intake, for different ages:
Ages Amount mg/day Birth to 6 months 210 6 months to 1 year 270 1 to 3 years 500 4 to 8 years 800 9 to 18 years 1,300 19 to 50 years 1,000 51 and older 1,200 Pregnant & Lactating* 1,000 *14 to 18 years 1,300
You can get calcium from dairy products like milk, yogurt and cheese, canned fish with soft bones (sardines, anchovies and salmon; bones must be consumed to get the benefit of calcium), dark-green leafy vegetables (such as kale, mustard greens and turnip greens) and even tofu (if it's processed with calcium sulfate). Some foods are calcium-fortified; that is, they contain additional calcium. Examples include orange juice, certain cereals, soy milk and other breakfast foods. Talk to your health care professional about whether you should take calcium supplements if you don't think you're getting enough calcium from food sources.
If you have asthma, allergies, a thyroid condition or other chronic medical conditions you may need a higher daily calcium intake. Why? Medications used to treat these conditions can interfere with your body's absorption and use of calcium and may even reduce bone mass.
FiberDietary fiber is found in plant foods like whole-grain breads and cereals, beans and peas, and other vegetables and fruits. At least one study suggests that women who eat high amounts of fiber (especially in cereal) may have a lower risk for heart disease. High fiber intake is also associated with lower cholesterol, reduced cancer risk and improved bowel function. And one long-term study found that middle-aged women with a high dietary fiber intake gained less weight over time than women who ate more refined carbohydrates, like white bread and pasta.
Women age 50 and younger should consume 25 grams of total fiber daily; women older than 50, 21 grams. Most women, however, barely consume 12 grams a day. You don't want to shock your digestive system by going up to 25 grams all at once, so increase your daily fiber intake gradually over several days.
Folic acidThe U.S. Public Health Service recommends that all women of childbearing age consume 400 mcg of folic acid (a B vitamin) daily to reduce the risk of having a baby affected with spina bifida, anencephaly or other neural-tube birth defects. Pregnant women should take 600 mcg and lactating women should take 500 mcg.
Foods that contain natural folic acid include orange juice, green leafy vegetables, peas, peanuts and beans. (One cup of cooked kidney beans contains 230 mcg of folic acid.) Fortified foods, such as ready-to-eat breakfast cereals, also contain a synthetic form of folic acid, which is more easily absorbed by your body than the natural form. Folic acid is now added to all enriched grain products (thiamin, riboflavin, niacin, and iron have been added to enriched grains for many years).
IronEveryone—especially children, teenage girls and women of childbearing age—needs iron. The recommended daily amount for women under age 50 is 18 mg; for women over 50, 8 mg. Iron intake of 20 mg combined with 800-1200 mg calcium intake per day has been shown to improve bone mineral density in healthy postmenopausal women.
Good sources of iron include liver, kidneys, red meat, poultry, eggs, peas, legumes, dried fruits and dark, green leafy vegetables. Three ounces of cooked chicken liver contains 7.2 mg of iron; a cup of cooked spinach contains 6.4 mg. Your health care professional will probably recommend iron supplements during pregnancy (probably starting at 30 mg/day).
Otherwise, don't take iron supplements or vitamins with iron unless your health care professional recommends it. This is particularly important if you're postmenopausal since some evidence suggests too much iron could lead to heart disease.
CarbohydratesAccording to the American Heart Association, it's better to eat more complex carbohydrates (vegetables, fruits and grains) than simple carbohydrates found in sugars. Complex carbohydrates add more fiber, vitamins and minerals to the diet than foods high in refined sugars and flour. Foods high in complex carbohydrates are usually low in calories, saturated fat and cholesterol.
ProteinThe average woman should get 10 to 35 percent of her daily calories from protein. Protein helps prevent muscle tissue from breaking down and repairs body tissues. Sources of animal proteins include meat, fish, poultry, eggs, milk and cheese. Vegetable proteins include dried beans and peas, peanut butter, nuts, bread and cereal. (A three-ounce serving of cooked chicken contains 21 grams of protein.)
Vitamin DVitamin D is critical to calcium absorption and bone formation. Vitamin D deficiency can lead to the softening of bones in children and babies (rickets) and adults (osteomalacia). But high doses of vitamin D can cause kidney and abdominal problems.
The National Institutes of Health recommend the following vitamin D intake amounts for healthy individuals:
RECOMMENDED VITAMIN D INTAKEAGES AMOUNT IN IUs(International Units) Early childhood 200 IU daily Adolescents 200 IU daily Adults, up to age 50 200 IU daily Adults, ages 51 to 70 400 IU daily Adults, ages 70 and older 600 IU daily
You can get your allowance of vitamin D through egg yolks, herring, sardines, tuna, salmon and fortified milk, and through exposure to sunlight if you're not wearing a sunscreen. Three-ounces canned pink salmon provides you with 13.3 micrograms of vitamin D.
If you think you aren't getting enough of the nutrients you need, your health care provider may recommend changing your diet or adding supplements.
AntioxidantsDietary antioxidants like vitamins A, C and E, are nutrients that help protect cells from a normal but damaging process known as "oxidative stress." These nutrients are part of the natural make-up of many foods, particularly fruits and vegetables. They are also added to some foods, and are available as supplements.
Many studies suggest that consuming foods rich in dietary antioxidants can reduce your risk of diseases such as cancer; cardiovascular disease; cataracts; age-related macular degeneration, a common form of blindness in elderly people; diabetes mellitus and neurodegenerative diseases.
How much of these antioxidant-containing nutrients do you need? Below are the recommendations:
Vitamin CGood food sources of vitamin C include broccoli, cantaloupe, grapefruit, green peppers, kiwi fruit, oranges, potatoes with skin, strawberries and tangerines.
What's the recommendation?The recommended daily intake for vitamin C is 75 mg. Limit your intake of vitamin C to no more than 2000 mg a day (from both food and supplements). Amounts higher than that may cause diarrhea.
Vitamin EWhat's the recommendation?The recommended daily intake for vitamin E is 15 mg. Don't take more than 1,000 mg of alpha-tocopherol per day. This amount is equivalent to approximately 1,500 IU of "d-alpha-tocopherol," sometimes labeled as "natural source" vitamin E, or 1,100 IU of "dl-alpha-tocopherol," a synthetic form of vitamin E. Consuming more than this could increase your risk of bleeding because vitamin E can act as an anticoagulant (blood thinner).
Good food sources of vitamin E include oils such as sunflower, safflower and cottonseed, sunflower seeds, almonds, tomato paste, avocados and peanut butter.
SeleniumWomen should consume 55 mcg of selenium a day, a mineral found in nuts, tuna, meat, and grains.
Experts find that most American adults already get sufficient quantities of these three nutrients (vitamin C, vitamin E and selenium) from their food.
Beta-carotene and other carotenoidsCarotene (also called beta-carotene) is an orange pigment in some plants that is important for photosynthesis. Carotenes are un-oxidized carotenoids.
In lab tests, these nutrients act as antioxidants. However, clinical studies in humans using supplements don't necessarily show they have a protective effect. You're better off getting these nutrients through foods such as red, orange, deep-yellow and some dark-green leafy vegetables, such as tomatoes, carrots, sweet potatoes and broccoli.
Typically, you should only take beta-carotene supplements to prevent and control vitamin A deficiency.
The Evolution of Nutrition ScienceAs the science of nutrition continually evolves, researchers recognize that nutrients needed to maintain a healthy lifestyle must be tailored to the individual for maximum effectiveness. Recognizing that people are not all alike, and that one size does not fit all when it comes to planning and achieving a healthful diet, the Institute of Medicine issued new dietary guidelines in September 2002. The report, called "Dietary Reference Intakes for Macronutrients" stresses the importance of balancing diet with exercise, recommends total calories based on an individual's height, weight and gender for each of four different levels of physical activity.
You can access the DRI tables at www.iom.edu/.
The guidelines also establish ranges (called acceptable macronutrient distribution ranges or AMDR) for fat, carbohydrates and protein, instead of exact percentages of calories or numbers of grams. The report maintains that since all three categories serve as sources of energy, they can, to some extent, substitute for one another in providing calories.
Additionally, the guidelines recommend tolerable upper intake levels (UIL) to help avoid harm from consuming too much of a certain nutrient. The guidelines were primarily established for nutritional professionals to help them develop realistic, individualized eating plans for their clients.
Going MeatlessWhether for health or moral reasons, millions of Americans prefer to limit themselves to foods that have never lived or breathed.
Many women decide to forego animal-related foods altogether; others follow a modified vegetarian plan. The four main types of vegetarian eating plans are:
Semi-vegetarian: a vegetarian eating plan, but with occasional meat, fish or poultry
Lacto-ovo-vegetarian: includes eggs and dairy products along with plant foods
Lacto-vegetarian: includes dairy products (except eggs) and plant foods
Vegan: no animal products at all; only plant foods
A healthy vegetarian diet falls within the guidelines offered by the USDA. However, meat, fish and poultry are major sources of iron, zinc and B vitamins, so pay special attention to these nutrients. Vegans (those who eat only plant-based food) may want to consider vitamin and mineral supplements; make sure you consume sufficient quantities of protein, vitamin B12, vitamin D and calcium. You can obtain what you need from non-animal sources. For instance:
Vitamin B12:Fortified soy beverages and cereals
Vitamin D:Fortified soy beverages and sunshine
Calcium:Tofu processed with calcium, broccoli, seeds, nuts, kale, bok choy, legumes (peas and beans), greens, soy beverages, grain products (including bread, breakfast cereal and other breakfast foods) and calcium-enriched orange juice.
Iron:Legumes, tofu, green leafy vegetables, dried fruit, whole grains and iron-fortified cereals and breads, especially whole-wheat (absorption is improved by vitamin C, found in citrus fruits and juices, tomatoes, strawberries, broccoli, peppers, dark-green leafy vegetables and potatoes with skins)
Zinc:Whole grains (especially wheat germ and bran), whole-wheat bread, legumes, nuts and tofu.
Protein:Tofu and other soy-based products, legumes, seeds, nuts, grains and vegetables
For the millions of people in the United States who follow vegetarian eating plans, the American Dietetic Association recommends you:
Consult a registered dietitian or other qualified nutrition professional, especially during periods of growth, breast-feeding, pregnancy or recovery from illness.
Minimize intake of less nutritious foods such as sweets and fatty foods.
Choose whole or unrefined grain products instead of refined products.
Choose a variety of nuts, seeds, legumes, fruits and vegetables, including good sources of vitamin C to improve iron absorption.
Choose low-fat or nonfat varieties of dairy products, if they are included in the diet.
Avoid excessive cholesterol intake by limiting eggs, if they are included in the diet, to three or four egg yolks per week.
Insure adequate intakes of calories, vitamin D, calcium, iron and zinc for infants, children and teenagers. (Intakes of vitamin D, calcium, iron and zinc are usually adequate when a variety of foods and sufficient calories are consumed.)
Give vitamin D and iron supplements to an exclusively breast-fed premature infants or babies beyond four to six months or your health care professional suggests.
Take iron and folate (folic acid) supplements during pregnancy.
In addition, vegans should:
Use properly fortified food sources of vitamin B12, such as fortified soy beverages or cereals, or take a supplement.
Take a vitamin D supplement during pregnancy or while breast-feeding if they don't get at least 15 minutes a day of unobstructed sunlight.
If you are considering becoming a vegetarian or vegan, the American Dietetic Association recommends that you:
Make a list of the meatless dishes you already enjoy
Look through vegetarian cookbooks and note what recipes appeal to you
Visit a natural food store and try some of the products
Try soy-based meat alternative products
You may find the following Web sites helpful in deciding if a vegetarian or vegan lifestyle is for you:
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