Eating Healthy

Eating right is a very important component of a healthy lifestyle. Following the USDA/DHHS Food Guide Pyramid recommendations will help you build a balanced diet that meets the recommended daily allowances from each of the food groups. Food Pyramid

A healthful diet consists mostly of foods from the bread, cereal, rice and pasts group (6-11 servings daily), the vegetable group (3-5 servings daily) and the fruit group (2-4 servings daily), complemented with moderate amounts of foods from the milk, yogurt and cheese group (2-3 servings daily), and meat, poultry, fish, dry beans, eggs and nuts group (2-3 servings daily). Fats, oils and sweets should be used sparingly because they provide few nutrients.

Examples of serving sizes include:

One grain serving equals: one slice of bread, 1/2 cup cooked cereal, 3/4 cup dry cereal, 1/2 cup pasts, 1/3 cup rice
One vegetable serving equals: 1/2 cup cooked vegetables or juice, one cup raw of the following - green beans, carrots, broccoli, cauliflower, okra, tomatoes, lettuce, peppers, onions, asparagus or greens of any kind
One fruit serving equals: one fresh fruit, 1/2 cup fruit juice, 1/2 cup canned fruit
One milk serving equals: one cup milk, one cup cultured yogurt
One meat serving equals: one oz of chicken, beef, fish, pork, turkey, cheeses; one egg, one Tbsp peanut butter, 1/4 cup tuna or cottage cheese
One fat serving equals: one tsp oil, margarine, mayonnaise, sour cream, cream cheese, nuts, seeds, avocados, olives

Women have special nutritional needs throughout their lives. As part of your regular diet, it is important to get enough calcium and iron. Additionally, during pregnancy, there are specific nutritional needs of which to be aware.

Both women and men need enough calcium to build peak bone mass during their early years. Low calcium intake is associated with the development of osteoporosis, which affects women more often than men. Recommended dietary allowance of calcium for women 19-24 years old is 1,200 milligrams per day. For women 25 and older, the allowance is 800 milligrams per day.

Good, low-fat sources of calcium include:

One percent or skim milk
Low-fat yogurt
Low-fat cheese
Frozen yogurt
Salmon
Tofu
Broccoli
Legumes
Calcium-enriched grain products
Lime processed tortillas
Nuts
Seeds

The recommended daily allowance of iron for women is 15 milligrams, compared to five milligrams for men. Women need extra iron because they lose between 15-20 milligrams of iron each month during menstration. Without enough iron, iron deficiency anemia can develop, causing symptoms that include pallor, fatigue and headaches.

Important sources of iron include:

Meat, fish and poultry
Peas and beans
Spinach and other leafy vegetables
Potatoes
Whole grain and iron fortified cereal products

Relatively small amounts of meat or food containing Vitamin C substanially increase the total amount of iron absorbed from the entire meal.

Additional tips for eating healthy:

Choose steamed, broiled or backed rather than fried foods.
Cook vegetables in as little water as possible so nutrients aren't washed away. Heat also destroys nutrients - don't overcook.
Use fresh foods as soon as possible to avoid loss of vitamins.
Season vegetables with herbs and spices instead of high-fat sauces, butter or margarine.
Serve high-fat sauces on the side or leave them off.
Look for low-fat or non-fat choices at the salad bar.
Choose low-fat versions of foods.
Eat fresh fruit, yogurt, pretzels, popcorn and low-fat crackers as snacks.

Sometimes certain conditions, such as eating disorders, interfer with healthy eating. Eating disorders, which can cause serious physical problems, even death , affect women dramatically more often than men. An estimated 90 percent of those suffering from eating disorders are women, with young women being particularly vulnerable.

Additional Resources:
American Dietetic Association
Food and Drug Administration