Celebrate Women’s Health!
A healthy and balanced diet, rich in plant foods, is fundamental to feeling vibrant and staying well. For women, however, there are certain foods that are especially beneficial. Check out the recommendations for “girl-power foods” and visit meijermealbox.com/healthy-living to find great recipes using these foods.
|| Daily Requirements
| Low fat milk, yogurt, reduced fat cheese
||Calcium, Vitamin D, Protein
Calcium-Bone Health, Muscle Vitamin D - Immune heath, Mood
Calcium: 1,000 mg (in two 500mg doses/day): 1,500mg/ day-seniors
Vitamin D - 1,000 IU / day
| Dark Green and Deep Orange Vegetables and Fruit; Oranges/ Orange Juice
||B vitamins, Folate
||Folate - Healthy red blood cell production, energy, protection from chronic disease
||5 cups fruit and veg. /day (at least 1cup dark green or orange / day)
||Meijer women’s complete multi-vitamin may be beneficial.
|Whole grains, Flaxseed
||Essential vitamins, minerals and fiber; Omega-3 oils in Flaxseed
||Healthy digestion, bowel regularity, relieve constipation (especially ground flaxseed)
|| 3 or more whole grain servings daily
|Cranberries, Cranberry Juice
||Vitamin C, antioxidants
||Protects immune health, helps maintain urinary tract health
||As part of your 5 Cups fruit and veg. per day
||Food sources are recommend over supplemental cranberry.
||Decrease bloating, prevent constipation, decrease fatigue due to dehydration
||Half your body weight in ounces (i.e., 140 lb needs 70 oz. Healthy fluids)
|Soy foods, soy milk
||Promote healthy hormone levels; may help relieve hot flashes in menopause.
||1-2 servings, 4+ days/ week
||Soy foods are recommended. Talk with your Meijer Pharmacist about safe supplementation
Posted on Thu, May 19, 2011
by Healthy Living Dietitians filed under