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Do women really need to eat any differently than men-we're all
humans, right? True, but a woman's nutritional needs are more specific
than a man's. Pam Peeke MD, MPH author of "Fight Fat After
Forty" (Viking 2000) and Assistant Professor of Medicine at
University of Maryland School of Medicine explains why. "Women
are special. They have unique nutritional requirements to keep them
energized and focused, especially as they age. And, that means over
the age of 30 years! Here's a great list of foods that every woman
needs to incorporate into her weekly diet to guarantee that as each
year goes by, she stays as healthy and fit as she can."
So, just because you work like a man and play even harder, your
diet should be a bit more ladylike. We've paired some of our most
nutrient and flavor-packed recipes with each food to help you get
everything you need to fuel that beautiful, wonderful, womanly body.
| 1. |
Soy protein
is found in products like tofu and soymilk to soy nut butter
and cereal. Soy protein is heart healthy (helps lower "bad"
cholesterol levels) and is rich in phytonutrients. Aim for up
to 25 grams of soy protein per day. |
| 2. |
Whole grains
are high in fiber and therefore help stave off digestive problems
that are so common in women. Try to incorporate more whole grains
like brown rice, bran flakes, whole grain breads, barley and
quinoa into your diet. |
| 3. |
Foods rich
in folate like asparagus, oranges, fortified cereals
and beans. Folate is important during pregnancy for ensuring
proper neural tube development of the fetus and has been shown
to be important for heart health. Make sure to get the RDA of
400 micrograms (mcg) per day. |
| 4. |
Cranberries
and cranberry juice. The proanthocyanidins found in cranberries
help prevent bacteria from sticking to the walls of the bladder,
thus warding off urinary tract infections (OHIs). New research
also suggests that cranberries may promote cardiovascular health. |
| 5. |
Water.
Though it's not a food, water is important for all metabolic
processes in the body. It also helps with digestion, weight
loss and improves the appearance of the skin. Drinking 8 to
10, eight-ounce glasses of water each day is key, but eating
foods with a high water content (like fruits and certain vegetables)
will also contribute to your water intake. |
| 6. |
Nuts are
full of monounsaturated fats, which can help lower cholesterol
levels, and polyunsaturated fats, which can help prevent heart
disease. Plus, nuts are a good source of protein, calcium, phosphorus,
zinc, copper, selenium, folate, vitamin E and vitamin A. Nuts
pack a lot of calories into their tiny packages, so try to limit
your serving to an ounce a day. That's 28 peanuts, 14 walnut
halves and only 7 Brazil nuts. |
| 7. |
Green leafy
vegetables. Everything from
kale to bok choy to darker lettuces. These vegetables provide
important nutrients as well as fiber (aim for 20 to 35 grams
each day) to the diet. Try to get at least three servings of
vegetables each day. |
| 8. |
Fruits rich
in vitamin C. These include citrus fruits, strawberries,
green and red peppers, collard and mustard greens, broccoli,
spinach, tomatoes, potatoes, kiwi, guava and parsley. In addition
to contributing to overall health, fruits rich in vitamin C,
an antioxidant, have recently been linked to a decreased risk
of coronary heart disease. Fit two to three servings (or more)
of fruit into your daily diet. The RDA for vitamin C for women
is 75 milligrams a day. |
| 9. |
Iron rich
foods. Due to their monthly
cycles, premenopausal women need more iron. Good sources of
iron are garbanzo beans, lean beef, Swiss chard, tofu and dried
apricots. Women need 12 to 15 milligrams of iron each day, compared
to just 10 to 12 milligrams for men. |
| 10 |
Calcium rich
foods. Calcium helps keep bones strong and along with
regular weight bearing exercise, helps to stave off osteoporosis.
Good choices are low fat dairy products, dark green leafy vegetables
(kale, broccoli, collard greens), calcium fortified soy products
and tofu, calcium fortified juices and calcium fortified grains.
Check this list to see how much calcium you need each day: |
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Dietary Reference Intakes
(DRIs)
4 to 8 years : 800 milligrams
9 to 13 years : 1300 milligrams
14 to 18 years : 1300 milligrams
19 to 50 years : 1000 milligrams
51 to 70+ years : 1200 milligrams
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Going Beyond The Standard Of Care —
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Testimonials:
I just want to thank Dr. Yagodich once again for such a wonderful job he did when I came to him with an ulcer on my big toe and heel.
Before I came to him I went to two other doctors. When they saw the ulcers they said there was nothing they could do. One said the foot would have to come off. The other one said the leg would have to come off.
My sister, Ella, recommended Dr. Yagodich. "Praise the Lord!" With Dr. Yagodich's skill and patience, I am walking as good as ever with no pain.
"God Bless" you Dr. Mark Yagodich. You are someone I will recommend to anyone that has a foot problem.
Estella T. Davis
 Testimonials:
I would like to take this opportunity to recommend the doctors and staff at Your Next Step, and in particular, Dr. Eric Ricefield. My son, Philip had severely flat feet. His condition was so bad that his toes curled under and his nails were not growing in properly. This was his body's attempt to correct the problem. I brought him to see Dr. Ricefield initially to treat a problem with his toes.
The doctor explained Philip's condition to us, and told us that he felt he could correct the condition. I myself have flat feet and was pleased to find out that if the condition is diagnosed while a child is still growing, that a procedure can correct it.
Today, a year after the procedure I still marvel at the beautiful arches in my son's feet. I remind him of how lucky he is and how much better his life will be thanks to the corrective procedure. I am so pleased to recommend Dr. Ricefield to any prospective patient. He and his staff have proven to be both knowledgeable and caring. We feel very fortunate to have our son have the benefit of that experience.
Linda Ross
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