Fiber-rich foods, such as beans and leafy greens. Lean cuts of meat and poultry. Healthy fats such as nuts, seeds and olive oil. Use MyPlate (PDF, 281 KB) as a guide to building a healthy diet.
Think about filling your plate with foods from all five food groups: fruits, vegetables, grains, proteins, and dairy at every meal. Snacks can be a good way to consume fruits and whole grains that you may not have eaten with meals. Most of us don't need complicated calorie counting programs or special recipes for healthy eating. Come visit us to talk with us about ways you can stop smoking for good.
Know You're Not Alone Tobacco addiction affects 14% of American women, but there are support groups, medications, and substitutes that can help. The good news is that quitting smoking, even if you've already reached middle age, can cut your risk of premature death in half. Women of childbearing potential also need foods with folic acid (such as leafy green vegetables, beans, and citrus fruits) to help prevent birth defects. Women, like men, should enjoy a variety of healthy foods from all food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or nonfat dairy products, and lean proteins.
As women's health experts, there's nothing more exciting for us than being able to help you find your best personal well-being. But women also have special nutrient needs, and during each stage of a woman's life, these needs change. When women reach childbearing age, folate (or folic acid) plays an important role in lowering the risk of birth defects. Women who routinely don't get enough sleep are more likely to have weight control problems and memory problems, as well as a higher risk of developing heart disease.
Adequate amounts of vitamin D are also important, and the need for calcium and vitamin D increases as women age. Because women tend to have less muscle, more body fat, and are smaller than men, they need fewer calories to maintain a healthy body weight and activity level. For women who have gone through menopause, it is recommended that you increase your intake of foods with calcium and vitamin D (such as seafood, fruits, low-fat dairy products, and egg yolks) to prevent bone disease. This is especially true for women who are pregnant or breastfeeding, as their daily folate requirement is higher, 600 mcg and 500 mcg per day, respectively.
If you're in or near menopause, thinning vaginal tissue could be contributing to vaginal atrophy, a common condition for women. Some women may need vitamins, minerals, or other supplements at certain times in life, such as before or during pregnancy. National Women's Health Week focuses on encouraging women to take care of themselves and their health. Some women have a physical exam every year, while others wait a few years to ask their doctor how often they should go.