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By Cynthia York-Camden MS, RD, LDN
As women we are doing so much every week including focusing on our family, friends, church and community responsiblities. Many times we are focused on others needs and forget to pamper ourselves. One way to pamper our bodies is to make sure we make healthier food choices and stay active. We can choose to take better care of ourselves so that we can feel better and yet many of us choose to take better care of ourselves so that we can do more for our families and loved ones (how about that for motivation ladies?) . Here are some simple ways to work on some important “must have” nutrients" and tips that women of all ages need to stay healthy, energetic and full of life. Enjoy!
Calcium: -
· Choose 2 – 3 servings of low fat dairy foods daily.
· Eat cereal with low-fat milk or calcium rich soymilk for breakfast.
· Try low-fat fruit yogurt, pudding, or smoothies as a snack.
· Keep broccoli on hand to have as a snack or steam with lunch.
· Try one of the calcium fortified orange juices or soy milks.
Calcium is a must have for strong, healthy bones and teeth and to prevent osteoporosis. Calcium is important for teenagers, pregnant women and women over age 50
Iron:
· Try iron fortified cereal, bread or rice with meals.
· Eat raw vegetables with a bean dip.
· Make lentil, bean soup or vegetarian chili in the crock-pot.
· Carry dried fruit and dry roasted nuts for a snack on the go.
Iron is a must have for young women and anyone who give blood regularly. Iron is important to help the body perform at top energy level. Iron is better absorbed when you also eat vitamin C-rich foods, such as orange juice, red peppers, broccoli, and strawberries in the same meal.
Folic acid:
· Have green leaf lettuce and spinach salad for lunch (skip the iceburg).
· Try adding wheat germ to your morning cereal.
· Drink orange juice with breakfast.
· Carry small cans of vegetable juice for easy snacks.
Folic acid is needed to prevent birth defects and decrease risk of heart disease. The Centers for disease control recommends that all women of childbearing age take a daily supplement of 400 mcg per day.
Omega 3 fatty acids:
· Steam white fish with dill in the microwave for a quick meal.
· Watch for food sales on salmon, halibut, yellow tuna and other of your favorites.
· Have water packed tuna with whole grain crackers for lunch.
· Add ground flax see to morning cereal or fruit smoothie.
Omega-3 fatty acids support brain development of unborn infants, decrease risk of heart disease, and support healthy skin in women of all ages.
Tips to stay active and full of energy:
· Park farther away when shopping.
· Take a walk with your family after school or work.
· Play active games like volley ball, baddmitton or kick ball with the family.
· Make a walking date with a friend or neighbor three times per week
. Write down your plan to stay active and post it where you put on your makeup or do your hair.
Staying active can help you keep going and have more energy to do the things you love for yourself and your family. Carving out 15 to 30 minutes of me time every day is all that it takes. Remind yourself how great you feel when you stay active. Use this time to stay connected with neighbors, family and friends..
For more information or to speak with a Registered, Licensed Dietitian visit http://www.rdlink.com and find a dietitian on the web that can help you eat well and stay healthy!
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