| Nutrition for Women |
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| Overview Basics of a Good Diet Unhealthy Foods: Too Much Fat And Sugar Reference Daily Intakes (RDI) Daily Reference Values (DRV) Nutrients You Need: Are You Getting Enough? Supplements: Too Much Of A Good Thing? Going Meatless It's a cliché, to be sure, but a balanced diet is the key to good nutrition and good health. But it's not always that easy. Women often feel too busy to eat right. Tending to children and aging parents, making time for partners, pursuing careers and engaging in volunteer efforts all create a time crunch. It's often easier to pick up fast food than to prepare a healthy meal at home. But fast food is usually high in fat and calories and low in other nutrients, which can seriously affect your health. At the other extreme, there is a multi-million dollar industry focused on telling women that being fit means being thin and that dieting is part of good nutrition. Between our busy lives and the messages we hear from society, it's no wonder that many women suffer from poor nutrition. Good nutrition means eating a balanced diet. Poor nutrition is just the opposite, and it can lead to a myriad of health problems. It's important to learn how to eat right, which means including the right amounts of the right kinds of food. Nutritious eating isn't that difficult - in theory. It comes down to basics you probably already know. Eat a varied diet that includes plenty of grain products, vegetables and fruits, but limit your intake of fat, saturated fats, cholesterol, sugars and salt. Getting enough water also is important. Drink at least eight 8-ounce glasses of water daily - more if you exercise frequently. And eat regularly. Skip breakfast and eat lunch on the run, and you will be ravenous in the afternoon. Some experts advise planning healthy snacks - fruit, yogurt - to stave off the munchies. To help you figure out how to eat well, the U.S. Department of Agriculture
(USDA) developed a food pyramid a few years ago, which you can find at
http://www.nalusda.gov/fnic/dga/dga95/fig01.html.
Here are the basics of a good diet:
The number of servings you choose depends on your level of activity and the number of calories you consume. The smaller number of servings in each range is for people who consume about 1,600 calories a day and are less active. The larger number of servings is for those who consume about 2,800 calories a day and are more active. Be careful about what you call a serving. The government recommendations aren't the same as the serving size indicated on a package label. A USDA-defined serving from the grain group is one slice of bread, while the serving listed on the package is two slices. Below are serving sizes for major foods, to be used in interpreting the food pyramid recommendations: Grain Products Group (bread, cereal, rice, and pasta)
Vegetable Group
Fruit Group
Milk Group
Meat and Beans Group
Notice that alcohol isn't included in a food group. If you drink alcohol,
do so in moderation. Alcohol offers little nutritional value, and used
in excess, it can cause serious damage, such as distorted vision, judgment,
hearing and coordination; emotional changes; bad breath; and hangovers.
Long-term effects can include liver and stomach damage, vitamin deficiencies,
impotence, heart and central nervous system damage, and memory loss. Abuse
can lead to alcohol poisoning, coma and death. Pregnant and nursing women
should never drink: It can lead to birth defects. According to the March
of Dimes, more than 50,000 babies are born each year with alcohol-related
damage. Even light and moderate drinking can hurt your fetus. Unhealthy Foods: Too Much Fat And Sugar You probably already know the basics - that grains, vegetables and fruits are essential to getting the vitamins, minerals, complex carbohydrates (starch and dietary fiber), and other substances you need to sustain good health. You may even know that they may lower the risk of certain kinds of cancer. But experts say we rarely eat enough of these foods. To make matters worse, we also eat too much of unhealthy types of food, including fat (and cholesterol), sugar and salt. Fat. Some fat is an important part of your diet; fat is part of every single cell. It even helps your mental processes - not surprising, since your brain is comprised of about two-thirds fat. But many of us eat too much. No more than 30 percent of your total calories should come from fat. The average U.S. woman consumes about 1,673 calories a day, which means she should consume no more than 53 grams of fat per day. Fat, whether from plant or animal sources, contains more than twice the number of calories of an equal quantity of carbohydrate or protein. So, cutting back on a small quantity of fat reduces calorie intake more than cutting back on a similar quantity of carbohydrates. Fats contain both saturated and unsaturated (monounsaturated and polyunsaturated) fatty acids. Saturated fat raises blood cholesterol more than other forms of fat. Reducing saturated fat (most comes from meat, dairy and bakery products) to less than 10 percent of calories will help you lower your cholesterol level. Food labels will indicate how many calories come from fat - both in actual grams and in percentages. This will help you assess the percentage of fat in your diet. If you count calories, count fat calories, too. (Remember, though, to practice moderation in counting calories and fat grams.) If the total number of fat calories is more than 30 percent of the total calories you consume in a day, you probably need to cut back. But don't be misled by terms like "lower fat." Ask yourself "lower than what?" and look at percentage of fat calories. Be sure to limit the amount of cholesterol you consume. Cholesterol is a fat-like substance found in every cell of the body. It helps digest fats, strengthen cell membranes and make hormones. But too much can be deadly: When blood cholesterol reaches high levels, it can build up on artery walls, increasing the risk of blood clots, heart attack and stroke. You get cholesterol in your diet through animal products such as meat and eggs. Experts say that you should limit your daily intake to 300 mg (one egg contains about 215 mg; 3.5 ounces of cooked hamburger contain 100 mg). You can begin to cut your intake of fat and cholesterol at the supermarket. Read the nutrition labels - you may be stunned to see how much you are consuming. Use fats and oils sparingly - and choose low-fat dairy products, lean meats, fish, poultry and beans to get the nutrients you need without taking in excess fat. Sugar. Sugar is a source of calories but consuming too much sugar can lead to weight gain and tooth decay. But, contrary to what many people think, there's no evidence linking high-sugar diets to hyperactivity or diabetes. Salt. Studies link high sodium intake to higher blood pressure, and evidence suggests that many people at risk for high blood pressure reduce their chances of developing this condition by consuming less salt or sodium. Most Americans consume more sodium than they need. The recommended amount is 2,400 mg per day for sodium - you get 2,300 mg in just one teaspoon of salt. So, what should you be eating? Remember the old "U.S. recommended daily
allowance?" Well, it's now called Reference Daily Intakes, or RDI. These
are guidelines established by the government for essential vitamins and
minerals and, in selected groups, protein. The name "RDI" replaces the
term "U.S. RDA." DRVs (Daily Reference Values) are similar, but they apply
to fat, saturated fat, cholesterol, carbohydrates, protein, fiber, sodium
and potassium. Nutrient / Amount Vitamin A / 5,000 International Units (900 micrograms
for men; 700 micrograms for women) Daily Reference Values (DRV)** Food Component / DRV Fat / 65 grams ** Based on 2,000 calories a day for adults and children over 4 only.
DRV for protein does not apply to certain populations; Reference Daily
Intake (RDI) for protein has been established for these groups: children
1 to 4 years: 16 g; infants under 1 year: 14 g; pregnant women: 60 g;
nursing mothers: 65 g. People with renal disease and certain other conditions
may need less protein. Nutrients You Need: Are You Getting Enough? Women - especially those of childbearing age - need to be particularly careful to get adequate amounts of certain nutrients, including the following: Calcium. Many women and teenage girls don't get enough calcium. Calcium-rich foods are critical to healthy bones and can help you avoid osteoporosis, a bone-weakening disease. The Institute of Medicine recommends these calcium guidelines based on age:
You can get calcium from dairy products like milk yogurt and cheese, canned fish with soft bones (sardines, anchovies, and salmon, and so on; bones must be consumed to get the benefit of calcium), dark-green leafy vegetables (such as kale, mustard greens and turnip greens) and even tofu (if it's processed with calcium sulfate). Some foods are calcium-fortified; that is, they contain additional calcium. Examples include certain cereals and orange juice. Talk to your health care professional about whether you need to take calcium supplements. If you have asthma, allergies, a thyroid condition or other chronic medical conditions you may need even higher daily calcium intake. Why? Medications used to treat these conditions can interfere with your body's absorption and use of calcium and may even reduce bone mass. Fiber. A recent study suggests that women who eat high amounts of fiber (especially in cereal) may be at lower risk for heart disease. Fiber also is associated with lower cholesterol, reduced cancer risk and improved bowel function. While most experts recommend 20-35 grams a day, most of us barely consume 12 grams a day. You don't want to shock your digestive system, so you shouldn't try to increase your fiber intake too dramatically. Fiber is found only in plant foods like whole-grain breads and cereals, beans and peas, and other vegetables and fruits. Folic acid. The U.S. Public Health Service recommends that all women of childbearing age consume 400 mcg of folic acid (a B vitamin) daily to reduce the risk of having a baby affected with spina bifida or other neural-tube defects. Foods that contain natural folic acid include orange juice, green leafy vegetables and beans. (One cup of cooked kidney beans contains 725 micrograms of folic acid.) Fortified foods also contain a synthetic form of folic acid, which is more easily absorbed by your body than the natural form. Iron. Everyone - especially children, teenage girls and women of childbearing age - needs iron. The recommended daily amount on a 2,000 calorie diet is 18 milligrams. Iron sources include liver, kidneys, red meat, poultry, eggs, peas, legumes, dried fruits, and dark, green leafy vegetables. Three ounces of cooked chicken liver contains 7.2 milligrams of iron; a cup of cooked spinach contains 4.3 milligrams. Your health care professional will probably recommend iron supplements during pregnancy (probably starting at 30 mg/day). But otherwise - unless you are advised by your health care professional - there's no need to take supplements. In fact, be sure you don't take too much. There's some evidence that in postmenopausal women, too much iron can lead to heart disease. Protein. The average woman over 25 years should get 50 grams of protein daily. Protein helps prevent muscle tissue from breaking down and repairs body tissues. Sources of complete proteins include meat, fish, poultry, eggs, milk and cheese. Incomplete proteins include dried beans and peas, peanut butter, nuts, bread and cereal. (A three-ounce serving of cooked chicken contains 21 grams of protein.) Vitamin D. Vitamin D is critical to calcium absorption and bone formation. Vitamin D deficiency can lead to the softening of bones in children and babies (rickets) and adults (osteomalacia). But bear in mind that high doses of Vitamin D can cause kidney and abdominal problems. You can get your allowance of Vitamin D through egg yolks, herring, sardines, tuna, salmon and fortified milk, and through exposure to sunlight. One three-ounce salmon fillet will provide you with 8 micrograms of Vitamin D. If you think you are not consuming enough of the nutrients you need,
talk to your health care professional about adjusting your diet and/or
adding supplements. Supplements: Too Much Of A Good Thing? Supplements can help make up for dietary deficiencies, but avoid overdoing antioxidants such as vitamins C and E and selenium. Dietary antioxidants are nutrients that help protect cells from a normal - but damaging - physiological process known as "oxidative stress." Such nutrients are a part of the natural make-up of many types of food, particularly fruits and vegetables. They also have been added to some foods and are available in the form of dietary supplements. Although many studies have suggested that foods rich in dietary antioxidants have a positive effect on chronic diseases, there isn't enough evidence to conclude that such nutrients, even in very high doses, will reduce the risk of diseases such as cancer; cardiovascular disease; cataracts; age-related macular degeneration, a common form of blindness in elderly people; diabetes mellitus; or neurodegenerative diseases. So how much of these nutrients do you need? Below are the recommendations: Vitamin C. Women should consume 75 milligrams per day. Because smokers are more likely to suffer from biological processes that damage cells and deplete vitamin C, they need an additional 35 milligrams per day. Food sources of the nutrient include citrus fruit, potatoes, strawberries, broccoli, and leafy green vegetables. Women should not take more than 2,000 milligrams per day (from both food and supplements) because intakes above this amount may cause diarrhea. Vitamin E. Women should consume 15 milligrams from food. This is equivalent to 22 International Units (IU) of natural-source vitamin E or 33 IUs of the synthetic form. Alpha-tocopherol is the only type of vitamin E that human blood can maintain and transfer to cells when needed. Food sources include vegetable oils, nuts, seeds, liver, and leafy green vegetables. Women should not take more than 1,000 milligrams of alpha-tocopherol per day. This amount is equivalent to roughly 1,500 IU of "d-alpha-tocopherol," sometimes labeled as "natural source" Vitamin E, or 1,100 IU of "dl-alpha-tocopherol," a synthetic version of Vitamin E. People who consume more than this amount place themselves at greater risk of hemorrhagic damage because the nutrient can act as an anticoagulant (blood thinner). Selenium. Women should take 55 micrograms per day and it can come from seafood, liver, meat, and grains. This supplement should not be taken in excess of 400 micrograms per day. More than this amount could cause selenosis, a toxic reaction marked by hair loss and nail sloughing. Experts have noted that most American adults already get sufficient quantities of these three nutrients (vitamin C, vitamin E and selenium) from their food. Beta-carotene and other carotenoids. In lab tests, these nutrients have been shown to act as antioxidants, but the results have not been consistently duplicated in humans. Typically, beta-carotene supplements should be taken only for the prevention
and control of vitamin A deficiency. Most vegetarians eat milk products and eggs, and as a group, these lacto-ovo-vegetarians enjoy excellent health. A healthful vegetarian diet falls within the pyramid guidelines offered by the USDA. However, meat, fish, and poultry are major sources of iron, zinc, and B vitamins, so pay special attention to these nutrients. Vegans (those who eat only plant-based food) may want to consider vitamin and mineral supplements; make sure you consume sufficient quantities of protein, vitamin B12 and Vitamin D and calcium. You can obtain what you need from non-animal sources. Here is a partial list from the FDA:
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