As Moms, we focus so much on our family’s health that sometimes we forget to take care of ourselves. But is important for us to maintain our health as well. Not only to set a good example for our kids but also to stay healthy enough to take care of our kids. A woman’s body is special. We have unique nutritional requirements to keep us energized and focused, especially as we pass the age of 30. Here is a list of foods you should be incorporating into your weekly diet to ensure that you stay healthy and fit as each year goes by.
- Soy protein is found in products like tofu, soymilk, soy nut butter and cereal. Soy protein is heart healthy because it helps lower “bad” cholesterol levels and is rich in phytonutrients. Aim for up to 25 grams of soy protein per day.
- 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. Most women need at least 20-25 grams of fiber each day.
- 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.
- 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 (UTIs). New research also suggests that cranberries may promote cardiovascular health.
- 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 eight 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.
- 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.
- Green leafy vegetables. This category of vegetable includes everything from kale to bok choy to darker lettuces. These vegetables provide important nutrients as well as fiber to the diet. Try to get at least three servings of vegetables each day.
- 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, have recently been linked to a decreased risk of coronary heart disease. Fit at least two to three servings of fruit into your daily diet. The RDA for vitamin C for women is 75 milligrams a day.
- 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.
- 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, 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:Dietary Reference Intakes (DRIs)
14 to 18 years: 1300 milligrams
19 to 50 years: 1000 milligrams
51 to 70+ years: 1200 milligrams
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