f4ba68c1cbedb0122ea82653afbd56f3b53077b88b4c4a5f31 Uncomplicated Healthy Living: Whole Foods Every Woman Needs http://www.freesearchenginesubmission.infoher-libido.com

Monday, March 9, 2015

Whole Foods Every Woman Needs

Supplements and fortified foods can be helpful with our busy schedules, but all women need to eat a variety of whole foods to maintain health.  Below are four whole foods groups women need.

  1. Fruits and vegetables:  Everyone knows the benefits of eating your fruits and veggies.  They can help lower blood pressure, fight heart disease, lower your risk of stroke and lower your risk of cancer.  I'm sure you have heard the saying "eat a rainbow".  Each color of fruit or veggies had its own set of antioxidants and phytonutrients.  You want them all.  There is no down side to eating plant based nutrients.
  2. Low fat dairy:  You get substantial servings of calcium and vitamin D when eating your dairy.  You want to choose low fat or nonfat options.  When choosing a cheese remember the softer it is, the more fat it has.  If you are vegan and don't eat dairy, make sure your milk substitute or orange juice is calcium fortified.
  3. Whole grains:  These are a good source of fiber which helps fight cancers.  They also contain zinc that aids your immune system and B vitamins.  You want whole grains which are complex carbohydrates.  Carbohydrates are what your body burns for energy.  Complex ones are harder to digest and will not spike your blood sugar levels.  They will give you sustained energy by burning at a slow consistent level.  As with the fruits and veggies, you want to eat a variety.
  4. Lean meats:  Our bodies absorb iron best from animal sources.   Remember saturated fats come from animal sources so choose lean cuts of meat and include fish.  Meats are rich in zinc which boosts our immune systems.  If you are vegetarian or vegan pair iron fortified foods with foods containing a lot of vitamin C to boost absorption of the iron. 

While we all want to make healthy food choices, remember, there isn't any one food that can guarantee perfect health or an illness free life.  Be reasonable and balanced.

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