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What are some healthy foods for women?

Jennifer Cohen Katz
Nutrition & Dietetics

In order to reach a healthy weight, enjoy an upbeat mood, feel energetic, and banish bloat you need to stock your fridge and pantry with some of these essential foods:
  • all sorts of vegetables
  • grass-fed meats
  • organic poutry
  • hormone-free dairy
  • nuts & seeds
  • beans & legumes
  • occasionally small portions of gluten-free grains
Here's a recipe for you to try that follows these guidelines:
Spring Superfood Salad
4 – 6 servings

5 ounces baby kale
1 cucumber, peeled & sliced
½ cup grape tomatoes, sliced
¾ cup cauliflower florets, broken into bite sized pieces
5 radishes, sliced
½ cup strawberries, sliced
dressing:
3 tablespoons white balsamic vinegar
1 teaspoon Dijon mustard
¼ teaspoon sea salt
⅛ teaspoon pepper
¼ cup grapeseed oil

Arrange all salad ingredients in a large bowl.
In a small bowl, blend vinegar, mustard, salt, and pepper.
Whisk in oil until blended. Pour over salad and toss to coat.
As a woman, your body has special nutritional needs. Here are four key foods you should consider eating every day:
  • Yogurt: With about 415 milligrams of calcium per cup, yogurt is practically a necessity for helping to prevent osteoporosis and premenstrual syndrome and for helping to regulate blood pressure. If you don't eat many dairy products, take calcium and vitamin D supplements.
  • Salmon: Calcium needs vitamin D to do its job. Salmon is a great source of vitamin D, with 360 international units per 3.5-ounce serving. Vitamin D may also protect against certain types of cancer.
  • Spinach: Spinach is a meat-free way to get an iron fix. Because women lose iron during menstruation, they need more iron than men do.
  • Lentils: These quick-cooking legumes give you loads of folate, a key nutrient that helps prevent birth defects and may also guard against ovarian cancer, cardiovascular disease and depression, according to preliminary research. Beans help keep your colon healthy, too.



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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.