Bone up on Calcium AND Vitamin D
Calcium not only builds and strengthens bones and teeth. It is also important in maintaining normal heart beat and regulating blood pressure. Some studies suggest that calcium supplements may help relieve premenstrual syndrome PMS. On the other hand, vitamin D nutrition plays an integral role in calcium metabolism. Studies showed that women with vitamin D insufficiency absorb less than 10 percent of available calcium. In other words, even if you have an adequate calcium intake, you may not absorb it effectively if you have low levels of vitamin D. For average adult women, the recommended intake for calcium and vitamin D is 1000 mg and 200 IU respectively.
Love your Dark Green
Green vegetables such as kale, chard, collard greens, bok choy, broccoli, asparagus, green beans, etc. are packed with vitamins A and C, fiber and phytonutrients. In addition, they are also high in folate, an important vitamin for pregnant women to prevent neural-tube defects in infants. The 2005 Dietary Guidelines recommends at least 2 1/2 cups of vegetables daily.
Go Barries
Berries by far are my favorite fruits! They are loaded with vitamin C, folate, fiber and phytonutrients. Indeed, fresh berries are some of the most powerful disease-fighting foods available as they top the Oxygen Radical Absorbance Capacity (ORAC) score chart, which is a method of measuring antioxidant activity. Cranberries, for instance, are shown to decrease incidences of urinary infection in women. Super powerful for such tiny fruits! Here's a nutrition tip for all women - berries are your friends!
Eat Breakfast
This nutrition tip cannot be simpler! Not only does breakfast give you the fuel to start a new day; it also helps maintain your weight. When we skip a meal, our body thinks that we are in starvation mode and therefore slows down our metabolism as a means to compensate. We then tend to overeat at the next meal. Try including at least three food groups in your breakfast so that you do not need to prowl for a mid-morning snack.
Take a daily multivitamin for your age group.
These will compensate for gaps in your nutrition picture. Women over 50 need less iron than younger women.
  • Boost calcium and vitamin D.
    That means three to four 8-ounce servings of low-fat dairy every day. If you are lactose intolerant, try hard cheese, yogurt, fortified products like orange juice, canned salmon, broccoli, and legumes. Take 1,000 to 1,500 milligrams of calcium daily if you are not getting adequate calcium in your diet.
  • Eat more fruits, veggies, whole grains, and legumes.
    These will give you plenty of disease-fighting antioxidants, more fiber, and less sodium.
  • Get enough fiber.
    Whole-wheat pasta, cereals, and breads, oatmeal, brown rice, popcorn, and fresh fruits and vegetables all are high in fiber.
  • Eat the right proteins.
    Get a balance of lean protein (like skinless chicken), fatty fish like salmon (with omega-3 fats), and vegetable protein.
  • Enjoy a vegetarian meal a few times a week.
    A plant-based diet is low-calorie and dense in vitamins, minerals, and disease-fighting antioxidants.
  • Cut salt intake.
    Too much salt is linked to high blood pressure.
  • Choose fats wisely.
    And keep them to a minimum. Avoid trans and saturated fats, like those found in butter, margarine, salad dressing, fried foods, snack foods, and sweets. "Good fats" include many vegetable oils like olive oil, some nuts, and fish, such as salmon and tuna.
  • Curb the sweets.
    Limit the soft drinks, sugar, and sweets; they can be loaded with calories and have little nutrition.
Weight Loss Tips
    Grazing between meals used to be on the weight-loss hit list. But nutritionists now know that it's better to satisfy a craving with healthy grub than ignore it and risk a junk-food binge later. The best picks are filling, protein-packed snacks, such as one stick of string cheese, a tablespoon of peanut butter on a piece of fruit, or a medium-size bowl of edamame.
    Dining while viewing can make you take in 40 percent more calories than usual, reports a new study. And texting, driving, or any other distracting activity during a meal can also result in your eating too much. Instead, make each meal something you put on a plate and sit down to, even if you're eating solo.
    If your regular weight increases several days in a row, it's a red flag letting you know you need to cut back a little or beef up your workouts slightly.
    Doing 5 minutes each of push-ups, lunges, and squats (in 30-second intervals) will help build and maintain muscle mass. The more muscle you have, the higher your metabolism will be, so you'll torch more calories as you go about your day.
    Next time your mind gets stuck on a certain food, call a friend and redirect your brain by asking how her day's going. Research shows that cravings only last about 5 minutes, so by the time you hang up, the urge to devour junk will have subsided.
    An a.m. meal made up mostly of carbs and protein with some fat keeps blood-sugar levels steady and hunger pangs away so you're not susceptible to pigging out come lunch, studies show. Opt for something satisfying for your stomach and taste buds - like egg whites and turkey bacon with whole-wheat toast.
    One innocent-looking margarita or cosmopolitan can rack up hundreds of calories that do nothing to quench your appetite. Treat yourself just on the weekends and cut back somewhere else or stick to a glass of wine, light beer, or vodka and soda - three drinks that each have about 100 calories per serving.
    Fruit has no fat and is mostly water, so it'll fill you up while leaving less room on your plate (and in your stomach) for high-cal fare. Don't freak about fruit's carb count - we're talking the good kind of carbohydrates that contain lots of healthy fiber.
    Getting to bed just 30 minutes earlier and waking up 30 minutes later than you normally do can help you make better food choices, researchers report. Also, when you're well-rested, you're less prone to snacking out of fatigue or stress.
    When you feel your willpower breaking, conjure up a mental picture of yourself when you looked and felt slim. The visual motivation keeps you focused on your goal weight and reminds you that it is attainable, since you've achieved it before.
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