Every woman needs to keep a balanced diet to stay in good health. Every person needs to choose healthy foods from the major food groups, including fruits, whole grains, vegetables, lean protein, healthy fats, and low or fat-free dairy. For women, there are some specific nutrition needs that are important to understand.
Eating the Right Way
For women who care about nutrition in Lacey Township, NJ, there are certain foods that can help reduce the risk of disease and provide energy for daily life. A healthy eating plan should include:
- 2 ½ cups of fresh, canned, or frozen colorful vegetables
- 2 cups of fresh, canned, or frozen fruit without added sugar
- 3 servings of low or fat-free dairy products such as cheese, yogurt, and milk
- 5 to 5 ½ ounce of proteins such as poultry, lean mean, eggs, seafood, nuts, beans, peas, or seeds
- 3 ounces of whole grain foods like cereal flakes, bread, pasta, oats, or brown rice
Food Right with Iron
For women who are in menopause, iron is an important nutrient for good health. Some of the foods that include large amounts of iron include fish, red meat, turkey, chicken, pork, spinach, kale, lentils, and beans. If you choose plant-based options, they work best when eaten with foods offering high amounts of vitamin C.
Folate and Folic Acid
Any women who have reached childbearing age should eat plenty of folates or folic acid as it can decrease birth defects. A woman who is not pregnant should eat at least 400 mcg per day. For a pregnant or breastfeeding woman, this number should be between 500 and 600 mcg a day.
Calcium and Vitamin D
Women of all ages need to consume foods rich with calcium for healthy teeth and bones. Calcium helps reduce the risk of osteoporosis and keeps bones strong. Some of your options include low or fat-free milk, cheese, yogurt, tofu, and sardines. Having proper amounts of vitamin D is also important and can be found in eggs, fatty fish, and fortified foods and beverages.
Assistance with Nutrition Needs
At The Max Challenge, we offer a 10-week course that can help you lose weight, build muscle, and learn more about your nutrition in Lacey Township, NJ. The nutrition program is easy to follow and helps you make the best choices for your diet. If you would like to learn more about our services, you can visit our website at
