Transcript 10 Health-Enhancing Nutrition Strategies for Women

Top 10 Health-Enhancing
Nutrition Strategies for Women
Melissa Stevens Ohlson, MS, RD, LD
Nutrition Program Coordinator
Preventive Cardiology & Rehabilitation
Maintain or Achieve a Healthy
Body Weight
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Overweight and obesity increase risk for:
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Heart disease
Type 2 diabetes
Several types of cancer
Hypertenstion
Osteoarthritis
Sleep disorders
Maintain or Achieve a Healthy
Body Weight
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Modest weight loss can have a significant
health impact
Avoid fad diets
Space calories throughout the day into
small, frequent meals & snacks
Exercise most days of the week
Practice relaxation!
Focus on Fiber
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Associated with reductions in:
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Diabetes and blood sugars
Obesity and weight loss
Cholesterol and heart disease
Certain cancers
Digestive diseases and disorders
High-Fiber foods are high in disease-fighting
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Vitamins
Minerals
Antioxidants
Phytochemicals
Unsaturated fats
Focus on Fiber
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Aim for 25 or more grams fiber each day
Choose unrefined grains and look for
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“100% whole wheat/rye/oat flour”
“Stone ground whole grain flour”
“Unenriched, unrefined flours”
Breads, pastas, crackers: 2+ g fiber/serving
Cereals: 5+ g fiber and <8 g sugar
Avoid the “white” stuff!
Eat 5-9 Servings of Fruits &
Vegetables Daily
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Provides the body with an array of
antioxidants, vitamins, minerals and dietary
fiber
Low in calories
Highly satisfying and filling
Easy to sneak into just about any dish!
Tips on Increasing Fruits & Veggies:
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Top cereal or yogurt with fresh fruit
Snack on pre-cut veggies
Eat a large tossed-salad for lunch
Pile sandwiches high with vegetables
Snack on a fruit & nut trail mix
Buy pre-cut vegetables and steam or
microwave for a quick side-dish
Enjoy vegetable soup before meals
Grab a piece of fruit for an on-the-go snack
Reduce Saturated Fat
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Limit high cuts of beef, liver
Trim skin off poultry, choose white meat
Choose nonfat or low-fat dairy foods and cheese
Limit baked goods that contain butter, lard or
tropical oils (palm, palm-kernel, coconut)
Choose foods with less than 2 grams saturated fat
per serving
Reduce Trans Fats
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Limit fried foods
Limit baked goods, candy, chips, crackers
and other snack foods that contain partially
hydrogenated oils in the ingredients
Choose foods that contain liquid vegetable
oils
Choose liquid or tub trans-free margarines
Choose Healthy Fats
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Monounsaturated fats
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Olive oil, canola oil, peanut oil, most nuts and
nut butters
Avocados, olives
Omega-3 Polyunsaturated fats
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Fatty fish, fish oils
Walnuts, flaxseeds, canola oil, soy foods
Increase Natural Phytoestrogens
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Soy foods
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Flaxseed – ground
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Tofu, Edamame, soy beans, soy “nuts”, tempeh,
textured soy protein.
Ground flax best source of the phytoestrogen ligan;
also a great source of omega-3 fat and fiber.
Beans, nuts and seeds
Whole grains – e.g. buckwheat, millet, bulgur,
quinoa, brown rice.
Additional Strategies
(please refer to handout):
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Get adequate calcium (1,000-1,500 mg) and
vitamin D (400 IU)
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Increase plant protein foods
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Moderate alcohol
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Get moving
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Schedule regular health check-ups