Healthy eating plan for women

Nutrient-rich foods provide energy for women’s busy lives and help to reduce the risk of disease. A healthy eating plan regularly includes:

At least three ounce equivalents of whole grains such as whole-grain bread, whole-wheat cereal flakes, whole-wheat pasta, brown rice or oats.

Three servings of low-fat or fat-free dairy products including milk, yogurt or cheese; or calcium-fortified plant-based alternatives.

Five to 5-and-a-half ounce equivalents of protein such as lean meat, poultry, seafood, eggs, beans, lentils, tofu, nuts and seeds.

Two cups of fruits — fresh, frozen or canned without added sugar.

Two-and-a-half cups of colorful vegetables — fresh, frozen or canned without added salt.

Foods and Beverages to Limit

Women should avoid excess added sugars, saturated fat and alcohol.

Limit sweetened beverages, including regular soft drinks, candy, cookies, pastries and other desserts.

Limit alcohol intake to one drink per day, if you choose to drink and are of legal age. One drink is equal to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

Eat fewer foods that are high in saturated fat. Opt for low-fat or fat-free dairy products and lean proteins instead of their full-fat counterparts. Cook with olive oil instead of butter and coconut oil. Incorporate more plant-based protein foods, such as beans, lentils and tofu, into your diet.

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