Women’s Nutrition: What is Considered “Healthy Food”?

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Do you ever find it unmanageable to determine if your darling foods are actually healthy for you ?
Between misleading labels and the ceaseless provision of ‘ healthy ’ foods on every supermarket ledge, eating healthy can be a jumble and even daunting task .
If you’re between the ages of 35 and 50, the choices you make regarding your health right now are more important than ever. In fact, the choices you make today can help support a healthy you now, and in the future.
Take a look below as we explore ‘ healthy foods ’ and provide some insight into whether the foods in your diet are providing you with the nutrients you need.

What is Considered “Healthy Food”?

While eating fads come and go, there are a few key elements to healthy consume that remain unchanged .
here is what we know :

“Healthy Food” Defined

healthy foods are those that provide you with the nutrients you need to sustain your consistency ’ sulfur wellbeing and retain department of energy. Water, carbohydrates, fat, protein, vitamins, and minerals are the key nutrients that make up a healthy, balance diet .
Facts You Should Know :
This information tells us we need to focus on eating fresh foods that provide us with the nutrients our bodies need .
unfortunately, the food industry doesn ’ metric ton make as much of a net income on fresh foods ; processed foods are where the money ‘s at. tied big food companies have lobbied aggressively against populace health plans – such as a campaign ordering the removal of junk food from schools .
These trash food items, processed from crops such as corn, wheat, and soybeans, are eminent in calories ( fillers ) and lack the nutritional value your body needs. however, because they are derived from crops, it can be unmanageable to know if they are healthy or not, and misleading claims on labels alone make things worse .

How to Read Food Labels

According to a late Nielsen report, about 60-percent of consumers misinterpret or have a hard time comprehending nutrition labels .
One of the most critical parts of reading your food labels is to look at the serving size ; 160 calories may not seem like a lot, but that could be for only two little cookies. Continue reading for other factors to keep in mind when grocery shopping for your healthy foods .
Saying “ zero trans fat ”, “ all natural ”, or “ contains whole wheat ” can trick you into thinking the product is healthy, evening when its nutritional prize has been stripped away after being processed .
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alternatively, many packaged products are packed with salt, boodle, and saturated fatty. In early words, these claims make you forget about the add calories. here is a list of what you should know before you read your food ’ s nutritional facts :

  • Sugar: Women should try to limit their sugar intake to 25 g / day or 6 teaspoons
  • Fat: There are about 9 calories per gram of fat – stick to about 50 g / day
  • Sodium: Women should not consume more than 1,500 mg or 3.8 g of salt / day
  • Protein: Women exercising less than 30 min / day should eat about 46 g of protein / day
  • Vitamins: Naturally occurring vitamins are ideal, but added vitamins can be helpful too
  • Calories: The average amount for women is 2,000 / day and 1,500 / day to lose weight based on a 150 lb. woman

As women between the ages of 35 and 50, not knowing what is good or bad for your torso can create undue try. Use the adopt as a resource to ease the worries that come along with taking the right steps to strengthen your future health .
Download Your Healthy Checklist Now!

What Should Women Eat to Stay Healthy?

A healthy eat plan is one that encompasses all of the nutrients your torso needs on a daily basis without any non-nutritional additives .
A goodly, balance diet includes :

  • Vegetables and any subgroup such as beans, peas, starches, and those that are dark green, red or orange in color
  • Whole fruits
  • Whole grains such as quinoa, corn, millet, and brown rice
  • Limited full-fat dairy
  • A variety of protein such as lean meats, eggs, nuts, seeds, and soy products
  • Oils such as olive, flaxseed, canola, and avocado

only about one-fourth of the population is eating the recommend amounts of fruit, vegetables, dairy, and oils. however, over half of the population are meeting or going beyond the sum grains and protein recommendations .
When consuming grains, it ’ second encouraged to only eat whole grains that include the stallion grain kernel, bran, and microbe. If you are eating refined grains ( or processed grains ), the bran and germ have been removed which takes out the cast-iron, dietary fiber, and other winder nutrients .
How healthy do you think your lifestyle is? Take this short quiz to find out! 

Are Fats Healthy?

YES
not all fats are bad for you ! You may have already heard that avocados are senior high school in fat, but it ’ s adept fat ! Avocados, canola oil petroleum, and en all contain monounsaturated or polyunsaturated fats .
Your consistency needs these estimable fats as an significant source of department of energy. These fats besides help absorb certain vitamins and minerals, build cellular telephone membranes, and are all-important for lineage clot, reducing ignition, and brawn movement .
NO
Saturated and trans fats are the kind of fats you should stay aside from american samoa much as possible. These are the worst kinds of fat for your body and come from the hydrogenation process that solidifies healthy oils to prevent them from going bad .
Trans fats are coarse in broil goods that have been made with partially hydrogenated vegetable anoint, fried foods, chips, cream pitcher, and margarine .
common foods that contain saturate fats include cheese, coconut oil, whole milk, and red kernel .
Eating foods with high trans fat and saturated fats can cause excitement or artery blockages which can lead to chronic conditions such as diabetes and heart disease, or even a stroke .

What About Carbs, Are They Healthy?

YES
well, they can be. Eaten in moderation, carbohydrates can be a healthy tool to help your body get valuable nutrients. Too much of any food, however, can lead to weight gain .
Carbs ( or any foods ) with limited or minimal process are the healthiest choices. For example, wholly granulate bread is a healthier option than refined white boodle .
early healthy carbohydrates that can besides help boost your climate, promote weight unit personnel casualty, and lower LDL cholesterol include :

  • Legumes (lentils, edamame, chickpeas, peas, etc.)
  • Grains (corn, barley, oats, brown rice, etc.)
  • Vegetables (spinach, broccoli, mushrooms, cauliflower, etc.)

NO
Determining which carbs are dear or bad can sometimes be unmanageable. The easiest way to tell if food is processed is to ask yourself ‘ Can this product be found in nature ? ’
If not, you know it ’ second processed. Chips, cookies, pasta, ice rink skim, etc., don ’ t exist in nature, but rather have been altered and refined from whole grains and ultimately become forms of sugars and starches. Another easy way to tell is if it comes from a corner – if sol, you probably don ’ t have to eat it .
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Women’s Vitamins for Preventative Health

It ’ south recommended that your vitamins include the keep up nutrients or that you incorporate these nutrients into your daily diet :

  • Calcium: A higher calcium diet may help women lower the risk of osteoporosis.
  • Iron: With each menstrual cycle, women are losing iron. For women that are premenopausal, the Recommended Dietary Allowance (RDA) is 18 mg of iron a day
  • Omega-3 fatty acids: As women age, their estrogen levels decline which can put them at a higher risk of developing heart disease. These fatty acids can act as an anti-inflammatory for your body.

Most doctors would agree that getting antioxidants and vitamins from the foods you eat is the best way to get your daily dose in, but talk to your women’s preventative health specialist to see if supplements are the way to go for you .

“Healthy Foods” That Are Actually Bad For You and Why

You may be surprised to learn that some “ healthy ” foods are not very healthy at all .
Microwave popcorn
Packaged popcorn can have high levels of a chemical called diacetyl and not to mention the unnecessary sodium. Stick to the antique stylus and pop your kernels on the stove .
Light salad dressing
Although the label may say “ luminosity ”, the component list on light salad dress is still packed full of preservatives, sodium, and sugars. It ’ s best to try substituting your dressings with extra virgo olive oil or balsamic vinegar .
Trail mix
Prepackaged or not, a “ delectable ” lead mix is going to be filled with salt and sugars from flavored nuts and cocoa. Read the labels carefully, a little handful could be equally much as 300 calories !
Flavored, nonfat yogurt
Although it may be nonfat, the additives in season nonfat yogurt should have you second-guess this choice. From fair one 6-ounce serve, there could be 15 grams of carbohydrate. As an alternative, garnish a nonfat greek yogurt with fresh fruit or honey .
Spinach pasta
If you ’ ra looking for a way to get your greens in, pasta international relations and security network ’ t the way to do it. After serve, there ’ s little to no spinach actually left in spinach pasta and barely any nutritional respect .
Low-fat / nonfat foods
Low-fat foods have the fat reduced during the manufacture procedure. But removing the fatness besides removes the spirit. To boost the spirit, low-fat foods are often packed with add carbohydrate and salt. As such, reaching for low-fat foods is not arsenic healthy as you might think .
Wheat bread
Bread that is actually healthy for you wheat will say “ 100 % whole wheat ” american samoa well as have at least two grams of fiber per slice. If the boodle doesn ’ t say it ’ s completely hale pale yellow, there ’ mho a chance the majority of the bread is white flour with precisely adequate wheat flour to pass with looks .
Gluten-free products
Having the pronounce “ gluten-free ” doesn ’ thyroxine automatically mean a product is healthy. rather, cling to naturally gluten-free foods such as fruits, vegetables, and brown university rice .
Frozen dinners
Although the estimate of having portioned veggies, meats and grains made up for you sounds like an easy way to be healthy, it actually international relations and security network ’ metric ton. Compared to fresh foods, fruits, and vegetables, freeze meals contain preservatives and much, excessively a lot sodium .
Pretzels
They might seem like the perfect, healthy, “ nonfat ” bite on-the-go, but pretzels actually have close to zero nutritional value. once eat, pretzels spike your lineage carbohydrate levels and leave you hungry for more .
Veggie chips
Veggie chips are not in truth vegetables at all. In fact, after all of the process that the vegetables are put through, about all of the nutritional value from them is no longer present. If you ’ ra looking for a crunchy bite, try roasting some of your darling vegetables .
Protein bars
Although the word “ protein ” is included in the name, that ’ s not a reason to deem any food healthy. Most protein bars are only a few calories and grams of carbohydrate away from being categorized as a sugarcoat prevention .
Organic foods
Organic foods are free from pesticides, antibiotics, and most additives, but that doesn ’ t mean organic bite foods aren ’ thyroxine being processed and filled with good equally a lot carbohydrate as non-organic nosh foods .
Smoothies
Using newly fruit, veggies and nutrient-based additives, such as linseed, smoothies can be a great way to make a goodly breakfast smoothie. however, this international relations and security network ’ t how they ’ re normally made outside of your own kitchen. artificially season powder, excess sugar, and even frost cream are sometimes used. therefore think twice about drinking premade smoothies from the store or juice resist .
Flavored soy milk
not to be confused with plain soy milk – which has both potassium and protein and even first gear cholesterol – chocolate and vanilla flavored soy milk have plenty of carbohydrate and calories and act more like a dessert than a healthy nosh or drink to fill you up .
Coffee
You may not realize it, but your everyday pickup might be the obscure calorie wrongdoer. elementary modifications can do wonders to your overall health, such as choosing sugar-free syrup, a smaller serve size, and skim milk alternatively of whole milk .
Alcohol
Although drinking a glass of wine a day can reduce the risk of stroke and affection disease, and tequila – for case – can help with digestion, alcohol actually has about seven calories per gram .

Common Themes In Unhealthy Foods

The words “ processed ”, “ calories ”, and “ carbohydrate ” should now be triggers for you as you continue your search for unhealthy foods that disguise themselves as goodly .
Lowering your sugar inhalation will not only help you maintain a healthy weight, but it can besides reduce the gamble of some cancers, reduce the sum of lineage boodle level spikes ( which can be what ’ s causing your energy and mood swings ), and can besides lead you to have less significant menopause symptoms .
Eating well is only one piece of the healthy lifestyle puzzle. Learn more about what else you can do to prepare your body for a healthy and strong future!

How Your Doctor Can Help You

Why it’s important to include your doctor in your nutrition and overall health

Talking with your doctor about your overall health and your dietary concerns is always a good idea. At Moreland OB-GYN, our team of women ’ s health doctors believes in guiding and treating you with a holistic approach as we consider your stressors, your life style, and even the foods you eat .

What you should bring to your appointment

It ’ randomness crucial to come to your appointments prepared to ensure you and your doctor have the best probability of having a generative discussion. here is a tilt of what you should consider bringing the adjacent fourth dimension you meet with your sophisticate .

  • A list of medications or alternative therapies. Have a list ready-to-go or just bring in your medication or vitamin bottles themselves.
  • A symptom journal. If you are seeing your doctor for a specific issue you are experiencing, write down your symptoms. Include the time of day and other factors that may contribute such as what you ate that day, any big events, or stressors going on at the time.
  • Questions for your doctor. Although questions may come up on the spot, it can be very helpful to take some time before your appointment to think about questions you might have. Write them down and let your doctor know when you get there that you have questions to ask at the end of your session together.

As a woman approaching the perimenopausal and menopausal phase of your life, it ’ second significant to be mindful of how the decisions you make today can impact your future health.

Don ’ triiodothyronine forget to read your labels carefully and keep in mind that the healthiest choices don ’ t have a tilt of ingredients !
At Moreland OB-GYN, we specialize in women’s preventive health care and prioritizing the needs of our patients. We hope you ’ ll connect with us to help answer your questions and we hope you ’ ll turn to our experts as a trust resource for information .
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