Besides including all the important food groups recommended in the 2010 Dietary Guidelines, women need to include:
Iron-Rich Foods – Iron is one of the keys to good health and energy levels in women. Iron-rich food sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods.
Folic Acid During the Reproductive Years – When women reach childbearing age, you need to eat enough folic acid to decrease risk of birth defects. The requirement is at least 400 micrograms of folic acid a day. Be sure to consume adequate amounts of folic acid daily from fortified foods or supplements, citrus fruits, leafy greens, dry beans and peas.
Calcium-Rich Roods – For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. High calcium foods include low-fat milk, yogurt, cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods like juices and cereals.
So, remember to include the wonderful foods that are sources of these important nutrients in your meals and snacks.
Happy Mother’s Day!