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 Overweight and obesity increase risk for: Heart disease Type 2 diabetes Several types of cancer Hypertenstion Osteoarthritis Sleep disorders

Maintain or Achieve a Healthy Body Weight 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 Associated with reductions in: 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 Vitamins Minerals Antioxidants Phytochemicals Unsaturated fats

Focus on Fiber Aim for 25 or more grams fiber each day Choose unrefined grains and look for “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 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: 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 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 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 Monounsaturated fats Olive oil, canola oil, peanut oil, most nuts and nut butters Avocados, olives Omega-3 Polyunsaturated fats Fatty fish, fish oils Walnuts, flaxseeds, canola oil, soy foods

Increase Natural Phytoestrogens Soy foods Tofu, Edamame, soy beans, soy “nuts”, tempeh, textured soy protein. Flaxseed – ground 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): Get adequate calcium (1,000-1,500 mg) and vitamin D (400 IU) Increase plant protein foods Moderate alcohol Get moving Schedule regular health check-ups