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Fat choices in diet

If you´ve been eating an ultra-low fat diet, add back some healthy fat, such as fish, olive oil, nuts, and avocado. Cut out a serving or two of starchy carbohydrates to make up for the extra calories. Adding a small amount of fat helps you feel satisfied sooner, and longer.
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Meeting daily energy needs

To meet the body´s daily energy and nutritional needs while minimizing risk for chronic disease, adults should get 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat, and 10 percent to 35 percent from protein, says the newest report on recommendations for healthy eating from the National Academies´ Institute of Medicine.
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Folic acid

If you´re in your childbearing years, get at least 0.4 milligram (400 micrograms) of folic acid daily to reduce the risk of having a child with a neural tube defect. Excellent sources are spinach, broccoli, chickpeas, romaine lettuce, wheat germ, and fortified breakfast cereals (25 percent of the US RDA per ounce). If you´re pregnant, take a folic acid supplement.
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Iron-deficiency anemia

A number of things can cause iron-deficiency anemia according to the American Academy of Family Physicians (AAFP) and NWHIC. They include: fad diets that lack needed nutrients,internal bleeding (usually into the digestive tract, such as an ulcer Poor iron absorption by the body) and not eating enough iron-rich foods
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Vege booster

Cabbage in its raw form is known to alleviate the discomfort of constipation. Its juice is also a good cure for duodenalulcers. It has excellent therapeutic and curative benefits. Wash every leaf well, before use.
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Intelligent nutrient consumption

Follow a diet heavy on dark colored vegetables, unprocessed whole grains and lean meats and you can´t go wrong. Eat sufficient protein, lots of vegetables & fruits and minimal processed carbohydrates. No magic, just intelligent, planned & scheduled nutrient consumption

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Fruits & vegetables

Eat 5 or more servings of fruits and vegetables per day, especially those high in Vitamin C, Vitamin A, beta carotene, and fiber. In general, a serving is 1 small piece of fruit, half a cup of cooked or canned fruits and vegetables, or 1 cup raw.
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Daily salt intake

Limit daily salt intake to 6,000 milligrams, preferably less. Watch your intake of salty, processed foods. Season with butter­flavored granules, lemon, vinegar, broth, wine, garlic, herbs, and spices instead of salt. (Your risk of developing high blood pressure increases with age.)
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Retaining nutrients in food

Raw food and fresh juices have remarkable cleansing and regenerating effect on the entire system, as they retain all their nutrients, which might get destroyed while processing and cooking.
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Tips on Eating the DASH Way

·Start small. Make gradual changes in your eating habits.
.Center your meal around carbohydrates, such as pasta, rice, beans, or vegetables.
·Treat meat as one part of the whole meal, instead of the focus.
·Use fruits or low fat, low-calorie foods such as sugar free gelatin for desserts and snacks.
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Lifestyle modifications

Some women are helped by diet and lifestyle changes in managing PMS:

eating less refined sugar
drinking less caffeine
avoiding nicotine
avoiding alcohol
avoiding salt
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Iron sources

Aim to eat one of the rich sources of iron two to three times a week. Body absorbs only 20-40% of the iron available in meat sources, but only 5-20% of the iron from vegetable sources and egg. If you eat a mixed diet including fruits, vegetables, meat and fish your body will absorb 15-20% of iron in the food.
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Protein

Watch the size of your protein portion. Most women need a daily intake of only about 6 ounces (cooked) of meat, chicken, fish, or a substitute like cheese or eggs. Excess protein can mean extra fat, and high amounts of protein may increase calcium losses in the urine.
Check your protein intake at http://www.womenfitness.net/protiencalc.htm.
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Sources of iron

Foods high in iron:

Seafood
Dried fruits like apricots, prunes and raisins
Beans, particularly lima beans
Nuts
Dark green vegetables like spinach and broccoli
Whole grains
Fortified breads and cereals
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Fiber power

The recommended daily intake for total fiber for adults 50 years and younger is set at 25 grams for women, while for women over 50 it is 21 grams per day, due to decreased consumption of food.
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Eating healthy

If you´re having fast-food for one meal, let your other meals that day contain healthier foods, like fruits and vegetables.
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