10 Tips for Better Food Choices for Women

Make better food choices – 10 tips for women’s health

Nutrition Education Series

Make yourself a priority and take time to care for yourself. And, make time to be physically active, so you can do the things you want to do.

Number Onefind out what you need

Learn MoreLearn about your  nutritional needs. Research information based on your age, gender, height, weight, and physical activity level.

Number Sixeat whole grains more often

Choose whole grains likeWhole Grains brown rice and whole-grain pastas and breads more often. Foods with a high-fiber content can help give you a feeling of fullness and provide key nutrients.

Number Twoenjoy your food but eat less
Palm Size Portion Use a smaller plate at meals to help control the amount of food and calories you eat. Palm-sized portions are a good rule of thumb. Take time to enjoy smaller amounts of food.
Number Sevenlearn what is in your food

Nutrition Label

Use both ingredient and Nutrition Facts labels to discover what’s in the food you are eating. Learn what those foods contain.

Number Threestrengthen your bones

Choose foods like Glass of Milkfat-free and low-fat milk, cheese, yogurt, and fortified soymilk to help strengthen bones. Be sure your morning coffee includes fat-free or low-fat milk.

Number Eight

cut back on some foods

Cut calories by cutting out Sugar Cubesfoods high in solid fats and added sugar. Limit fatty meats like ribs, bacon, and hot dogs. Choose cakes, cookies, candies, and ice cream as just occasional treats.

Number Fourmake half your plate fruits and vegetables
Add fruit to meals as partPile of Fruits and Vegetablesof main or side dishes.Choose red, orange, or dark-green vegetables like tomatoes,
sweet potatoes, and broccoli, along with
other vegetables for meals.

Chef HatNumber Ninebe a better cookTry out healthier recipes that use less solid fat, salt, and sugar. Eat at home more often so you can control what you are eating. If you eat out, check and compare nutrition information. Choose healthier options such as baked chicken instead of fried chicken.
Number Fivedrink waterWater Bottle

Sip water or other drinks with few or no calories to help maintain a healthy weight. Keep a water bottle in your bag or at your desk to satisfy your thirst throughout the
day.

Number Tenbe active when you can

Set a goal to fit in at least 2½ hours of moderate physical activity in your week. Being active 10 minutes at a time also adds to your Friends Walkingweekly total. Ask your friends or family to keep you company as you bike, jog, walk, or dance. Don’t forget to do some muscle strengthening activities twice a week.

You might also enjoy:

Portion Control: How Much Are You Actually Eating?

7 Tips for Making Better Beverage Choices

ChooseMyPlate.gov helps you choose the types and amounts of food and beverages you need.

Thank you for spending time with us today. Wishing you the best of health!


Source: Center for Nutrition Policy and Promotion, USDA is an equal opportunity provider and employer. Go to www.ChooseMyPlate.gov for more information.

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Author: Joan E Wilder

We provide information and motivation focused on the importance of physical activity to our quality of life. It is our hope to help people invest in themselves by staying active throughout their lives. It's that important.

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