Healthy Eating for women



Eating Right

Nutrient-rich foods provide energy for women’s busy lives and help to reduce the risk of disease. A healthy eating plan regularly includes:

  • At least three ounce equivalents of whole grains such as whole-grain bread, whole-wheat cereal flakes, whole-wheat pasta, brown rice or oats.
  • Three servings of low-fat or fat-free dairy products including milk, yogurt or cheese; or calcium-fortified plant-based alternatives.
  • Two cups of fruits — fresh, frozen or canned without added sugar.
  • Two-and-a-half cups of colorful vegetables — fresh, frozen or canned without added salt.

Iron-rich Foods


Folate (and Folic Acid) During the Reproductive Years


Daily Calcium and Vitamin D Requirements

For healthy bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium keeps bones strong and helps to reduce the risk for osteoporosis, a bone disease in which the bones become weak and break easily. Some calcium-rich foods include low-fat or fat-free milk, yogurt and cheese, sardines, tofu (if made with calcium sulfate) and calcium-fortified foods including plant-based milk alternatives, juices and cereals. Adequate amounts of vitamin D also are important, and the need for both calcium and vitamin D increases as women get older. Good sources of vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages, such as milk, plant-based milk alternatives, some yogurts and juices.

Foods and Beverages to Limit

Women should avoid excess added sugars, saturated fat and alcohol.

  • Limit sweetened beverages, including regular soft drinks, candy, cookies, pastries and other desserts.
  • Limit alcohol intake to one drink per day, if you choose to drink and are of legal age. One drink is equal to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.
  • Eat fewer foods that are high in saturated fat. Opt for low-fat or fat-free dairy products and lean proteins instead of their full-fat counterparts. Cook with olive oil instead of butter and coconut oil. Incorporate more plant-based protein foods, such as beans, lentils and tofu, into your diet.

Balancing Calories with Activity

Since women typically have less muscle, more body fat and are smaller than men, they need fewer calories to maintain a healthy body weight and activity level. Women who are more physically active may require more calories.

Physical activity is an important part of a woman’s health. Regular activity helps with muscle strength, balance, flexibility and stress management.

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