A healthy and balanced diet throughout a womans lifetime is critical to maintaining a healthy weight, adequate energy, elevated mood, and overall wellness.

Good nutrition starts with the basics:  a well-rounded diet consisting of whole grains, fresh fruits and vegetables, healthy fats, and lean sources of protein. These kinds of foods provide women with plenty of energy, the means for lifelong weight control, and the key ingredients for looking and feeling great at any age. Avoiding junk foods, highly processed foods, excessive caffeine, and alcohol is critical. And most importantly make sure to drink lots of water.

Focus on whole, plant-based foods. Try to find minimally processed and locally grown foods whenever possible. Whole foods are foods that do not undergo processing or refinement and they do not have added ingredients like salt and sugar.

Focus on lean high protein foods: fish, turkey, poultry, pork, quinoa, garbanzos, lentils, eggs, milk, tofu, edamame, cottage cheese, and greek yogurt.

Make sure you are getting enough iron rich foods: lean meats, lentils, spinach, or almonds.

Add some Antioxidant Superfoods to your diet such as: blueberries, grapes, red berries, nuts, dark green vegetables, orange vegetables, and green tea.

Stick to the good fats (monounsaturated and polyunsaturated) such as olive oil, avocados, almonds, walnuts, peanuts, and flaxseeds.

Food for the Bones….Make sure you are eating enough sources of calcium dietary sources are the best including navy beans, dark leafy greens such as kale, dairy products, salmon, sardines, and whole almonds. Good sources of Vitamin D include: salmon, sardines, whole eggs, and shiitake mushrooms.

Keep it high fiber for good digestive health as well as for weight loss.

Dietary needs change throughout life. Eating a well-balanced diet can reduce your risk of various disease,  help you maintain a healthy weight and regular menstrual cycle, and achieve a physical, mental, and spiritual balance.

“Let food be your medicine” Hippocrates