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A balanced diet for women

A balanced diet is a cornerstone of health. Women, like men, should enjoy a variety of healthful foods from all of the foods groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy and lean protein. But women also have special nutrient needs, and, during each stage of a woman’s life, these needs change.


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.

  • Five to 5-and-a-half ounce equivalents of protein such as lean meat, poultry, seafood, eggs, beans or peas,nuts and seeds.

  • 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.