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.