Healthy Eating for Women

            A balanced diet is important for the health of both women and men. Healthful foods should be eaten from all the food groups, including whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy, and lean protein. Physical activity is another important part of a woman’s health, which can include strength, balance, flexibility, and stress management. Women need special nutrients throughout their stages of life. Nutrient-rich foods reduce the risk of disease and provide energy. Some examples of these for a healthy eating plan include:

• At least three ounces of whole grains, such as whole-grain bread, whole-wheat cereal, whole-wheat pasta, brown rice, or oats.
• Three servings of low-fat or fat-free dairy products, including milk, yogurt, or cheese.
• Five to five-and-a-half servings of protein, such as lean meat, poultry, seafood, eggs, beans, lentils, tofu, nuts, and seeds.
• Two cups of fruits, which can be fresh, frozen, or canned without added sugar.
• Two-and-a-half cups of colorful vegetables, which can also be fresh, frozen, or canned without added salt.

Iron-rich Foods
            Iron is key for women’s health and energy levels prior to menopause. Foods that provide iron include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils, and some fortified ready-to-eat cereals. Plant-based sources of iron are more easily absorbed when eaten with vitamin C-rich foods. Some good examples of this pair could be to eat fortified cereal with strawberries on top, spinach salad with mandarin orange slices, or tomatoes in lentil soup. 

Folate (and Folic Acid) During the Reproductive Years
            Eating enough folate (or folic acid) is needed for women during childbearing ages to help decrease the risk of birth defects. Women who are not pregnant require 400 micrograms (mcg) of folate or folic acid per day, while women who are pregnant or breast-feeding require 600 mcg and 500 mcg per day, respectively. Eating adequate amounts of food that naturally contain folate help increase your intake of this B vitamin; citrus fruits, leafy greens, beans, and peas are all good sources.
Daily Calcium and Vitamin D Requirements
            Women need to eat a variety of calcium-rich foods each day for healthy bones and teeth. Calcium keeps bones strong and helps to reduce the risk of osteoporosis, which is a bone disease that causes bones to become weak and break easily. Calcium-rich foods include low-fat or fat-free milk, yogurt, and cheese, along with sardines, tofu (if made with calcium sulfate), and calcium-fortified foods, such as plant-based milk alternatives, juices, and cereals. Adequate Vitamin D intakes increase as women get older. Some good sources of Vitamin D include fatty fish, such as salmon, along with eggs and fortified foods and beverages such as milk, plant-based milk alternatives, some yogurts, and some juices. 
Food and Beverages to Limit
            Women should avoid excess saturated fat, added sugars, and alcohol. The following tips explain how to accomplish this. 

• Limit sweetened beverages, including soft drinks, along with 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. Try low-fat or fat-free dairy products and lean proteins. Cook with olive oil instead of butter and coconut oil. Incorporate more plant-based foods, such as beans, lentils, and tofu in your diet. 

Source: https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women