1.Include calcium-rich foods in your diet to prevent
osteoporosis and promote a healthy heart.
Women 19-50 years of age need 1,000 mg of calcium per day. Women over 50 years of age need 1,200 mg of calcium daily. Choose dairy products, canned fish with soft bones and leafy green vegetables like spinach, kale and chard.
2.Limit refined sugars, caffeine and alcohol.
All of these can worsen mood swings and the typical symptoms of PMS and menopause.
3.Strength train at least twice a week.
Lifting weights and performing weight-bearing activities, like walking and jogging can help boost metabolism by increasing muscle mass and bone density.
4.Add ground flaxseed to cereal, smoothies and baked goods.
Ground flaxseed not only provides additional fiber, but it has been found to be beneficial in minimizing hot flashes as well.
1.Know your numbers.
The majority of the diseases that affect men are preventable or treatable when detected early. Have your lipid panel, blood glucose, blood pressure and PSA (prostate-specific antigen) checked annually.
2.Skip folic acid supplements.
Recent research is showing that folic acid supplements may increase the risk of prostate cancer. Eating foods rich in folate, like green leafy vegetables, oranges and beans are still safe to consume daily and actually decrease cancer risk.
3.Choose lean cuts of meat.
Cut back on the fat in your diet by choosing loin and round cuts of beef and pork, ground meats that are at least 93% lean and skinless poultry.
4.Eat more red fruits and vegetables.
The red color in tomatoes and watermelon comes from the powerful antioxidant lycopene that may be protective against prostate cancer. Cooked tomatoes contain more lycopene than raw.
Both Men and Women
1.Enjoy heart healthy fats each day (and fatty fish twice per week).
Replace the mayo on your sandwich with mashed avocado, eat a small handful of walnuts or almonds for a snack or make a homemade salad dressing with extra-virgin olive oil.
2.Exercise for 30 minutes most days of the week.
Both men and women need exercise to strengthen the heart, prevent weight gain, and protect bones. Include strength training and cardio exercises that raise your heart rate. You can break it up into three 10-minute segments.
Choose fresh fruits and vegetables for snacks and meals instead of packaged snack foods and dinners. Red fruits and vegetables are have a powerful antioxidant lycopene that may be protective against prostate cancer, but aim to get a variety of colors everyday!
4.Use NuVal to trade up for health.
NuVal scores nutrition on a scale of 1-100. The higher the score, the better the nutrition. Find NuVal scores on the shelf tag while you shop at your local King Soopers! Use NuVal as a guide to trade up for health within a food category. For example, if you normally buy a cereal that scores a 30 on the NuVal scale, see if you can find a higher score to try.
If you need more individualized help, King Soopers registered dietitians offer a variety of free services to help you achieve your nutritional goals.
King Soopers Registered Dietitian Services
All nutrition services are free!
Walk & Talks
To register for an event/consultation or ask a nutrition question,
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