- Eating every four to six hours throughout the day allows you to better regulate your appetite and avoid excess hunger, which can lead to overeating and elevated blood sugar levels.
- Nuts make a healthy snack because they’re great for heart health and can help to reduce your risk for heart disease, but portion size is important ten peanuts or pistachios are considered one serving. Nuts are also a great source of healthy fat and fiber and low in carbs, meaning they help regulate appetite and may improve blood fats, but won’t have a large impact on raising blood sugar.
- Dip your Fruit in nut butter offers healthy fat with a good source of fiber, and it’s a quick and easy snack.
- Popcorn is a terrific whole grain choice with 3 cups having only 15 grams of carbs. Remember to keep it light though, and skip the buttered, salted, microwave-bagged kind. Instead, lightly spray olive oil over the popcorn for a source of healthy fat without adding too many calories. For extra flavor mix with garlic powder, cinnamon or herb seasoning mix.
- Reach for a healthy snack with Greek yogurt when you’re craving something sweet its a great source of protein, it typically contains less sugar than other types of yogurt.
- Fresh fruit-and-veggie smoothie. Include nutrient-packed spinach for a great source of fiber. In a blender, mix 1 cup blueberries, ¼ cup spinach leaves, ½ cup low-fat Greek yogurt, and ½ cup pineapple coconut water.
- Eggs are a rich source of protein that only contain about 70 calories and are packed with vitamins and minerals like phosphorous, vitamins A, D, and B complex vitamins.
Bring on the Berries
Berries, and a lot of fruits, are an excellent source of antioxidants and water-soluble vitamins
Get Lots of Leafy Greens
The more colorful the vegetables — and fruits — the more nutrients you’re going to get in your diet and green leafy veggies, like turnip, collard and mustard greens, kale, Chinese cabbage, and spinach, all rich sources of vitamins and minerals, are a great place to start. Many are also a good source of iron, important for women’s health, especially after menopause. One serving of cooked leafy greens — a half a cup — is not a lot, considering that just around two and one half cups of veggies, or five servings in total, is all you need each day
Add Omega-3 Fatty Acids
Fatty fish are actually good for you because they deliver omega-3
Serve Up Some Whole Grains
Whole grains help with digestion and are excellent for your heart, regularity [because of the fiber content], and maintaining a steady level of blood sugar.
“Nuts are a great source of protein and monounsaturated fatty acids just one-half ounce of nuts is considered equivalent to one ounce of a typical protein choices.
Fiber Up With Beans
Beans are another nutrient powerhouse, providing you with a reliable protein alternative to meat as well as the fiber needed for good digestion and prevention of chronic diseases. Beans — including navy, kidney, black, white, lima, and pinto — are part of the legume family that also includes split peas, lentils, chickpeas, and soybeans. Many are good sources of calcium, important to prevent osteoporosis, especially after menopause.
Say Yes to Yellow and Orange Veggies
Nutritionists recommend choosing a rainbow of fruits and vegetables because each one provides a unique blend of nutrients. Within the color spectrum, yellow or orange veggies are great sources of vitamin A for skin and eye health and better immunity against infection. At the top of the list are carrots, sweet potatoes, pumpkin, and the many types of squash. While it takes just one whole carrot or six baby carrots to make one serving (one-half cup), you’ll need only half a starchy sweet potato.
Turn to Tomatoes
Call it a vegetable or a fruit, the tomato is in a food class by itself. Interestingly, cooked tomato products, like tomato paste, puree, stewed tomatoes, and even ketchup, deliver more of its well-known antioxidant lycopene, a cancer fighter, and potassium than when eaten raw. Tomatoes also have vitamins A and C and phytochemicals that make it an nutrition essential for women’s health.
Look for Low-Fat Dairy
Calcium is extremely important after menopause when your osteoporosis risk increases. But it’s actually vital to women’s health at every age, particularly while the body is still making bone. For optimal bone health, you need three daily servings of dairy products (for example, eight ounces of milk or yogurt, or one and a half ounces of cheese per serving), which also provide other nutrients, like protein, potassium, magnesium, and zinc.
Reference: Everyday Health and Julie Davis