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\nThe food and drink choices you make every day affect your health now and later in life. Choosing healthy foods and drinks more often can help prevent or manage many health problems that affect women. And studies show that when a woman eats healthy, everyone in her household is more likely to eat healthy.1,2
\nHealthy eating is a way of eating that improves your health and helps prevent disease. It means choosing different types of healthy food from all of the food groups (fruits, vegetables, grains, dairy, and proteins), most of the time, in the correct amounts for you. Healthy eating also means not eating a lot of foods with added sugar, sodium (salt), and saturated and trans fats.
\nHealthy eating also means getting nutrients primarily from food rather than from vitamins or other supplements. Some women might need vitamins, minerals, or other supplements at certain times in life like before or during pregnancy. But most women, most of the time, should get their essential nutrients from what they eat and drink.
\nWhat you eat and drink is influenced by where you live, the types of foods available in your community and in your budget, your culture and background, and your personal preferences. Often, healthy eating is affected by things that are not directly under your control, like how close the grocery store is to your house or job. Focusing on the choices you can control will help you make small changes in your daily life to eat healthier.
\nThe amount of calories you need is based on your physical activity level, age, height, weight, and other unique health considerations, such as whether you are pregnant or breastfeeding.
\nTo get a personalized calorie recommendation, use the MyPlate Plan tool.
\nUse MyPlate (PDF, 281 KB) as a guide to build a healthy diet. Think about filling your plate with foods from the five food groups \u2014 fruits, vegetables, grains, proteins, and dairy \u2014 at each meal. Snacks can be a good way to fill in fruits and whole grains you might have missed at meals. Most of us don\u2019t need complicated calorie counting programs or special recipes for healthy eating.
\nSome simple tips to improve your eating habits are to eat more vegetables, snack on fruit more often, and cook at home more each week.
\nHealthy eating means not eating a lot of food with added sugars, saturated and trans fat, and sodium (salt). Healthy eating means eating fruits, vegetables, whole grains, healthy types of protein and dairy and not eating or drinking too many calories for your body type.
\nNo. There is no one special ingredient or vitamin that will make you healthy and cure illness. One of the keys to healthy eating is your overall pattern of eating.
\nYou don\u2019t have to spend a lot of money, follow a very strict diet, or eat only specific types of food to eat healthy. Healthy eating is not about skipping meals or certain nutrients. Healthy eating is not limited to certain types of food, like organic, gluten-free, or enriched food. It is not limited to certain patterns of eating, such as high protein.
\nYou also do not have to stop eating all of your favorite foods. You can eat a variety of foods, including less healthy favorites, as long as you don\u2019t eat them all the time and keep the amount small.
\nSome diets have been shown by researchers to prevent disease and help people reach and maintain a healthy weight. Get started with one of these:
\nHealthy eating helps:
\nThe old saying \u201cyou are what you eat\u201d is true. What you eat and drink become the building blocks for all of the cells in your body. Over time, your food and drink choices make a difference in your health.
\nWomen have some unique nutritional needs, including needing more of certain vitamins and minerals during pregnancy or after menopause.
\nWomen\u2019s nutritional needs change as our bodies change during different stages of our lives.
\nFiber is an important part of an overall healthy eating plan. Good sources of fiber include fortified cereal, many whole-grain breads, beans, fruits (especially berries), dark green leafy vegetables, all types of squash, and nuts. Look on the Nutrition Facts label for fiber content in processed foods like cereals and breads. Use the search tool on this USDA page to find the amount of fiber in whole foods like fruits and vegetables.
\nMost women do not get enough fiber.11
\nNot getting enough fiber can lead to constipation and can raise your risk for other health problems. Part of healthy eating is choosing fiber-rich foods, including beans, berries, and dark green leafy vegetables, every day. Fiber helps lower your risk for diseases that affect many women, such as heart disease, diabetes, irritable bowel syndrome, and colon cancer. Fiber also helps you feel full, so it can help you reach and maintain a healthy weight.
\nIn addition to other nutrients, seafood has two important omega-3 fatty acids: eicosapentaenoic acid and docosahexaenoic acid, more commonly called EPA and DHA. These fatty acids may affect:12,13
\nHere are some ways to get omega-3 fatty acids:
\nYes, low-fat and low-carbohydrate (carb) diets can be safe, but you should always talk to your doctor or nurse before limiting the amount of any specific nutrient like fat or carbs. Fats and carbs are essential, which means your body needs them to work correctly and for good health.
\nFor weight loss, what is more important is eating healthy carbs and unsaturated fats and limiting the amount of calories you take in. It helps to cut out or eat less of foods that don\u2019t have essential vitamins, minerals, or nutrients. Make sure you read the Nutrition Facts label carefully. Learn more in our Healthy Weight section.
\nFor more information about healthy eating, call the OWH Helpline at 1-800-994-9662 or check out the following resources from other organizations:
\nThis content is provided by the Office on Women's Health.
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