Clinical nutrition part 1

DesignPh. Sarraa iyad

al_zobaydi

nine terrific foods for women

Why Diet MattersThe right diet for women's health isn't complicated. For starters, these nine terrific foods will help prevent cancer, heart disease, and osteoporosis, a significant threat after menopause

•According to researchers who recently reviewed the risks associated with coronary heart disease (CHD) in women, a poor diet was linked to 20 percent of all cases of heart disease. Factor in diet’s effect on other chronic diseases like

, and it’s obvious that good osteoporosisdiabetes andnutrition has huge women's health benefits. One way to immediately turn your health situation around is through the foods you choose to eat. Here are nine foods that you'll want to make part of your daily diet.

Bring on the Berries“Berries, and a lot of fruits, are an excellent source of

antioxidants and water-soluble vitamins,” They are important for the prevention of cancer and to maintain your weight.” They may

also lower your risk of coronary heart disease

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 ofvitamins 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 da

Add Omega-3 Fatty AcidsIt sounds counterintuitive, but fatty fish are actually good for you because they deliver omega-3 polyunsaturated fatty acids (PUFAs), fats with cardiovascular and anti-inflammatory benefits. While fish oil capsules will help you meet your PUFA needs, studies have foundq that fish itself offers even more nutritional benefits, including vitamin D, selenium, and antioxidants. Recommendations are for 1 gram of PUFAs daily for people with coronary heart disease and at least 250 to 500 mg daily for those who want to prevent it.

Go Nuts“Nuts are a great source of protein and monounsaturated fatty acids, as well as much needed vitamin E. Examples of great choices include walnuts, almonds, and hazelnuts. Nuts are also very calorie-dense, however, so you need only a palmful for good nutrition and to feel satisfied — just one-half ounce of nuts is considered equivalent to one ounce of a typical protein choices, like chicken or beef.

• 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. “They are also a great source of energy to power you throughout the day.” Whole grains, such as oats, also help improve cholesterol levels. While food

to fibermanufacturers are addingall sorts of products, whole grains, like whole wheat, rye, and bran.Watch your serving sizes, however. Current guidelines are for six one-ounce equivalent servings per day (five if you’re over 50). One ounce of whole-wheat pasta (weighed before cooking) is only one-half cup cooked.

• 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

and prevention digestiongoodof 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. If you’re new to beans, add them gradually to minimize gas. Count each one-quarter cup of cooked beans as one ounce of protein.

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

against better immunityandinfection. 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

fighter, cancer, alycopeneand 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

(for example, dairy productsofeight 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. “If you can tolerate dairy, low-fat sources are extremely important,. Besides low-fat or skim milk, try calcium-rich Greek-style yogurt,.