Dairy foods are important for women because they contain lots of protein and calcium, which we need to ward off the bone-thinning disease osteoporosis. According to the National Osteoporosis Foundation, an estimated ten million Americans - eight million women and two million men - have osteoporosis and another thirty-four million have low bone mass, which increases their risk for this disease. People typically lose bone as they age, so you have to do everything you can to keep yours strong. The daily recommended amount of calcium for women under 50 is 1,000 mg a day and for those over 50 is 1,200 mg. You can reach this through calcium-rich foods such as milk, cottage cheese, and fruit. Here are some examples of the calcium content in everyday foods:
Calcium may also help ward off other diseases. One new study found that calcium and vitamin D may reduce your risk of colon cancer. And some research shows that dairy foods may help you lose weight. Plus, they can help you feel like you're indulging even when you're not; food such as low-fat yogurt has a creamy feel and sweet taste. Add a drop of chocolate to your milk and you'll satisfy a chocolate craving and a calcium requirement.
One reason veggies are so good? They contain vitamins A, C, and E and several key minerals. Plus, veggies have fiber and lots of water so they fill you up on very few calories. They're also a great source of antioxidants, compounds in food that help prevent the oxidation that naturally happens to cells in our body. The American Dietetic Association describes it like this: "Just like rust on a car, oxidation can cause damage to cells and may contribute to aging." This cell damage is believed to lead to an array of diseases from cancer to Alzheimer's, so loading up on antioxidants is a great idea. Antioxidants are also believed to help boost your immune system and keep your skin looking young and radiant. Brightly colored and dark green veggies typically contain the most powerful antioxidants.
If you have a sweet tooth, you'll be surprised at how satisfying fruit can be. I'm not saying it'll replace a good piece of chocolate cake (I wish!), but it can take the edge off when you're longing for something tasty. The best thing to do is to eat what's in season in your area because it usually is the freshest and least expensive and tastes best. Think peaches and plums in summer, pears and apples in fall, and oranges and grapefruit in winter. But unlike veggies, fruits aren't something you can eat in unlimited quantities. It still has calories and its own natural sugar. So enjoy but don't go hog wild.
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