Healthy Eating For Life For Women

Nutrition is more than eating a healthy diet to maintain your figure. Instead, it means eating the types of foods that nourish your body's cells and protect against damage. When you eat, you eat for health and for longer life. The first step to eating for life is ensuring you have the necessary nutrients in your daily and weekly diet. Once you incorporate these nutrients, you may find you have little room for unhealthy foods in your life.

Cell Protectors

"Healthy Eating for Life," a book from the Physicians' Committee for Responsible Medicine, outlines four key nutrients that protect women's cells, helping to fight free radicals that can lead to inflammation in your body. Through supplementation or food intake, these should be a part of your daily diet. The first is selenium, an antioxidant found in whole grains. If you consume at least six servings of whole grains per day -- one slice of whole-wheat bread contains about 13 mcg -- you should be getting the recommended intake of between 50 and 200 mcg. Vitamin E is another powerful antioxidant found in a variety of fruits, beans, vegetables and nuts. Beta-carotene found in orange vegetables like carrots, pumpkin and sweet potatoes can also help. Finally, calcium is necessary to build strong bones and prevent osteoporosis, a condition that causes brittle bones and affects more women than men. Dairy products like milk, yogurt and cheese can help you meet your daily calcium requirements. If you are lactose-intolerant or do not eat dairy, foods like broccoli, kale, red kidney beans, almonds and walnuts also contain calcium.

Women's Specific Nutritional Needs

In addition to increased calcium consumption, women need more iron than men to support the menstrual cycle. If you are younger than age 50, you should consume at least 18 mg of iron per day from sources like red meat and spinach, according to HealthCastle.com. For post-menopausal women, this number goes down to 8 mg. Women also need omega-3 fatty acids, which can be obtained from fish and plant sources like mackerel, salmon, sardines and flaxseeds. These offers heart-healthy benefits by reducing your triglyceride levels and boosting your high-density lipoprotein, or HDL -- also known as "good" cholesterol -- that has heart-protective benefits. Because heart disease is the number one killer of women, taking steps to protect your heart health through regular omega-3 fatty acid consumption can help you live longer, according to the American Heart Association. Men's bodies do not process non-fish sources as well as women's do, and therefore should use other nutritional sources to experience the same heart-health benefits.

Drop Bad Habits

Almost every woman has at least one dietary habit that keeps her from eating at her healthiest. If you want to eat healthy for life, kick the habits that cause you problems. This does not mean you should deprive yourself of a food you love, but instead learn moderation. For example, if you overeat when you are bored or feeling down, vow to take a walk or drink a glass of water before giving in to your cravings. If you have a sweet tooth, limit yourself to a 150-calorie treat each day or have a "cheat" meal once a week in which you eat a favorite food. Gaining control over your eating habits can help you live a healthier lifestyle.

Healthy Habits for a Lifetime

The healthiest eaters are those who constantly stoke their metabolism, preventing hunger pangs and blood sugar drops that lead you to overeat, according to HelpGuide.org. Try eating several small meals throughout the day, such as half a turkey sandwich and a small side salad, or a protein shake and piece of fruit. Drinking plenty of water also is necessary for a healthy lifestyle. Drinking between eight and 10 glasses per day can help flush out toxins and keep hunger at bay. Finally, remember that fresh choices are best. Fruits, vegetables, lean proteins and whole grains are the best options over boxed or high-sodium items. Choose these whenever possible to stay healthy for a lifetime.