Getting enough vitamin C? For most women, your recommended daily intake is 75 mg. You don't have to rely on OJ for all your vitamin C; other fruits like guava, mango and strawberry are loaded with it, as are veggies like broccoli, bell peppers and kohlrabi.
Chocolate is your friend. That's right, chocolate - in some forms - is good for your heart, according to researchers. Dark chocolate, in particular, is loaded with antioxidants that help reduce blood pressure. But don't go overboard: a healthy daily amount is about the size of a Hershey's kiss.
Grow your own herbs. You can really perk up your menu (and cut back on the salt) with the addition of fresh herbs to favorite meals with pasta, poultry and seafood. From the smallest countertop planter to the biggest backyard garden, a fresh stock of herbs will help you prepare healthy and tasty meals year-round.
Gastroesophageal reflux disease (GERD) is common, and often very treatable with simple dietary changes
Gastroesophageal reflux disease (GERD) is common, and often very treatable with simple dietary changes. Start by avoiding eating anything a few hours before bedtime, and reducing or ceasing your consumption of chocolate, alcohol, spices, fried foods and tobacco products. (Your health care professional can offer a more detailed list of dietary dos and don'ts.)
Be food label savvy. You can learn so much by just reviewing a food label before eating; new regulations mean they include information on fats (are they saturated or trans?), salt, protein content, calories, serving size (is this bag of chips one serving or three?), carbohydrates (are they good or bad?) and more.
Skip the soda. Why fill up on empty calories when you can have something equally tasty and much more healthy? Try mixing a small amount of fruit juice with club soda and adding a twist of lemon, or making a pitcher of strawberry-mint water (just add a handful of sliced berries and a sprig of mint and chill for a couple hours).
Variety is essential to sticking with healthy snacking. At work, stock a drawer with fat-free microwave popcorn, small portions of almonds or walnuts, and dried fruit like cranberries or cherries. At home, keep a bowl of fresh fruit handy and pre-cut carrots, peppers, cucumbers or other favorites in the fridge. Happy munching!
What's in season? Eating foods that are plentiful naturally is healthier (and less expensive) than sticking with the same thing year-round, and seasonally available food is often most flavorful and colorful. So go ahead: try some new vegetables, fruits, herbs or seafood this season.
For most women, nutritionists recommend three cups of milk a day. But getting the calcium you need doesn't need to be boring: try including a cup of low-fat vanilla yogurt in a fruit shake, adding feta cheese crumbles to a salad, or enjoying a warm cup of hot chocolate in the afternoon as a snack.
Frozen prepared meals are expensive - and often loaded with salt and preservatives. But you can still fill your freezer with healthy frozen meals: make Sunday slow-cooker day and prepare one of your favorites, then divide it into individual servings and freeze them. You'll save money while eating healthy home-cooked meals.