Good sources of calcium include low-fat dairy
products such as cheese, yogurt, and milk; canned
fish with bones, such as salmon and sardines; dark
green leafy vegetables; and calcium-fortified foods
such as orange juice, bread, and cereal. The recom-
mended intake of calcium for women ages nineteen to
fifty is 1,000 mg per day. Women over the age of fifty
should consume 1,200 mg of calcium per day.
Breastcanceris the most common type of cancer
among U.S. women other than skin cancer. Obese,
sedentary women are more likely to develop breast
cancer, and dietary factors may possibly play a role
in its development. Some studies suggest that excessive
fat intake may increase breast-cancer risk, either by
raising estrogen levels in a woman or by altering
immune function. Diets that include adequate amounts
of fruits, vegetables, and other fiber-rich foods may
protect against breast cancer. However, controversy
exists as to whether diet is actually a contributing
factor. Excessivealcohol consumptiondoes appear
to raise the risk of breast cancer in women.
The risk of developing heart disease begins to rise
once a woman reaches menopause, and it increases
rapidly after age sixty-five. Dietary risk factors
involved in the cause or prevention of heart disease
include dietary antioxidants, dietaryfiber, and the
type and amount of fat in the diet.Antioxidantsare
non-nutrient compounds in foods that protect the
body’s cells from damage. They are found in fruits
and vegetables. Soluble fiber, such as the fiber in oat-
meal, helps to lower blood cholesterol levels, while
levels of cholesterol in the blood increase in response
to diets high in total fat and/or saturated fat. A high
level of cholesterol in the blood is a risk factor for
heart disease.
Hypertension, or high blood pressure, is related to
heart disease. After menopause, women with hyper-
tension outnumber men with the condition. Weight
control, an active lifestyle, a diet low in salt and fat,
and with plenty of fruits and vegetables may help to
prevent hypertension.
Good nutrition is the cornerstone of good health
for a woman, but the many phases of a woman’s life
require nutritional adjustments. Learning and fol-
lowing dietary recommendations, and making the
appropriate nutritional adjustments, can improve a
woman’s quality of life and reduce the risk of chronic
disease.Resources
BOOKS
Grosvenor, Mary B., Smolin, Lora A. (2002).Nutrition:
From Science to Life. Philadelphia, PA: Harcourt Col-
lege Publishers.
Mitmesser, Susan Hazels (2003). ‘‘Nutrition Needs and
Cardiovascular Risk in Women.’’Today’s Dietitian
5(10):30–33.
OTHER
American Dietetic Association. ‘‘Women’s Health and
Nutrition.’’ Available from<http://www.eatright.org>
Food and Nutrition Information Center. ‘‘Dietary Refer-
ence Intakes (DRI) and Recommended Dietary
Allowances (RDA).’’ Available from<http://www.
nal.usda.gov/fnic>
March of Dimes. ‘‘Folic Acid FAQ.’’ Available from
<http://www.marchofdimes.com>
U.S. Food and Drug Administration, Center for Food
Safety and Applied Nutrition. ‘‘Information for
Pregnant Women.’’ Available from<http://www.
cfsan.fda.gov>
WebDietitian. ‘‘Nutrition in Women’s Health.’’ Available
from<http://www.webdietitian.com>Beth FontenotWomen’s nutrition