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Women’s Health and Nutrition NUTRITION-RELATED ILLNESSES IN WOMEN Osteoporosis This is a condition in which there is a loss in bone mass with aging, causing easier bone breakage. It is extremely common in women, usually after menopause. It can be prevented by a higher intake of calcium during developing years and middle age. Iron Deficiency This happens as a result of large amounts bleeding over time without a healthy level of iron intake. Because of menstrual bleeding and pregnancy, women are especially at risk. The symptoms include extreme fatigue, hair loss, and weakness, and it can later lead to anemia. Women need to make sure to include foods high in iron in their diet to prevent iron deficiency. This is especially important during pregnancy, as Iron Deficiency can add to the risk of a premature or low-birth weight baby. High Cholesterol Having high cholesterol results in heart disease, and other problems. Some foods that are high in cholesterol are: organ meats such as liver, kidney and brain; deep fried foods; egg yolks; and foods high in saturated fats. IMPORTANT NUTRIENTS FOR WOMEN AND CHILDREN Drink lots of water. Water helps keep us hydrated and keeps our blood and organs functioning normally. Eat foods rich in Vitamin C. Vitamin C helps regulate a healthy immune system to protect against disease. • Bananas • Papaya/mango • Broccoli • Bell peppers (especially non-green). • Tomatoes • Potatoes Folic acid: During the first three months of pregnancy (and preferably before becoming pregnant) a woman needs folic acid. This is one of the B-group vitamins and is also known as vitamin B9. It is important during pregnancy for the creation of the baby's nervous system. Folic acid can help prevent neural tube defects such as spina bifida and other congenital malformations such as cleft palate or cleft lip. Good natural sources of folic acid are: • Barley beans • Fruit • Peas • Green vegetables • Brown rice • Lentils Calcium: Calcium helps bones stay strong and prevent Osteoporosis, and pregnant women should increase their intake to help support the bone development of the baby. Calcium is also very important for children, as it helps strengthen bones during development. Foods to include in your diet to increase calcium include: • Dairy products (milk, cheese, yogurt, etc.) • Fish with bones (salmon sardines, • Kale etc.) • Brussels Sprouts • Beans • Collard Greens • Broccoli Iron: During pregnancy, a woman's body needs more iron than usual to produce all the blood needed to supply nutrition to the placenta. Iron is more easily absorbed if it is taken in conjunction with vitamin C - either as a supplement or in citrus fruit or juice. Intake of tea and coffee should be limited, as they can interfere with the body's absorption of iron. • Fish • Strawberries • Eggs • Broccoli, Spinach, Kale • Dark poultry • Almonds • Lentils • Whole meal bread How to aVoid constipation Constipation during pregnancy can be caused by hormonal changes that cause the intestines to move less. Iron supplements can also cause constipation. To avoid constipation, eat lots of fiber-rich foods such as fruit, vegetables, whole meal bread and cereal, prunes and prune juice. Drinking 2 to 3 liters of water each day will also help prevent constipation by keeping stools moist. Regular exercise will also help get the intestines moving. About 20 to 30 minutes' swimming or brisk walking two to three times a week is a good level of exercise to aim for. Foods to Avoid: Avoid seafood high in mercury. Seafood can be a great source of protein and iron, and the omega-3 fatty acids in many fish can help promote your baby's brain development. In fact, research suggests that skimping on seafood during pregnancy may contribute to poor verbal skills, behavioral problems and other developmental issues during childhood. However, some fish and shellfish contain potentially dangerous levels of mercury. Too much mercury may damage your baby's developing nervous system. The bigger and older the fish, the more mercury it may contain. The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) encourage pregnant women to avoid: • Swordfish • King mackerel • Shark • Tilefish So what's safe? Some types of seafood contain little mercury. Although concerns have been raised about the level of mercury in any type of canned tuna, the FDA and EPA say pregnant women can safely eat up to 12 ounces (340 grams) a week or two average-sized portions of: • Shrimp • Pollock • Canned light tuna • Catfish • Salmon • Cod Avoid raw, undercooked or contaminated seafood. To avoid ingesting harmful bacteria or viruses: o Avoid raw fish and shellfish. It's especially important to avoid oysters and clams. o Avoid refrigerated smoked seafood, such as lox. It's OK to eat smoked seafood if it's an ingredient in a casserole or other cooked dish. Canned and shelf-stable versions also are safe. o Cook seafood properly. Cook most fish to an internal temperature of 145 F (63 C). The fish is done when it separates into flakes and appears opaque throughout. Cook shrimp, lobster and scallops until they're milky white. Cook clams, mussels and oysters until their shells open. Discard any that don't open. • Avoid undercooked meat, poultry and eggs. During pregnancy, changes in your metabolism and circulation may increase the risk of bacterial food poisoning. Your reaction may be more severe than if you weren't pregnant. Rarely, your baby may get sick, too. To prevent food-borne illness: o Fully cook all meats and poultry before eating. Look for the juices to run clear, but use a meat thermometer to make sure. o Avoid refrigerated pates and meat spreads. Canned and shelf-stable versions, however, are OK. o Don't buy raw poultry that's been pre-stuffed. Raw juice that mixes with the stuffing can cause bacterial growth. Frozen poultry that's been pre-stuffed is safe when cooked from its frozen state. • Avoid unpasteurized foods. Many low-fat dairy products — such as skim milk, mozzarella cheese and cottage cheese — can be a healthy part of your diet. But anything containing unpasteurized milk should be avoided. These products may lead to food-borne illness. Unless these soft cheeses are clearly labeled as being made with pasteurized milk, don't eat: • Brie • Blue cheese • Feta • Mexican-style cheeses • Camembert • Avoid unwashed fruits and Vegetables. To eliminate any harmful bacteria, thoroughly wash all raw fruits and vegetables and cut away damaged portions. Avoid raw sprouts of any kind — including alfalfa, clover, radish and mung bean — which also may contain disease-causing bacteria. • Avoid large quantities of liVer. Liver is high in vitamin A, and too much vitamin A may cause birth defects. • Avoid excess caffeine. Caffeine can cross the placenta and affect your baby's heart rate. Some studies suggest that drinking too much caffeine may be associated with a small decrease in birth weight or an increased risk of miscarriage and stillbirth. • Avoid alcohol. Mothers who drink alcohol have a higher risk of miscarriage and stillbirth. Too much alcohol during pregnancy may result in fetal alcohol syndrome, which can cause facial deformities, heart problems, low birth weight and mental retardation. Even moderate drinking can impact your baby's brain development. Cooking Tips There are simple ways to modify the recipes that you are used to cooking, in order to make them healthier and more nutritious. Here are some tips on how to improve your cooking habits: • Reduce sodium. Most of us eat much more sodium than we need. In some people, this can lead to high blood pressure, which increases the risk of stroke, heart disease and kidney disease. Salt is just once source of the sodium you consume every day. Many foods contain sodium in other forms, too. o Use less salt or no salt at the table and in cooking. o Limit your intake of foods high in added sodium, such as: . Canned and dried soups rinse the vegetables in . Ketchup and mustard water before eating. Carbonated sodas . Look for "unsalted" . Salty snack foods varieties of the canned . Olives and pickles foods and snack foods . Lunch meats and cold listed above. Some cuts foods may be labeled . Bacon and other cured "no salt" or "without meats added salt." . Cheeses . Read the labels of all . Restaurant and fast- foods carefully. Even food bakery products and . To reduce the salt in cereals can be major canned vegetables, sources of sodium. drain the liquid, then • Reduce saturated fat in meat and poultry. The American Heart Association recommends eating no more than six ounces of cooked lean meat, poultry, fish or seafood a day for people who need 2,000 calories. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards). But the amount of saturated fat in meats can vary widely, depending on the cut and how it's prepared. Here are some ways to reduce the saturated fat in meat: o Select lean cuts of meat with minimal visible fat. Lean beef cuts include the round, chuck, sirloin or loin. Lean pork cuts include the tenderloin or loin chop, while lean lamb cuts come from the leg, arm and loin. o Buy "choice" or "select" grades rather than "prime." Select lean or extra lean ground beef. o Trim all visible fat from meat before cooking.