Nutrition 317

Nutrition

Life can be hectic, and sometimes it’s hard to take the time to 

make healthy food choices. But making wise food choices—

along with regular physical activity—can offer big benefits, now 

and in the future. Good nutrition may help you lower your risk 

of some chronic diseases, have healthy pregnancies and healthy 

babies, and reach and stay at a healthy body weight. Healthy 

eating habits can help you feel your best—today and every day.

Healthy eating plan

You might feel confused by all the conflicting information you hear about what 

to eat. But, in reality, a healthy eating 

plan can help you make wise food choices. A healthy eating plan includes:

l	 fruits and vegetables

l	 whole grains

l	 fat-free or low-fat versions of 

milk, cheese, yogurt, and other 

milk products

l	 lean meats, poultry, fish, dry beans and 

peas, eggs, and nuts

What should you limit? Your healthy 

eating plan should be low in:

l	 saturated fat

l	 trans fat

l	 cholesterol (koh-LESS-tur-ol)

l	 salt (sodium)

l	 added sugars

l	 alcohol

If you’re a vegetarian, you can still have 

a healthy eating plan, even if you avoid 

some foods.

Women and Nutrition

Women have special nutritional needs 

throughout life. For more information 

on folic acid, vitamin D, iron, and calcium—some of the vitamins and minerals 

you need to be healthy—see pages 325 

and 326.

Healthy eating also means there’s a balance between the number of calories you 

eat and the number of calories you burn. 

Your body burns calories two ways:
318 The Healthy Woman: A Complete Guide for All Ages

l	 through daily routine activities and 

body functions, such as sitting, moving 

around, breathing, and digesting

l	 with physical activity, such as walking, 

biking, or other forms of exercise

Getting personalized 

recommendations about eating

Where can you turn for reliable information, tailored to your needs? Here are 

two options.

l	 You can use the MyPyramid food 

guidance system, a system developed 

by the U.S. Department of Agriculture (USDA) to help Americans make 

healthy food choices. The guidelines in 

this chapter are based on this system. 

On the MyPyramid Web site, you 

can get a food plan based on your age, 

weight, height, sex, and activity level. 

The plan will show you what kinds and 

how much food to eat each day. The 

MyPyramid Web site also has worksheets and helpful hints.

l	 You can see a registered dietitian for a 

personalized nutrition plan. Your doctor can provide a referral. Or you can 

contact the American Dietetic Association for the name of a dietitian near 

you.

What is a calorie?

A calorie is a measure of the energy 

used by the body and of the energy 

that food supplies to the body.

Carbohydrates, proteins, fats, and 

alcohol all have calories. Your caloric 

needs are determined by your age, 

your size, how physically active you 

are, whether you are pregnant or 

breastfeeding, and other special conditions. Your caloric needs also depend 

on whether you want to lose or gain 

weight or keep your weight where it is.

Web sites and phone numbers for MyPyramid and the American Dietetic 

Association are listed in the resource 

section on page 335.

Tips for making wise food choices

Here are some tips to get you started on 

making wise food choices. For more detailed information, check out MyPyramid 

online or see A Healthier You, published 

by the U.S. Department of Health and 

Human Services, also available online.

A Healthier You: Free Book 

About Nutrition With Recipes

Want to learn how to make smart food 

and fitness choices for good health? 

Based on the 2005 Dietary Guidelines 

for Americans, A Healthier You can 

show you how. It also includes recipes 

and tips for eating out. See the Web 

site listed on page 335, under U.S. 

Department of Health and Human 

Services, to view the book online and 

order print copies.
Nutrition 319

Grains

Make sure at least half of your grain 

choices are whole grain. Examples of 

grain foods are cereals, breads, crackers, 

and pasta. Check the list of ingredients. 

Look for grain foods that list “whole” or 

“whole grain” as the first ingredient, such 

as whole wheat flour in bread. Whole 

grains haven’t lost any fiber or nutrients 

from processing. They help meet your 

nutrient needs, as do foods made from 

enriched grains.

Vegetables

Choose a variety of vegetables, including:

l	 dark green vegetables, such as broccoli, 

kale, and collard greens

l	 orange vegetables, such as carrots, 

sweet potatoes, and pumpkin

l	 dry beans and peas, such as 

pinto beans, kidney beans, black 

beans, garbanzo beans, split peas, 

and lentils

What are nutrients?

Nutrients are substances found in 

food that nourish your body. Carbohydrates, proteins, and fats are all nutrients. Vitamins and minerals are also 

nutrients.

It’s best to get nutrients from foods 

instead of vitamin and mineral supplements. That’s because foods provide a 

number of other substances that keep 

you healthy. But sometimes you might 

need to take a supplement, such as 

when you’re pregnant.
320 The Healthy Woman: A Complete Guide for All Ages

Fruits

For most of your fruit servings, choose a 

variety of fruits (without added sugars) 

in various forms, such as fresh, frozen, 

canned, or dried. For example, try fresh 

apples, frozen blueberries, canned peaches, or dried apricots. Look for canned 

fruit packed in water or 100 percent fruit 

juice, instead of syrup. Go easy on fruit 

juice because it lacks fiber. If you do have 

fruit juice, make sure it’s 100 percent 

fruit juice. 

Milk, cheese, and yogurt 

l	 Choose low-fat or fat-free milk, 

cheese, and yogurt. 

l	 If you have lactose intolerance, you can 

still get calcium from reduced-lactose 

milk, other milk products, and nondairy sources of calcium. Many people 

with lactose intolerance can eat small 

amounts of milk, cheese, yogurt, and 

other milk products without discomfort. Or you can take the enzyme lactase in the form of pills or liquid drops 

before you eat dairy products.

l	 If you can’t or don’t consume milk, 

cheese, or yogurt, choose other sources 

of calcium, such as calcium-fortified 

soy drinks, calcium-fortified tofu, collard greens, or fortified ready-to-eat 

cereals. 

Meat, beans, and other foods high in 

protein

l	 Choose low-fat or lean meats and 

poultry, such as chicken without the 

skin, or top round (a lean cut of beef ).

l	 Prepare meat, fish, and poultry using 

low-fat cooking methods, such as baking, broiling, or grilling.

l	 Vary your protein choices. Try fish, 

beans, peas, nuts, and seeds. For example, try making a main dish without 

meat for dinner, such as pasta with 

beans, at least once a week. 
Nutrition 321

Fats

l	 Everyone needs some fat as part of 

a healthful diet. Fats should provide 

about 20 to 35 percent of your daily 

calories. Even though some fats are 

heart-healthy, they are still high in 

calories. Limit serving sizes of all fats. 

l	 Choose heart-healthy 

fats: foods with 

monounsaturated 

fats and polyunsaturated fatty 

acids, such as 

salmon or corn 

oil. (See page 

324 for more examples.) Most of the 

fat you eat should come 

from vegetable oils, nuts, and fish. For 

example, cook with canola oil. Snack 

on nuts. Have fish for dinner. 

l	 Limit how often you have heartharmful fats: foods with saturated 

fat, trans fat, and cholesterol, such as 

bacon, whole milk, and foods with 

hydrogenated or partially hydrogenated fats. (See page 325 for more 

examples.) Limit how often you have 

fats that are solid at room temperature 

and the foods that contain them, such 

as fatty cuts of meat. If you eat foods 

with heart-harmful fats, limit how 

much you eat of them.

Salt (sodium)

Limit your sodium to less than 2300 

milligrams each day. Choose foods with 

little sodium. Fruits, vegetables, dry 

beans and peas, and fresh meat, poultry, 

and fish are naturally low in sodium. You 

can also check the Nutrition Facts label 

on food packages. (Food labels use the 

word “sodium” instead of salt.) Many 

processed foods are high in sodium. Try 

to cut back on how much salt you add 

while you cook and at the table. 

Added sugars

Limit the amount of foods and drinks 

you consume with added sugars, such as 

cakes, cookies, regular soft drinks, and 

candy. Check the Nutrition Facts label 

to find added sugars. (See page 328 

for a list of names of added sugars.) 

Added sugars will be shown in the 

list of ingredients. The Nutrition 

Facts label lists the total sugars content. 

However, the total includes naturally 

occurring sugar, such as the sugar in 

fruit, plus added sugar. 

How to start changing the way you eat

Sometimes it’s hard to change habits. But 

making a change step by step can help.

l	 Choose one small change you’d like to 

make.

l	 Make your idea as specific and realistic as possible. For example, instead 

of saying, “I will eat more high-fiber 

food,” say, “I will have an orange three 

days a week for breakfast.”

l	 Decide on when you will make this 

change, choosing a short period of 

time. For example, set a goal for this 

week.

l	 Write down your plan, using the guide 

on the following page.

l	 When your idea has become a regular 

habit, choose something new to try.

Use the questions on the next page to 

make your plan for change.
322 The Healthy Woman: A Complete Guide for All Ages

My Plan for Changing the Way I Eat

What I’ll do: __________________________________________________________

_____________________________________________________________________

_____________________________________________________________________

Example: I’ll have fruit for my evening snack instead of potato chips.

When (or how often) I’ll do it: ___________________________________________

_____________________________________________________________________

_____________________________________________________________________

Example: I’ll do that every night before I go to bed.

What I’ll need to get ready: ____________________________________________

_____________________________________________________________________

_____________________________________________________________________

Example: I’ll buy some apples. 

What might interfere with my plan: ______________________________________

_____________________________________________________________________

_____________________________________________________________________

Example: Having potato chips in the house.

How I’ll overcome my barriers: __________________________________________

_____________________________________________________________________

_____________________________________________________________________

Example: I’ll stop buying potato chips this week.

When I’ll start my plan: ________________________________________________

Example: I’ll start on Monday and try it for 1 week. 

How I’ll reward myself (with a non-food reward): ___________________________

_____________________________________________________________________

_____________________________________________________________________

Example: I’ll go to the movies each week if I meet my goal.
Nutrition 323

Ideas for improving your food choices

Start with one of these ideas to improve your food choices this week. Or maybe you 

already have your own idea.

Instead of... Try...

Whole milk Low-fat (1%) milk or fat-free (skim) milk

Sour cream Plain yogurt, low-fat or non-fat

White bread or flour tortillas Whole wheat bread or whole wheat tortillas

Bacon Canadian bacon or lean ham

Regular ground beef (25% fat) Extra-lean ground beef (5% fat)

Regular ice cream Low-fat frozen yogurt

Fried chicken Roasted chicken without the skin

Your quick reference to the basics of nutrition

Here’s a summary of the basics about nutrition. You can use this chart to learn what 

each nutrient does and where to find it. For more information about how much to 

have of each nutrient, talk with your doctor or dietitian.

Carbohydrates

Type What you need to know sources

• Carbohydrates are part of a healthful 

diet. They supply energy to your body.

• Fruits

• Vegetables

• Grains

• Milk and yogurt

• Dry beans and peas

Fiber • Fiber may lower your risk of heart disease and helps your digestive system 

run smoothly.

• Fruits

• Vegetables

• Whole grains

• Dry beans and peas 

Sugars • Some sugars occur naturally in foods 

that are important in a healthy diet.

• Fruits

• Milk 

Added sugars • Some foods and drinks are sweetened with added sugars and syrups. 

(See page 328 for a list of names of 

added sugars.)

• Added sugars provide calories, and 

no additional nutrients.

• Choosing foods and drinks with little 

added sugars may help you reduce 

calories and help with weight control.

• Regular soft drinks

• Candy

• Cakes, cookies, and pies

• Fruit drinks

• Ice cream

• Sweetened yogurt and sweetened grains 

such as sweetened cereals (These foods 

provide nutrients but may not be the 

best choices because of extra calories 

from added sugars.)
324 The Healthy Woman: A Complete Guide for All Ages

Protein

What you need to know Sources

• Protein plays an important role in many body • Meat

structures and functions. • Poultry

• Fish and shellfish

• Eggs

• Nuts

• Peanut butter

• Seeds

• Dry beans and peas

• Tofu

• Soybeans

• Vegetarian burgers 

Fats

Heart-Healthy Fats—Unsaturated Fats (Best for Your Heart)

Type of fat What you need to know Sources

Monounsaturated fat• It can lower your blood cholesterol 

level. 

• 

• 

• 

• 

• 

Nuts

Canola oil

Olive oil 

High oleic safflower oil (“High oleic” 

means the oil has a high percentage of 

monounsaturated fatty acids.)

Sunflower oil

Polyunsaturated 

omega-3 fatty 

acids (a type of 

polyunsaturated 

fat)

• They help your body work well. If you 

already have heart disease, they may 

protect your heart. 

• 

• 

• 

• 

• 

• 

• 

Walnuts

Flaxseed

Salmon

Trout 

Herring

Soybean oil

Canola oil

Polyunsaturated 

omega-6 fatty 

acids (a type of 

polyunsaturated 

fat)

• They help your body work well (when 

they replace saturated fat).

• 

• 

• 

Corn oil

Soybean oil

Safflower oil
Nutrition 325

Fats

Heart-Harmful Fats (Worst for Your Heart)

Type of fat What you need to know Sources

Saturated fat • It can increase your blood fat levels. 

This can raise your heart disease 

risk.

• 

• 

• 

Bacon

Butter

Coconut

• Whole milk products

• Lard

• Fatty cuts of meat

• Palm oil

Trans fats, also 

called trans fatty 

acids

• They can increase your blood fat levels. This can raise your heart disease 

risk.

• 

• 

Foods made with partially hydrogenated 

or hydrogenated oils 

Foods in which trans fats occur naturally, 

such as butter, milk products, cheese, 

beef, and lamb

Cholesterol • It can increase your blood fat levels. 

This can raise your heart disease 

risk.

• 

• 

High-fat milk products, such as cheese, 

ice cream, and whole milk

Egg yolks

• Liver

• Meat

• Poultry

Vitamins

Name What you need to know Sources*

Folic acid (folate) • It helps make and maintain new cells • Fortified foods, such as enriched breads, 

and can help lower the risk of some cereals, and pasta

birth defects. (For more information, 

see the Pregnancy chapter on page • Dry beans and peas

169.) • Spinach, collard greens, and other leafy 

green vegetables

• Orange juice

Vitamin A • It’s important for your vision. It also • Carrot juice

helps your body fight infections. • Sweet potatoes

• Carrots

• Spinach

• Collards
326 The Healthy Woman: A Complete Guide for All Ages

Vitamins

Name What you need to know Sources*

Vitamin C • It helps with repair of your body. • 

• 

• 

• 

• 

• 

Guavas

Red sweet peppers

Oranges

Orange juice

Green peppers

Grapefruit juice

Vitamin D • It helps your body create and maintain strong bones.• 

• 

• 

• 

Sunshine. Your body can make vitamin 

D after your skin is exposed to sunlight 

without sunscreen for 10 to 15 minutes 

twice a week. But be sure to use sunscreen after your 15 minutes of exposure and at all other times. Eat foods 

with vitamin D throughout the year.

Salmon

Shrimp

Milk fortified with vitamin D (Most milk is 

fortified.)

*Food sources in this chart are listed in order of the amount of a nutrient they provide in a typical serving— 

from high to low. See A Healthier You for more sources. See page 335 to find out how to get A Healthier You.

Minerals

Name What you need to know Sources*

Calcium • It helps build strong bones and 

teeth.

Dairy sources:

• Plain yogurt, non-fat

• Cheese

• Fruit yogurt, low-fat

• Fat-free (skim) milk

Non-dairy sources: 

• Fortified ready-to-eat cereals

• Calcium-fortified soy drinks

• Calcium-fortified tofu

• Collards

Iron • 

• 

It plays an important part in many 

basic body functions, such as taking 

oxygen to cells.

Vitamin C–rich foods help your body 

absorb iron from non-animal foods, 

such as fortified cereals. 

• 

• 

• 

• 

• 

• 

Beef, bottom round

Fortified ready-to-eat cereals (Check the 

label for amounts.)

Fortified instant cooked cereals

Soybeans

Lentils

Spinach
Nutrition 327

Minerals

Name What you need to know Sources*

Potassium • It helps all cells work properly. It also • Sweet potatoes

helps build muscles and plays a part 

in growth. • Potatoes, baked

• Tomato puree

• Halibut

• Bananas

• Spinach

• Oranges

*Food sources in this chart are listed in order of the amount of a nutrient they provide in a typical serving—from 

high to low. See A Healthier You for more sources. See page 335 to find out how to get A Healthier You.

Taking Vitamin and Mineral Supplements

If you take vitamin and mineral supplements, talk to your health 

care provider about what you’re taking. Ask whether taking supplements is right for you. Sometimes dietary supplements can interact with your medicines or affect your health in unwanted ways.

Salt (Sodium)

What you need to know Recommendation

• Most people eat too much sodium. • Limit yourself to less than 2300 milligrams of sodium (about 

• Reducing the amount of sodium in 1 teaspoon of salt) each day. 

your diet can help lower your blood • People with high blood pressure, African Americans, and 

pressure. middle-aged and older adults should aim to have no more 

• Meeting your potassium requirement 

(4700 milligrams each day) by eating 

foods rich in potassium can also help 

than 1500 milligrams of sodium each day. They should also 

make sure they have 4700 milligrams of potassium each day 

by eating foods with potassium.

lower blood pressure. • You can limit sodium by cutting down on how much salt you 

• Talk with your doctor about how much 

sodium you should consume each 

day.

add to food while cooking and at the table and watching out 

for sodium-containing foods. Check the Nutrition Facts labels 

and make sure your choices don’t exceed 100 percent of the 

daily value for sodium.

Alcoholic Beverages

What you need to know Recommendation

• 

• 

Alcoholic beverages have calories but few 

nutrients. 

Avoid alcoholic beverages if you’re pregnant, 

breastfeeding, or if you’re of childbearing age 

and might become pregnant. 

• If you choose to drink alcoholic beverages, limit 

yourself to no more than one drink each day. One 

drink is equal to 12 fluid ounces of beer, 5 fluid 

ounces of wine, or 1.5 fluid ounces of 80-proof 

distilled spirits.
328 The Healthy Woman: A Complete Guide for All Ages

Using the Nutrition Facts label

Information on the Nutrition Facts 

food label can help you make wise food 

choices.

l	 Check the serving size. Use it as a 

guide to compare products and make 

better choices. The serving size information tells you how many servings 

are in one package.

Nutrition Facts

Serving Size 1 cup (228g)

Servings Per Container 2

Amount Per Serving

Calories 250 Calories from Fat 110

% Daily Value*

Total Fat 18%

Saturated Fat 3g 15%

Trans Fat 3g

Cholesterol

700mg

10%

12g

Sodium 470mg 20%

Potassium

470mg

20%

Total Carbohydrate 31g 10%

Dietary Fiber 0g 0%

Sugars 5g

Protein 5g

Vitamin A

Vitamin C

Calcium

Iron

4%

2%

20%

4%

Percent Daily Values are based on a 2,000 calorie diet. 

Your daily values may be higher or lower depending on 

your calorie needs:

*

Calories:

Less than

Less than

Less than

Less than

2,000

65g

20g

300mg

2,400mg

300g

25g

2,500

80g

25g

300mg

2,400mg

375g

30g

Total Fat

 Sat Fat

Cholesterol

Sodium

Total Carbohydrate

 Dietary Fiber

l	 Look at the calories per serving. You 

can use the information about calories 

to compare foods.

l	 Check the list of ingredients. Ingredients are listed in order by weight. 

 • If you’re trying to avoid foods with 

a lot of added sugar, limit foods 

that list added sugars as the first 

few ingredients. Other names for 

added sugars include brown sugar, 

corn sweetener, corn syrup, dextrose, 

fructose, fruit juice concentrates, 

glucose, high fructose corn syrup, 

honey, invert sugar, lactose, maltose, 

malt syrup, molasses, raw sugar, sucrose, and syrup. 

 • If you’re trying to increase your fiber 

intake, choose foods with a whole 

grain, such as whole wheat, listed 

as the first ingredient. Other whole 

grains are whole oats, oatmeal, 

whole-grain corn, popcorn, brown 

rice, whole rye, whole-grain barley, 

wild rice, buckwheat, triticale, bulgur 

(cracked wheat), millet, quinoa, and 

sorghum. You can also increase your 

fiber intake by eating more vegetables, fruits, beans, and nuts.

Comparing foods using the percent (%) 

Daily Value 

The % Daily Value column (see the purple area in the example label) can help 

you compare packaged foods. Use this 

quick guide to the numbers:

l	 5% or less is low.

l	 20% or more is high.

For a healthy diet, you want to get 

enough of these nutrients (see the green 
Nutrition 329

area in the example label):

l	 potassium

l	 fiber

l	 vitamins A and C

l	 calcium

l	 iron

For example, if a cereal has a daily 

value of 20% for fiber, it’s high in fiber. 

That means it’s a wise choice for fiber.

For a healthy diet, you want to limit

these (see the gold area in the example 

label):

l	 total fat

l	 saturated fat

l	 trans fat

l	 cholesterol

l	 sodium

You also want to limit added sugars for a 

healthy diet. Make sure that added sugars are not among the first few items in 

the list of ingredients.

For example, fat-free milk has a daily 

value of 1% for cholesterol, meaning 

it’s low in cholesterol. That means it’s 

a wise choice if you’re limiting your 

intake of cholesterol. Fat-free milk is 

also low in total fat, saturated fat, and 

trans fat, meaning it’s a wise choice if 

you’re limiting all of these fats. 

Reaching and staying at a healthy 

weight

To reach and stay at a healthy weight, 

you need both healthful eating and physical activity. These two strategies work 

well together. 

For information on physical activity, see 

the Fitness chapter on page 337.

Many American women are overweight. 

Being overweight or obese may increase 

your risk of heart disease, high blood 

pressure, type 2 diabetes, and other 

conditions. You can keep from gaining 

weight by balancing the number of calories you eat and drink with the number 

of calories you burn with physical activity and body functions. To lose weight, 

you need to use more calories than you 

eat and drink.

How do you know whether you’re 

overweight? One way is to check the 

Body Mass Index chart. (See page 22 

of the Heart Disease chapter.)
330 The Healthy Woman: A Complete Guide for All Ages

Choosing sensible portions can help you control your weight. You can estimate 

serving sizes of your food using everyday items. See the guide below.

Amount of foods

For 2000 calories

ADAPTED FROM U.S. DEPARTMENT OF AGRICULTURE, TEAM NUTRITION. USDA DOES NOT ENDORSE ANY PRODUCTS, 

SERVICES, OR ORGANIzATIONS. PROVIDED BY WOMENSHEALTH.GOV.

1⁄2 cup of fruit juice

= size of a 4 oz juice box

1 small apple = 1 cup

= size of a baseball

1⁄2 cup sliced fruit

= size of a small computer mouse

1⁄2 cup of carrots or other vegetables

= size of a small computer mouse

10 medium fries counts as 1⁄2 cup

= size of a deck of cards

1 cup of raw vegetables

= size of a baseball

1 cup of milk

= an 8 oz carton of milk

1 cup of yogurt

= size of a baseball

11⁄2 oz of low-fat natural cheese*

= size of two 9-volt batteries

*Counts as one cup

2-3 oz of meat, poultry or fish

= size of a deck of cards

1 tablespoon of 

peanut butter 

counts as 1 oz

= size of a 

9-volt battery

1⁄2 cup of beans counts as 2 oz

= size of a small computer mouse

1⁄2 cup of cooked pasta = 1 oz

= size of a small computer mouse

1 cup of dry cereal = 1 oz

= size of a baseball

1 slice of bread counts as 1 oz

= size of a CD*

*About the thickness of 10 CDs (1⁄2 inch)
Nutrition 331

Making wise food choices when you’re away from home

We all eat many meals and snacks while we’re on the run. These tips can help you stay 

on track. 

When Tips

Snacks Try these healthier choices:

• Fruit

• A small handful of nuts

• Baby carrots and cherry tomatoes

• Whole-grain crackers with low-fat cheese

• Low-fat or fat-free yogurt

• Fat-free frozen yogurt

• Low-fat, lower sodium crackers

• Lower fat cookies such as graham crackers or fig bars

Lunches Make sandwiches with:

• Low-fat cheese or fat-free cheese

• 95 to 97 percent fat-free lunch meats

• Chicken or turkey without the skin

• Water-packed tuna

• Lettuce leaves, tomato slices, cucumber slices, and other vegetables

• Whole-grain breads, rolls, or tortillas

• Reduced-calorie margarine or mayonnaise

• Mustard
332 The Healthy Woman: A Complete Guide for All Ages

When Tips

Lunches Bring or buy healthy main-dish salads with:

• A variety of vegetables—not just lettuce

• Lower fat, lower sodium high-protein food, such as grilled chicken or turkey, waterpacked tuna, or low-fat cheese

• Lemon juice, herb vinegar, or reduced-calorie salad dressing 

• Whole-grain crackers or whole-grain bread on the side

Bring frozen meals—choose ones lower in fat and sodium—and add a salad or some fruit, 

plus low-fat milk.

Eating out In any restaurant:

• Ask for salad dressing, gravy, or sauce on the side and use sparingly.

• Choose main dishes that are broiled, baked, roasted, or grilled, instead of deep-fried 

or pan-fried.

• Don’t be afraid to make special requests, such as asking that something be cooked 

with less fat.

When ordering a sandwich:

• Add lettuce and tomato.

• Ask for whole wheat or rye bread.

• Choose mustard instead of mayonnaise. 

At Chinese restaurants:

• Have brown rice instead of white rice.

• Order a side dish of steamed broccoli.

At fast-food places:

• Order smaller burgers.

• Have grilled chicken.

• Choose water or low-fat milk instead of regular soda.

At pizza places:

• Ask for vegetable toppings, such as mushrooms or peppers, rather than meat 

toppings.

• Get whole wheat crust.

• Request half the cheese.

• Eat a salad with low-fat dressing in place of a slice of pizza.

Research in nutrition today

Scientists are researching what types of 

diets are best for preventing and controlling disease. For example, one study 

is examining the effect of the typical 

American diet on the risk of heart disease in African American and Caucasian 

women. In another project, scientists 

are trying to find the best treatment for 

osteoporosis (OSS-tee-oh-puh-ROHsuhss) in older women. Much research 

is also devoted to the prevention and 

control of obesity, a major problem in the 

United States. 
Nutrition 333

Taking the time to make wise food 

choices—it’s up to you

It’s never too late to make changes in 

how you eat. Small changes can make 

a big difference. Think about what you 

are willing to do. When you’re ready to 

make a change, decide on a plan and give 

it a try. 

If your plan doesn’t work, it doesn’t 

mean you’ve failed. Instead, it means 

you might need to try something different. Keep in mind that you’ll do a lot for 

your health, day to day and in the long 

run, if you make wise food choices most 

of the time. n
334 The Healthy Woman: A Complete Guide for All Ages

One Woman’s Story

My story of successful weight loss and fitness began in 2003 at age 46. A wife and mother of two teenage girls, I felt myself beginning to age. A frank, life-changing 

conversation with an older nurse at my annual physical set the course for change. She 

painted a grim picture of my future, with chronic health problems like arthritis and diabetes, if I didn’t change my ways. Tired and obese, with high cholesterol, indigestion, body 

aches, and a slowed metabolism already a part of my life, I realized she was right, and it 

scared me into action.

Out of fear came commitment and determination to do everything possible to achieve good 

health. The challenge was to be successful 

after a lifetime of poor eating habits and failed ...I am in better 

diets. Success came this time, not because I 

started an elaborate physical activity program 

or went on a special diet, but because I fohealth now than 

cused on behavior. I started a simple routine 

that was easy to remember and could be done I was at 25!

at home. It combined elements of everything 

I had learned about good nutrition, physical 

activity, and healthy weight loss over the years. 

For starters, I walked briskly every day for an hour and made wiser food choices at dinner. 

I focused on fruits, vegetables, whole grains, low-fat dairy products, and lean meat. At the 

same time, I chose foods lower in saturated fat and trans fat, cholesterol, added sugars, 

and salt. I made the same wiser food choices at the store, including choosing healthier 

snacks for my family. I made my health a top priority and stayed committed, and my family supported me. They were willing to cook and do whatever it took to help me accomplish 

my goal. 

Four years later, I continue to work hard on my health every day and follow the new routine I set up. I lost and have kept off 50 pounds, dropped 68 points from my cholesterol 

numbers, and no longer have any of the health problems that I did before. In fact, I am in 

better health now than I was at 25! My friends and family are amazed at the results, and I 

feel wonderful. I’ve found that good eating and physical activity habits are contagious, as 

my family and close friends are now in better health, too. 

For me, less was more in finally finding a way to achieve and maintain good health. I 

didn’t need to join a gym or enroll in an expensive weight loss program to be successful. 

Instead of dwelling on pounds lost or calories eaten, I focused on making specific lifestyle 

changes. I will always be thankful to the nurse who cared enough to warn me and share 

her own experiences. I will never forget her. She may have saved my life. 

Bev

Cary, North Carolina
Nutrition 335

For More Information...

Office on Women’s Health, HHS

200 Independence Ave SW, Room 712E

Washington, DC 20201

Web site: www.womenshealth.gov/

FitnessNutrition

Phone number: (800) 994-9662, 

(888) 220-5446 TDD

Center for Food Safety and Applied 

Nutrition, FDA

5100 Paint Branch Parkway

College Park, MD 20740-3835

Web site: www.cfsan.fda.gov

Phone number: (888) 723-3366

U.S. Department of Agriculture

1400 Independence Ave SW

Washington, DC 20250

Web site: www.usda.gov

www.mypyramid.gov

www.nutrition.gov

U.S. Department of Health and Human 

Services

200 Independence Ave, SW

Washington, DC 20201

Web site: www.healthierus.gov

www.smallstep.gov

www.health.gov/dietaryguidelines

To order A Healthier You, call (866) 

512-1800 or visit http://bookstore.

gpo.gov/collections/healthier_you.jsp

Division of Nutrition, Physical Activity 

and Obesity, CDC

4770 Buford Highway NE, MS K-24

Atlanta, GA 30341-3717

Web site: www.cdc.gov/nccdphp/dnpa

Phone number: (800) 232-4636, 

(888) 232-6348 TTY

Food and Nutrition Information Center, 

USDA

National Agricultural Library

10301 Baltimore Ave, Room 105

Beltsville, MD 20705

Web site: http://fnic.nal.usda.gov

Phone number: (301) 504-5414

Office of Dietary Supplements, NIH

6100 Executive Blvd, Room 3B01, MSC 

7517

Bethesda, MD 20892-7517

Web site: www.ods.od.nih.gov

Weight-Control Information Network, NIH

1 WIN Way

Bethesda, MD 20892-3665

Web site: www.win.niddk.nih.gov

Phone number: (877) 946-4627 

American Dietetic Association 

120 S Riverside Plaza, Suite 2000

Chicago, IL 60606-6995

Web site: www.eatright.org 

Phone number: (800) 877-1600 ext.5000