Use tub margarine not sticks and avoid packaged snack foods and bake goods to reduce transfatty acid intake. Substitute greasy burgers with lower fat turkey breast or broiled chicken. Avoid tuna or egg salads loaded with mayo. Eat between 20 to 30 grams of dietary fiber each day. If you are not eating fiber now, introduce it slowly to your diet with a bowl of bran cereal a day.
Phytochemicals are the substances that naturally occur in plants.
Some phytochemicals found in functional foods may be chemopreventives substances that may help prevent cancer. After age 40, women need to increase their calcium intake. Loss of estrogen as you age can cause bone loss. As estrogen levels decrease, you lose bone strength and need calcium to help prevent bone loss and osteoporosis. Increase calcium intake to 1,200 mg.