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Blueprint for Healthy Eating
by Lynn Grieger, R.D., C.D.E.

The American Dietetic Association says the five leading nutrition-related causes of death for women in the United States are heart disease, cancer, osteoporosis, weight control and diabetes. To get more information, the Office of Research in Women's Health is conducting a 15-year study involving 164,500 postmenopausal women across the country to determine whether hormone replacement therapy, calcium supplements and dietary changes are important in preventing and treating heart disease, osteoporosis, and breast and colorectal cancer.

But you don't have to wait for the study results to implement changes in your nutrition habits that will improve your health today.

Benefits of a plant-based diet

A diet that relies primarily on plants -- fruits, vegetables and grain products such as rice, breads and cereals -- is known to have many advantages. It is:

high in fiber, which is important in preventing heart disease, cancer and type 2 diabetes
low in saturated fat (implicated in cancer and heart disease)
lower in calories, which helps control weight. Excess weight is often associated with many illnesses such as heart disease, type 2 diabetes and breast cancer.
high in antioxidants that help protect against heart disease and cancer
naturally rich in vitamins and minerals necessary for good health
Be choosy about your protein

Although many of us grew up on a diet high in red meat, science has shown the value of eating more fish and seafood, as well as vegetable sources of protein:


Seafood is high in omega-3 fatty acids, which appear to reduce blood clotting to help prevent strokes and heart attacks as well as reduce risk of some types of cancer.
Soy foods contain fiber and protein elements that appear to protect against breast cancer, as well as lowering blood levels of cholesterol.
Seafood and soy products are also low in saturated fat, the type of fat most often implicated in disease.
Maximum health

To reap the maximum benefits, make the following foods part of your standard grocery list:


At least nine servings of fruits and vegetables each day. Focus on seasonal produce, and eat a variety of different types of fruits and vegetables. Fresh produce is preferable, but you can substitute frozen. One serving is one piece of fresh fruit, 1 cup of raw leafy greens (such as spinach, kale, or romaine), 1/2 cup chopped raw vegetables or 1/2 cup cooked vegetables. n At least six servings of whole grains. Look for the word "whole" in the first ingredient to be sure the food is not highly processed and thus retains more natural nutrients. Choose from breads, cereals, rice and other grain products.
Three or more four-ounce servings of seafood each week. Some types of fish may be contaminated with heavy metals such as lead or mercury; heed local warnings before you eat fish caught in inland waters. Cold-water ocean fish such as salmon, mackerel and cod have more of the beneficial fatty acids.
Soymilk, tofu, or tempeh on a regular basis, preferably one or two cups each day. Use soymilk in place of cow's milk on cereal or in cooking. Try soymilk or soft tofu in a blender shake mixed with fruit. Substitute tofu or tempeh for meat or chicken in recipes.
Dairy products, or soy products fortified with calcium, for optimum calcium intake to help prevent osteoporosis. Postmenopausal women should take in 1,200-1,500 milligrams of calcium each day; that's 4-5 cups of milk, yogurt, or soy products fortified with calcium.