News Release Distributed 05/07/08
The 9th annual National Women's Health Week will kick off on Mother's Day and be celebrated throughout the following week.
The theme for the May 11-17 events is “It’s Your Time: Get Inspired. Get Healthy.” LSU AgCenter nutritionist Dr. Beth Reames says the theme is a good reminder to make better health one of your top priorities.
“National Women's Health Week encourages women to make their health a top priority by taking simple steps to improve their physical and mental health and prevent disease,” Reames explained.
For example, one of the week’s events is National Women’s Checkup Day on Monday, May 12.
Reames says that points to one of the steps experts suggest women should take to improve health and prevent disease. Among those steps are:
–Engaging in physical activity most days of the week.
–Making healthy food choices.
–Visiting a healthcare provider to receive regular checkups and preventive screenings.
–Avoiding risky behaviors, like smoking and not wearing a seatbelt
“Eating healthfully is one of the most important things women can do to achieve and maintain good health,” Reames stressed.
“Each day brings the opportunity to eat more healthfully,” the nutritionist asserted, adding, “Even if you’ve not eaten nutritiously in the past, you can make changes in your diet that will help you have more energy and lower your risk of disease.”
Reames says the U.S. Department of Agriculture’s MyPyramid serves as a guide to help choose the foods that will lead to better health. She says to plan meals and snacks that include fruits, vegetables, whole-grain breads and cereals, lower-fat meat and dairy products – from these food groups included in the pyramid: grains, vegetables, fruits, lean meat and beans, and milk.
Women, on average, require fewer calories than men, but their need for vitamins and minerals is just as high, Reames explains, noting that the challenge for women is to get needed nutrients while eating less food.
Women also are at higher risk than men for osteoporosis. Reames says this occurs because women, compared with men, generally consume less calcium, have smaller bodies and bone mass and live longer. The hormonal changes occurring after menopause also accelerate bone loss.
Three servings from the milk group supply about 900 milligrams of calcium, Reames explains. But adult women need 1,000-1,200 milligrams daily to keep bones strong.
“Besides dairy products, good sources of calcium are calcium-fortified cereals and soy drinks, tofu made with calcium sulfate, canned salmon and sardines, and leafy, dark-green vegetables,” the LSU AgCenter nutritionist said.
She also says to think positively about improving your diet – but to avoid common pitfalls that may sabotage your plan.
“For example, ‘I’ll just have a salad for lunch’ often backfires, because lettuce salads aren’t filling, and you may end up snacking later,” Reames explained. “In addition, if you use a big helping of dressing on your salad, you may get more calories and fat than a sandwich, fruit and skim milk meal. Many dressings have between 8 and 15 grams of fat and 100 to 150 calories per tablespoon.”
Another common pitfall is “I’m too busy to eat,” according to Reames. But the nutritionist says if you skip breakfast or lunch, you won’t have the energy you need for the day’s activities.
“Many people who skip meals often overeat later,” she added.
Thinking that “milk is for kids” is a pitfall that overlooks the fact that strong bones and teeth are important for everyone, especially for older women, Reames says.
“Some nutrition experts estimate that just one in 25 women older than 60 consumes enough calcium,” Reames said.
Milk and yogurt are convenient, easy-to-consume, inexpensive sources of calcium and protein that promote healthy bones and teeth, she says.
For additional information about eating healthfully using the USDA MyPyramid, contact the LSU AgCenter Extension agent in your parish or visit www.lsuagcenter.com.
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Contact: Beth Reames (225) 578-3329 or breames@agcenter.lsu.edu
Editor: Tom Merrill at (225) 578-2263 or tmerrill@agcenter.lsu.edu