It wasn't so long ago that women didn't even have the right to vote. In the last 100 years women have made strides that have changed our lives, our country, the world, and our opportunities for the future.

With these amazing feats, there's one thing that hasn't changed: a woman's role as primary caretaker. Historically, and likely in the future, women have done this job – and done it very well. So let's celebrate all these accomplishments by taking care of ourselves!

Start with Eating Right

It's not about guilt, deprivation, or dieting (it's not even about those so-called evil carbs). It's about eating the foods that help us have a healthy mind and a healthy body, and perhaps more important, a healthy attitude (especially about food).

Fruits and veggies

Super tasting, super good for you… some are even classified as super foods. And you really can't get enough of them. In fact, the more the better!

On average, most women should aim to have 1 1/2 to 2 cups of fruit per day and 2 to 2 1/2 cups of veggies per day. How to do this? Simply eat 1 to 2 servings with each meal and snack. You'll be surprised at how quickly they add up!

Think yummy green salads, veggie soup, roasted root veggies, carrots with hummus, a crisp apple, a cool glass of orange juice. On average, most of us are not getting enough fruits and veggies. Eat more – it's that simple.

Through the ages
Whether you're 2 or 92, or somewhere in between, fruits and veggies are really important. Enjoy super foods: avocados, bananas, blueberries, broccoli, spinach and tomatoes pack some of the biggest nutritional punch for the money, and they're usually available fresh, all year long and at a good value. If you're really sticking to a budget, broccoli, spinach and blueberries can all be found in our frozen section. Due to recent innovations in quick-freezing methods, frozen fruits and vegetables lose little or none of their nutritional value.

Whole grains vs. carbohydrates

Should you cut out carbohydrates? Maybe just the evil white ones, which tend to be refined, like white rice, white bread, sweetened beverages… you get the picture. Instead, load up on satisfying, fiber-rich, B-loaded carbs: whole-wheat bread, slow-cooking oatmeal and brown rice. Want to keep it easy? Start your day with a bowl of whole-grain, fiber-rich Kashi cereal.

Through the ages
No matter your age, whole grains are critical to your diet. They're a good source of carbohydrates, which provide fuel for your body whether you're walking your dog or playing in a soccer game. Also, whole grain foods like cereal, pasta and bread are often fortified with folic acid and iron, especially important for those in their childbearing years (folic acid also can be taken in supplement form: 400 mg each day is recommended). If you consider yourself a senior, remember that many whole grains have fiber that aids with digestive regularity.

Protein

While carbohydrates were getting a bad rap, it seemed protein hired a great public relations agency. For a while, it seemed that protein (including bacon and its fatty relatives) was the new miracle diet. So, what's the skinny? The truth is: most Americans eat too much meat.

The new 2010 Dietary Guidelines recommends roughly 46 grams per day for females. Before adding or subtracting protein from your diet, keep a food journal to understand how much you're currently eating. Once you understand how much you consume, alter it, if needed, to create a balanced diet. Invite more lean protein into your diet. While shopping at Hannaford, these are easiest to find by using the Guiding Stars® program. You can find the stars listed where you would find the price: one star is good, two stars are better, three stars are best. Another great way to get your protein is through legumes. They're inexpensive, delicious, low in calories, and packed with fiber and essential vitamins and minerals.

Through the ages
Protein (whether from meat or vegetarian sources) helps us meet our daily requirements for both iron and B vitamins. For those of us over 50, our bodies may not absorb B-12 the way it may have in the past. Ask your doctor if you need a supplement.

Calcium

Women need calcium. Not just the young, the old, or the pregnant – all of us. The easiest way to get calcium is through dairy sources. Milk is a great source, but it's not the only one.

Cheese contains dairy and so does yogurt. Choose yogurt containing live cultures which help with digestion and keep you healthy. Want both calcium and protein?

Try Dannon's new Greek yogurt, available in plain, honey, strawberry and blueberry. It's delicious, thick, creamy… and so good for you! If you love cheese (like so many of us do), try Cabot reduced-fat cheddar. It's a great low-fat choice!.

If dairy isn't for you, you can get calcium through other sources, like green veggies (broccoli, kale and mustard greens are all good sources), fortified soy and almond milks, canned salmon (with bones), sesame butter or tofu. All of these are tasty, excellent in recipes, and very good for you.

Ever notice how most things with calcium also have vitamin D? The two go together to build and keep strong bones. Sunlight is converted into vitamin D, but with SPF usage and long dark winters, we often need to rely on food intake to get what we need. Look to foods fortified with vitamin D, like milk and yogurt, or choose foods that contain it naturally, like fish (salmon in particular).

How much vitamin D do you need? The current recommended dose according to the new 2010 Dietary Guidelines is 600 IU per day for children and most adults and 800 IU for those older than 70.

Through the ages
Getting adequate calcium is important through the ages. As teens, our bodies use calcium to build strong bones. As we age, we need calcium to keep our bones strong and prevent osteoporosis. The recommended dietary allowance for calcium, according to the Institute of Medicine, is as follows:

• Ages 14-18: 1300 mg
• Ages 19-30: 1000 mg
• Ages 31-50: 1000 mg
• Ages 19 - 50, pregnant or nursing: 1000 mg
• Over 50: 1200 mg
• Over 65: 1200 mg

Fat

There is good fat (think olive oil), and there is bad fat (think chicken skin). You need good fat. However, the problem with all fats is that they are calorie dense. But good fat is also nutrient dense.

Some examples of good fat are olive oil, canola oil, nuts (salt-free are best), avocado, fish, polyunsaturated margarines (e.g., Promise buttery spread), walnut seed oil, flaxseed and flaxseed oil.

The list goes on – but you'll know it's the good kind of fat when you see either of these words on the label: monounsaturated and polyunsaturated.

So, those are the good fats and we need them, but they are still high in calories. Then what's a woman to do, especially one watching her weight? Use portion control. While you're eating a tremendous amount of fruits and veggies to feed your body, keep in mind that a little fat goes a long way: 10 almonds, 1 tablespoon of olive oil, 1 serving of fish, a quarter of an avocado, or 1 tablespoon of I Can't Believe It's Not Butter (original) instead of real butter are all examples of a serving of good fat.

What about the other fat – the bad kind? It's high in calories AND bad for your heart. These fats are known as saturated fats and trans-fats. Saturated fats are often found in meat and cheese in varying amounts. Trans-fats (partially hydrogenated oils) are usually found in processed foods like cakes, cookies and other processed snacks.

So how much fat is okay? According to the new 2010 Dietary Recommendations, less than 10 percent of your total calories should come from saturated fat. Your total fat intake should be between 25 and 30 percent if you're eating a 2,000-calorie diet. Americans should keep their intake of trans-fatty acids as low as possible. Always check the nutrition label!

The general rule of thumb for a well-balanced diet

Here's an example of a well-balanced diet for women of all ages (courtesy of the American Dietetic Association):

• At least 3 one-ounce servings of whole grains, such as whole-grain bread, cereal, pasta, brown rice or oats
• 3 servings of low- or no-fat dairy products, such as low-fat or fat-free milk, yogurt or cheese
• 5 to 6 ounces of protein, such as lean meat, chicken, turkey, fish, beans, lentils or peas
• 2 cups of fruit, such as apples, blueberries, melon, oranges, bananas and pears
• 2 1/2 cups of vegetables, such as leafy greens, pumpkin, bell peppers, onions, broccoli, mushrooms and carrots

 

Taking charge of change

We should all strive for a healthier approach to aging. As estrogen levels in our bodies begin to decrease, our risk for osteoporosis and heart disease increase. Weight gain is common and can increase our risk for health problems. Mood swings, loss of sleep, hot flashes, and night sweats are physical discomforts during menopause. Adopting a healthy lifestyle of good nutrition, exercise, and stress management can help each of us feel better and improve our health.

Osteoporosis

Every day our body breaks down old bone and replaces it with new, healthy bone. Estrogen helps control the loss of bone, but during menopause, estrogen decreases, causing women to begin to lose more bone than is replaced. Over time, bones become weak and break easily.

Tips for stronger bones

• Do strength-building and weight-bearing exercises for 30 minutes at least 3 times a week.
• Eat calcium-rich foods, including low-fat dairy products, calcium-fortified orange juice and soy products, and green leafy veggies like spinach, collard greens and broccoli. Consider a calcium supplement to help meet your 1000-1200 mg goal.
• Keep lean protein intake to 4-6 ounces a day. This limit will help retain your calcium. Too much protein can rob your body of calcium.
• Maintain a healthy weight.

Learn more about osteoporosis >>

Heart disease

After menopause, women are at a higher risk for heart disease. Changes in estrogen may be part of the cause. As we age we may develop other problems like weight gain and high blood pressure. Be sure to have your blood pressure and cholesterol checked regularly.

Tips for a stronger heart

• Do not smoke or use tobacco products.
• Eat foods low in saturated fat and high in fiber, including fruits, veggies, whole grains, and vitamins and minerals.
• Lower your sodium intake by limiting processed foods and use of table salt. Consider a squeeze of lemon to flavor your food, instead.
• Maintain a healthy weight.

Learn more about heart health >>

Other physical discomforts

Each woman will experience menopause differently. Some will have hot flashes and loss of sleep. Others may have symptoms of moodiness and experience night sweats. There are cases of women being unaware of any change at all or of gaining a new sense of freedom and energy. Whatever your personal experience, eating and living healthy can help to lessen any discomforts you may have during menopause.

Tips for a healthful lifestyle

• Get active! Walking, dancing and gardening are great forms of exercise to help build strong bones and reduce the frequency and severity of hot flashes. Exercising earlier in the day can improve sleep.
• Eat regularly scheduled meals and snacks that are low in fat, low in sodium, and high in fiber. A light dinner can help you sleep better.
• Including soy products to your daily diet may decrease symptoms. Soy foods have phytoestrogens called isoflavones, which are similar to the body's natural estrogen. Try tofu, soy milk, soy powder, tempeh, miso and soy burgers.
• Drink 64 ounces of fluid a day. Avoid caffeine and limit alcohol. You'll feel better and reduce your risk for heart disease.
• Manage stress. Exercise, meditation and yoga are good options to keep your immune system strong, to help you sleep better, and to reduce the severity of hot flashes.

 

Expecting a baby? Often when a woman becomes pregnant, or is trying to get pregnant, she develops a new perspective on her health. For most, this means a new or renewed interest in nutrition and healthy food choices.

Some women are afraid their diet is insufficient and worry it might affect their baby. Others simply want to do everything in their power to have an easy pregnancy and a healthy infant.

One way Hannaford makes it easy for you to make nutritious choices that will benefit both baby and mom is with our Guiding Stars® program. Guiding Stars is an in-store nutrition navigation system that can help you quickly find more nutritious foods as you shop, just by looking for the special shelf tags and labels.

While Guiding Stars is not a special diet and does not address all prenatal nutrition concerns, it is a great place to start when you're shopping for foods that support a healthy diet. Guiding Stars highlights items that contain more beneficial attributes, like calcium, fiber, and vitamins, and fewer elements that experts tell us we should limit, like sodium, saturated fats and added sugar.
Learn more about Guiding Stars >>

Best bet choices for a healthy pregnancy

Luckily, there are a lot of great food choices for pregnant women. Most are obvious: plenty of fruits and veggies; lean meat, legumes or tofu for protein; and calcium-rich foods like milk and cheese. But regulating how much to eat, and how often, gets a little complicated.

Here is a healthy-eating plan for one day that will ensure that mom and baby get all the nutrients they need without adding excessive calories to mom's diet:

• 8 servings of complex carbohydrates (look for whole foods, for example, brown rice rather than white rice, whole-grain bread, whole-grain cereals)
• 4 or more servings of vegetables
• 3 or more servings of fruit
• 3 servings of dairy (low-fat or nonfat milk, yogurt and cheese are great sources of calcium)
• 2–3 servings of extra-lean meat, poultry, fish and/or legumes

Portion Control Guide >>

Helpful hints

• Aim daily for 3 meals plus 2-3 snacks.
• Eat every 2-3 hours.
• Take a healthy snack with you when you plan to be away from home for more than an hour.
• Get enough fluids. It's important to make sure you are drinking around 9 cups of water every day. You may need more in hot weather or if you are exercising.

Look for foods that contain these nutrients

Folate
Found in foods such as lentils, asparagus, green leafy vegetables (spinach), broccoli, orange juice, wheat germ

Calcium
Milk (skim, 1%, or 2%); nonfat plain yogurt; calcium-fortified soy milk; sardines with bones, no salt; nonfat ricotta cheese; salmon with bones; collard greens, cooked

Iron
Legumes, fortified cereals, blackstrap molasses, beef, poultry, enriched pasta, rice, prune juice, Cream of Wheat cereal, peanuts (Iron hint: Vitamin C helps with iron absorption. When eating an iron source, eat something with vitamin C, like citrus juice, to help your body absorb the iron.)

Protein
Beans, eggs, tofu, lean meats, poultry and seafood

Fiber
Fruits, vegetables, and whole grains

Dealing with Discomfort

Morning sickness
In the first trimester, more than 70 percent of pregnant women suffer from morning sickness. Here are some helpful facts to help you get through those first rough weeks.

• Morning sickness often gets worse if you don't rest enough or eat enough.
• Eat when you can but do your best to make it nutritious.
• Eat small meals frequently to avoid hunger.
• Drink plenty of fluids.
• Avoid coffee, tea, spice or acidic foods.
• Sips of soda water or ginger ale may be helpful for overcoming pangs of nausea.

Constipation
Many women wrestle with constipation, even early in pregnancy. Here are some helpful hints for prevention.

• Consume ample fruits, vegetables and whole grains.
• Increase fluids, especially water.
• Exercise daily to keep things moving.
• Try 2 tablespoons of ground flaxseed if fruits and veggies don't help. High-fiber cereal also might do the trick.
• Always consult your doctor before taking any over-the-counter laxatives.

Fatigue
If you are working or caring for young children, it can be very challenging to avoid overdoing it and feeling exhausted. Here are some hints that might help.

• Take a nap or go to bed early if possible.
• Eat well, exercise, and listen and respond to your body's needs.
• Avoid sugary foods and caffeine.
• Eat every few hours, always eat breakfast, and drink plenty of fluids.
• If feelings of fatigue persist, talk with your doctor about being tested for anemia.

Heartburn
Heartburn usually strikes in the second trimester and is aggravated by large meals or foods that create gas (e.g., beans, cabbage).

• Try to eat small frequent meals.
• Decrease your intake of foods like coffee, chocolate, processed meats, rich pastries, fried foods, alcohol, carbonated beverages.

Foods to Limit While You're Pregnant
Limit or avoid altogether the following foods and beverages:

• Alcohol
• Caffeinated beverages
• Soft cheeses (brie, goat cheese) and deli meats to avoid harmful bacteria that can cause listeriosis
• Mercury-containing seafood, such as tuna, striped bass, swordfish, shark, tilefish and king mackerel, bluefish and shellfish
• Candy, cake, pie, doughnuts and cookies
• Drinks made with high-fructose corn syrup or with a lot of sugar
• High fat red meats and poultry
• Chips and other foods high in fat and calories

Tips about Weight Gain during Pregnancy
If you are at a good weight when you get pregnant, then experts recommend:

• 25-35 pounds total weight gain during your pregnancy
• 2-4 pounds in first two to four months
• 3/4 pound per week, or 3-4 pounds per month during the last six months of pregnancy

If you are underweight for your height and build when you get pregnant, this may be the right time to put on some more weight. You may need to gain 35-40 pounds or more during your pregnancy.

It's important to remember that every pregnancy is different – even for the same woman. If you do not fall into the weight patterns above, it's best to speak with your doctor about what would be best for you.

 

What is osteoporosis?

Thirty years ago, very little was known about bone disease. Many doctors believed that weak bones were a part of the natural aging process. Today, we know that this is not true. Americans are living longer, and this means our bones need to stay strong so we can remain active and enjoy life.

One simple way to shop for the right foods if you have been diagnosed with osteoporosis or are interested in prevention is to look for the Guiding Stars symbol on shelf tags when you shop at Hannaford. The Guiding Stars system is an in-store resource that can help you narrow your food choices as you shop by highlighting items that contain more beneficial attributes, like calcium, fiber, and vitamins, and fewer elements that experts tell us we should limit, like sodium, saturated fats and added sugar.

Keep your bones strong with these food choices

Eat calcium
Calcium is found in foods like milk, leafy green vegetables and soybeans. Enjoy snacks of yogurt and cheese to increase your calcium intake or eat or drink food specifically fortified with calcium, like some orange juice and other fruit juices.

Your body needs vitamin D
To absorb calcium, make sure you get enough vitamin D from your diet. Good food sources are fatty fish, like salmon or sardines; shiitake mushrooms; fortified cereals and milk.

Exposure to sunshine is essential, and vitamin D supplements are a good choice, especially during the winter months when we may not be exposed to sunlight daily.

Exercise!
Even simple activities, like walking and stair climbing, will strengthen your bones. Get at least 30 minutes of physical activity a day, even if it's only ten minutes at a time. According to the Surgeon Generalio's Report on Bone Health and Osteoporosis, Children should get at least sixty minutes a day.

 

There's no way around it – ladies, you know what I'm talking about!  Premenstrual symptoms are a natural part of the menstrual cycle, affecting menstruating women of all ages.

According to the U.S Department of Health and Human Services Office on Women's Health, PMS often includes both physical and emotional symptoms, such as:

• Acne
• Swollen or tender breasts
• Feeling tired
• Trouble sleeping
• Upset stomach, bloating, constipation or diarrhea
• Headache or backache
• Appetite changes or food cravings
• Joint or muscle pain
• Trouble with concentration or memory
• Tension, irritability, mood swings or crying spells
• Anxiety or depression

Whether your symptoms are mild or severe,  the nutritional suggestions below will help you fight PMS with food – making "that time of the month" more bearable for you. (And possibly those around you!)

Foods That Help Fight PMS

Nutrient	Symptom Relief	Foods for PMS Symptom Relief
Vitamin A	Reduces bloating & stress	Sweet potatoes, carrots, cantaloupe, eggs, apricots, mangos, peas, broccoli
Vitamin B	Reduces cravings, bloating, tiredness & depression	Whole grains, garbanzo beans, extra lean beef, white potatoes with skin, bananas, chicken breast, unsalted pistachios
Vitamin C	Decreases Cramping, Headaches, Bloating, Mood Swings & Irritability	Milk, Yogurt, Cheese, Broccoli, Kale, Spinach, White Beans, Cauliflower, Celery, Potatoes, Oranges, Lemons, Limes, Strawberries, Raspberries, Zucchini, Asparagus, Tomatoes, Sweet Bell Peppers, Canned Sardines, Salmon, Soy Beans, Fortified Orange Juice
Vitamin E	Reduces Headaches & Breast Tenderness	Fruits, Veggies, Salad Oils, Whole Grains
Magnesium	Reduces Breast Tenderness, Bloating & Mood Swings	Peanut Butter, Brown Rice, Whole Grains, Beans, Sunflower Seeds, Dark Green Veggies, Wild Salmon, Cashews, Wheat Germ
Omega-3 Fatty Acids	Reduces Cramping, Breast Tenderness & Mood Swings	Tuna, Salmon, Mackerel, Sardines, Flaxseed, Flaxseed Oil, Walnuts, Walnut Oil, Canola Oil

Maintaining a healthy diet full of healthy foods like fruits, veggies and whole grains is important every day and, as you can see, even more important to help your body cope with the monthly challenge and stress of PMS. 

Here are some other ways to relieve PMS:

• Cut back on caffeine in the days leading up to your period to lessen mood swings and breast tenderness.
• Avoid salty foods to help minimize bloating and fluid retention.
• Get enough sleep. Try to get about 8 hours of sleep each night.
• Find healthy ways to cope with stress. Talk to your friends or write in a journal. Some women also find yoga, massage or relaxation therapy helpful.
• Exercise. It will help relieve depression and ward off fatigue.
• Avoid alcohol when you have PMS. Alcohol can magnify depression and interrupt the sleep cycle. 
• Don't smoke.