7 Healthy Eating Tips for Women

healthy eating for womenFor many of our customers who are women, finding ways to stick to a healthy diet can be difficult, especially in the face of conflicting messages in the media each day.

Women’s health is an important topic, so in honor of International Women’s Day March 8 and in observance of National Nutrition Month, we’ve outlined a few tips to make healthy eating easier.

  1. Plan it out. Develop an eating plan based on your height, weight, medical conditions. For the most accurate plan, consult your doctor first.
  1. Read labels. They’re on there for a reason. Reading labels gives you more information and holds you accountable for what you eat.
  1. Stick to the basics. Focus on eating plenty of fruits and vegetables, whole grains, fat-free or low-fat dairy products, fish, and lean meats, eggs, nuts and beans and polyunsaturated and monounsaturated fats.
  1. Limit the extras. You won’t be able to avoid every one of these all the time, but limit the amount of saturated and trans fats, cholesterol, sodium and extra sugars you eat.
  1. One drink. Women are recommended to limit alcohol consumption to one drink per day. That translates into 12 ounces of beer, 5 ounces of wine and 1.5 ounces of 80-proof distilled spirits.
  1. Indulge sometimes. If you’re sticking to a low-calorie, nutrient-packed diet, you can afford to splurge every once in a while on a rich dessert or fried food.
  1. Supplement when needed. Generally, women can get all of their nutrients by selecting foods rich in vitamins and minerals. However, during pregnancy and after the age of 50, women need additional supplements as recommended by their doctors.

To get you started this spring, here’s a favorite spring vegetable dish that will fill you up and make you smile! For more recipes, visit our What’s for Dinner board on Pinterest.

Tortellini-Vegetable Bake


2 9 ounce packages refrigerated cheese tortellini

1 1/2 cups fresh sugar snap peas, trimmed and halved crosswise

1/2 cup thinly sliced carrot (1 medium)

1 tablespoon butter

1 cup sliced fresh mushrooms

1/3 cup vegetable broth

2 teaspoons all-purpose flour

1 1/2 teaspoons dried oregano, crushed

1/2 teaspoon garlic salt

1/2 teaspoon ground black pepper

1 cup milk

1 8 ounce package cream cheese, cubed and softened

1 tablespoon lemon juice

1 cup quartered cherry tomatoes

1/2 cup coarsely chopped red or green sweet pepper (1 small)

2 tablespoons grated Parmesan cheese


Preheat oven to 350 degrees F. Cook tortellini according to package directions, adding sugar snap peas and carrot for the last 1 minute of cooking; drain.

Meanwhile, in a 12-inch skillet melt butter over medium heat. Add mushrooms; cook about 5 minutes or until mushrooms are tender, stirring occasionally. Remove from skillet.

In a screw-top jar combine broth, flour, oregano, garlic salt, and black pepper. Cover and shake until smooth. Add to the same skillet; add milk. Cook and stir until thickened and bubbly. Add cream cheese; cook and stir until smooth. Remove from heat; stir in lemon juice.

Stir tortellini mixture, mushrooms, tomatoes, and sweet pepper into cream cheese mixture. Spoon into an ungreased 3-quart rectangular baking dish. Bake, covered, about 30 minutes or until heated through. Sprinkle with Parmesan cheese.

Nutrition Facts

Per serving: 353 kcal cal., 17 g fat (9 g sat. fat, 69 mg chol., 468 mg sodium, 37 g carb., 1 g fiber, 15 g pro.

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

Source: Office of Women’s Health

Recipe courtesy of Better Homes and Gardens

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