By: Haley Royer, MS, RDN, LD

Every October we celebrate Women’s Health Month by encouraging women to take charge of their health. As women, we often put the care of others before ourselves. Well, now it’s time to remember that we deserve to make our health a priority, too! Muster up that grit and follow these tips to lead a healthy life with G.R.A.C.E.:

Go for Variety. Enjoy a wide variety of nutrient-rich foods to provide adequate energy for our busy lives, and help prevent certain diseases. Choose whole grains (whole-grain bread, brown rice, oats), colorful fruits and vegetables, lean proteins (lean meats, chicken, fish, eggs, beans), and low-fat or fat-free dairy products (milk, yogurt, cheese) often.

Restore Energy. Women, like men, need iron to maintain good health and energy levels. According to the World Health Organization, 42% of pregnant women and 30% of non-pregnant women are iron deficient. Consume enough iron-rich foods, including lean beef, poultry, fish, kale, spinach, beans/lentils, and fortified breads/cereals. Plant-based sources of iron are absorbed better when paired with vitamin C-rich foods. Try adding strawberries to your spinach salad or tomatoes to bean/lentil soup.

Aid your bones and teeth. Women need plenty of calcium every day for healthy bones and teeth. Calcium is important for keeping bones strong and preventing osteoporosis as we age. Examples of calcium-rich foods include milk, yogurt, cheese, tofu, and certain fortified cereals and juices. Vitamin D helps increase the absorption of calcium and can come from sun exposure or foods like fatty fish (salmon, tuna, mackerel), egg yolks, mushrooms, and fortified foods like milk and yogurt.

Check your intake. Keep your weight in check by limiting low-quality foods. These foods are typically high in added sugars (sodas, sweet tea, candy, baked goods), sodium (processed foods, fast food), and saturated fats (fatty meats, sausages, full-fat dairy products). Alcohol also provides calories, but very little nutrients. Remember that women should have no more than one alcoholic drink per day; one drink is equal to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

Exercise regularly. Women naturally have a higher body fat percentage than men, which is positive for supporting healthy pregnancies and hormone health. However, without appropriate weight-bearing exercises, women are at a higher risk for osteoporosis and decreased muscle mass. Regular physical activity can help with weight management and is important for maintaining muscle strength. Exercise is also beneficial for managing stress, which is another critical component of health and wellness.

Adapted from article at eatright.org.