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Celiac Disease Nutrition Guide, 3rd Ed. (Single Copy)

Celiac Disease Nutrition Guide, 3rd Ed. (Single Copy)

This easy to read “survival guide” outlines essential information for people diagnosed with Celiac disease.

Nutrition for Young Women

Nutrition for Young Women

Young women need a balanced diet to fuel their active bodies and minds. But at this point in life, healthy eating sometimes becomes a challenge. College life can interrupt normal patterns of eating. Unhealthy body image issues can take over. In addition, hormonal changes can lead to problems like premenstrual syndrome. The best thing a young woman can do is understand her own body and stay healthy by eating a balanced diet and getting regular physical activity.

Healthy Diet

Use these tips to eat healthfully:

  • Eat a variety of foods from all the MyPlate food groups, and more high-fiber whole foods like beans, whole grains, fruits and vegetables.
  • Include lean protein in meals. Try lean beef, pork, chicken, turkey, fish and eggs plus plant-based protein foods  like tofu, beans and peas, peanut butter, nuts and seeds.
  • Eat fruit, whole grains and low-fat dairy products for snacks. Choose healthy fats such as nuts, seeds, vegetable oils like olive and canola oil and avocado.
  • Include iron-rich foods for energy and good health. Sources include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils, and fortified breads and cereals.
  • Limit excess calories from alcohol, late-night snacking and seconds at the college dining hall. (See Weight Gain at College.)
  • Help alleviate symptoms of PMS by cutting down on salt, caffeine and sugar. (See Premenstrual Syndrome.)
  • Drink non-caloric beverages like regular and sparkling water, fat-free or low-fat milk, unsweetened teas and coffee.
  • Limit alcohol to one drink a day. One drink is equal to 12 ounces of beer, five ounces of wine or one-and-a-half ounces of liquor.

Physical Activity

Young women should get 30 minutes of moderate-intensity exercise such as walking, jogging, biking or dancing most days a week. In addition, do resistance training activities at least two days a week. This will help keep your muscles and bones strong. Resistance training may include free weights, wrist and ankle weights, and rubber resistance bands.

Reviewed January 2013