Nutrition – eating right, no fuss no fads

Most of the diseases that confront women in First World countries during their middle and later years of life are, to some extent, a consequence of lifestyle and nutrition, and are potentially preventable.

These diseases include

type 2 diabetes mellitus,
cardiovascular disease, and
osteoporosis.

Vegetables Lifestyle factors may also be involved with cancer development, particularly breast and colon cancer.

The best way to prepare for a long and healthy life is to get in the habit of eating a tasty, varied diet. Include plenty of ‘colourful’ vegetables, cereals, grains, rice and fruits as well as protein from meat, fish, soy or legumes.

By carefully choosing what you eat you can take some positive steps in prevention.

Condition	Good lifestyle nutrition choices for prevention
Type 2 diabetes mellitus See also Diabetes	Enjoy a wide variety of nutritious foods by eating plenty of vegetables, legumes, fruit and wholegrain cereals. It is important to also include lean meat, fish, poultry and/or alternatives. Reduced fat dairy products are preferred and water is the best fluid option. Take care to limit saturated fat and moderate total fat intake, choose foods low in salt and limit alcohol if you choose to drink. Only moderate amounts of sugars and foods containing added sugars are recommended. For more on recommended daily intake of foods see Food value and smart eating
Heart disease (Cardiovascular disease) See also Cardiovascular Disease	Cut out animal (saturated) fats as much as possible, eg choose lean cuts of meat, trim off excess fat, grill rather than fry. Mono unsaturated fats do not contribute to the build up of cholesterol as much as animal fats. These include oils derived from plants. Use olive oil for salad dressing and cooking. Choose low fat dairy products – women need 3-4 serves of calcium containing foods daily. Increase your consumption of foods naturally containing phytoestrogens, including: soy products (beancurd, miso), chick peas, lentils, red kidney beans, rice, grains, nuts and alfalfa. Benefits of improved cholesterol and blood pressure are not seen with phytoestrogen supplements - only in dietary form. Increase fish consumption to twice a week. Fish is high in omega-3 fatty acids that help to prevent heart disease. Reduce your salt consumption. High salt diets increase blood pressure.
Osteoporosis See also Osteoporosis	2-3 serves per day of dairy products ie a glass of milk and a tub of yoghurt should provide most of your daily requirements or leafy green vegetables, both cooked and raw, provide not only calcium, but vitamin K, potassium, and other minerals and nutrients needed for bone. A small number of foods such as fortified dairy products, egg yolks, saltwater fish and cod liver oil contain some Vitamin D, but the levels are quite low. We also need exposure to sunlight to ensure we get a sufficient amount. Vitamin D deficiency is very common in Australian women, especially during winter. Sun exposure on the hands and face for 10 – 15 minutes each day, avoiding the hours between 11am – 3pm, is all that is needed to maintain Vitamin D levels.
Breast cancer See also Breast Health	Low risk drinking for women as an average of no more than two standard drinks per day, with a least two alcohol free days per week.
Colon cancer	Dietary fibre from fruits and vegetables as well as Vitamin D