6 Super foods for women

Super Food # 6: Berries (blueberries, strawberries, raspberries, cranberries)

Goal: 3 to 4 servings every week

What It Does: In a way similar to wine, these fruits may protect your body with powerful anti-cancer nutrients known as anthocyans, which are believed to play a role in cell repair. Krause says research shows anthocyans may decrease the risk of several cancers, including those in the breast and gastrointestinal tract.

“These berries,” says Krause, “are also high in vitamin C and folic acid, which is essential for all women in their childbearing years. And they offer powerful anti-oxidant protection, which not only protects the heart but also may protect against skin aging, from the inside out.” Moreover, she tells WebMD that cranberries may help reduce the risk of urinary tract infections in women, while the nutrient, lutein found in all the berries, can help protect vision.

6 Super foods for women

Super Food # 1: Low-fat yogurt

Goal: 3 to 5 servings a week

What it does: As a health food, yogurt is almost as old as, well, good health itself. But experts say evidence continues to accumulate that reveals its benefits in many new and exciting ways.

“There is a suggestion [that yogurt] may decrease the risk of breast cancer,” Somer says. ”And there’s very strong evidence it can reduce problems associated with irritable bowel syndrome and inflammatory digestive tract disorders -- both conditions that impact women more than men.” Additionally, she says, yogurt can help reduce the risk of stomach ulcers and vaginal infections.

Enjoy a cup of yogurt at breakfast, lunch, or snack to help meet the U.S. Dietary Guidelines recommendation for three servings of low fat dairy each day. “It’s loaded with bone-healthy calcium -- something every woman needs more of at every age,” Somer says. One cup of yogurt has about 448 mg of calcium, compared to just 300 for eight ounces of skim milk.

The key, according to Somer, is to choose a low fat yogurt with live cultures -- like Lactobacillus acidophilus. And do check the label, Somer advises. Some store brands may not have the level of cultures found in more established brands.

Also important: Skip the fruit-on-the-bottom or other flavored varieties. “Too much sugar,” says Somer, who also reminds us that, no, those two blueberries on the bottom of the container do not constitute a serving of fruit!

Fast Food Rules to Follow by DrWeil.com.

Even if you are diligent about packing healthful foods when traveling, or finding restaurants with nutritious choices when eating out, there may be times when your healthy dining options are limited. While I suggest you avoid eating fast food entirely, if you must, please keep the following in mind when ordering:

1. No matter how hungry you are, you are better off ordering a small amount of food and making up for it with healthier foods later. Don't super-size or add on items.
2. Pile on the lettuce, tomato and other vegetables that come with your order, to add some fiber and antioxidants.
3. If you order a salad, choose the low-fat dressing, and add sparingly. One serving of full-fat dressing can be equal to the amount of fat in a cheeseburger!
4. Finally, ask to see a list of the nutritional content of menu items. Some restaurants have them posted- if they don't, ask for them, and ask yourself if you really want to eat there.

For more information on DrWeil.com.