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This content does not have an English version. This content does not have an Arabic version. Small portions of cheese and yogurt are eaten daily; fish is consumed in varying amounts; red meat, poultry, eggs, and sweets are consumed sparingly. Modest amounts of red wine complement meals, and regular physical activity is a part of daily life.
An example of a Mediterranean-type diet is listed in the Table 2. The DASH diet emphasized fruits, vegetables, and low-fat dairy foods and limited red meat, saturated fats, and sweets. It has since been shown to reduce weight, 40 the risk of coronary heart disease and stroke, 41 and the development of kidney stones. Women and clinicians seeking more information on healthful eating can be directed to the following resources:.
Department of Health and Human Services and U. Department of Agriculture. Dietary guidelines for Americans Washington, DC: U. Department of Agriculture, ; www.
Keys A and Keys M. Garden City, NY: Doubleday; National Heart, Lung, and Blood Institute. Available for free at www. The Fertility Diet. New York: McGraw-Hill; Data from the Optimal Macronutrient Intake Trial to Prevent Heart Disease OmniHeart, suggest that substituting protein or unsaturated fat for some of the carbohydrates in an already healthy diet can further lower blood pressure, improve lipid levels, and reduce estimated cardiovascular risk.
This mostly vegetarian diet targeted cholesterol by adding specific foods known to lower LDL: oats, barley, psyllium, okra, and eggplant, all of which are rich in soluble fiber; soy protein; whole almonds, and margarine enriched with plant sterols.
An estimated 2 million American women cope with infertility each year. Although farmers and ranchers have long recognized a connection between diet and fertility in farm animals, surprisingly little research has been done into connections between the two in humans.
Data from this nested case-control study revealed ten diet and lifestyle strategies that were associated with decreased risk for ovulatory infertility Box 2. The results were published in a series of articles examining individual factors.
Good nutrition can optimize maternal health throughout pregnancy, reduce the risk of birth defects, promote optimal fetal growth and development, and prevent chronic health problems in the developing child. The American College of Obstetrics and Gynecology and the American Dietetic Association recommend that women generally follow the Dietary Guidelines for Americans before becoming pregnant and during pregnancy. Other key strategies include appropriate weight gain; appropriate physical activity; vitamin folic acid and mineral iron supplementation as needed; and avoiding alcohol, tobacco, and other harmful substances.
Recent advisories about mercury in fish have prompted some women to avoid eating fish during pregnancy. However, the omega-3 fatty acids in many types of fish promote healthy fetal development.
Eating average amounts of seafood containing low levels of mercury during pregnancy has not been shown to cause problems. The Food and Drug Administration and Environmental Protection Agency advise women who are pregnant or breastfeeding that it is safe to eat up to 12 ounces 2 average meals a week of a variety of fish and shellfish that are lower in mercury. Other articles in this issue discuss the importance of omega-3 fatty acids and Vitamin D during pregnancy. Jordan stresses that pregnant women should consume between — mg daily from safe food sources, such as purified fish and algal oil supplements and DHA enriched egg, which are alternative sources for pregnant women who do not eat fish.
Almost any diet will result in weight loss, at least for a short time, if it helps the dieter take in fewer calories than she burns. Few dieters, however, are able to sustain weight-loss diets for long periods. Different palates, food preferences, family situations, and even genes mean that no single diet is right for everyone.
What is needed is a dietary pattern that can be sustained for years, and that is as good for the heart, bones, brain, psyche, and taste buds as it is for the waistline. Data from randomized trials suggest that the nutrient makeup of a dietary pattern for weight loss matters far less than the number of calories it delivers. In a head-to-head trial of four diets loosely based on the Atkins, Ornish, and Mediterranean diets low fat, average protein; low fat, high protein; high fat, average protein; and high fat, high protein respectively , participants lost an average of At 12 months, most began to regain some weight.
The change in waist circumference was also similar across the diet groups. Feelings of hunger, satiety, and satisfaction with the diet were the same across the board, as were cholesterol levels and other markers of cardiovascular risk. It is important to note that these averages hide huge variations in weight loss, with some participants losing 30 pounds or more while others actually gained weight during the trial. This supports the idea that weight-loss strategies must be individualized.
Group counseling was an aid to weight loss, suggesting that behavioral, psychological, and social factors are probably more important for weight loss than the mix of nutrients in a diet. Although much solid information on optimal diets has emerged, the full picture of the relationships between diet and health will take years of further research to fill in.
Yet several fundamentals have been established and are unlikely to change significantly. These include the seven general strategies listed in Table 1. It is impossible to cover all this ground in a 5-minute office visit. However, it is possible to make several general points, offer a handout, and direct a patient to more information. If a patient is overweight, the most important general points should be about portion control, avoiding sugary beverages, and exercise.
Weight is probably at least as important for long-term health as are dietary components. For a patient whose weight is in the healthy range, reinforce that it is prudent to avoid trans and saturated fats and emphasize unsaturated fats, replace highly refined grains with whole grains, and choose healthful sources of protein. The Healthy Eating Pyramid see Figure 2 offers a good visual reminder of these points and other essentials of healthful eating. Not too much.
Mostly plants. Patrick J. Skerrett is editor of the Harvard Heart Letter. Walter C. Publisher's Disclaimer: This is a PDF file of an unedited manuscript that has been accepted for publication. As a service to our customers we are providing this early version of the manuscript. The manuscript will undergo copyediting, typesetting, and review of the resulting proof before it is published in its final citable form.
Please note that during the production process errors may be discovered which could affect the content, and all legal disclaimers that apply to the journal pertain. National Center for Biotechnology Information , U.
J Midwifery Womens Health. Author manuscript; available in PMC Oct Skerrett , MA 1 and Walter C. Author information Copyright and License information Disclaimer. Corresponding author: Patrick J. Copyright notice.
The publisher's final edited version of this article is available at J Midwifery Womens Health. See " Share with women. Eating safely during pregnancy. See other articles in PMC that cite the published article. Abstract Enough solid evidence now exists to offer women several fundamental strategies for healthy eating.
The Rest and Recovery Principle is critical to achieving gains in fitness. This results in overtraining syndrome, burnout, excess fatigue, and a weakened immune system. Exercising every day is perfectly fine — just not the same exercise at the same intensity. Low intensity cardio can be done every day, but rest between intense sessions. Rest and recovery are important for your mental state too! The fifth principle, while not specifically targeted to fitness adaptations, is still important to be aware of — Use It or Lose It.
Most everyone is aware of this concept at some level, as it applies to many things in life. How quickly atrophy occurs is dependent on many factors, and will be the subject of a future blog post. Incorporating these principles into your fitness routine will ensure you get the best results in the most efficient way, while preventing injury and overtraining.
But it can be complicated. As a personal trainer certified through the National Academy of Sports Medicine NASM , I have the knowledge to develop a progressive program specifically designed for you and your fitness goal. It offers useful resources and tools for tracking your food intake and physical activity. Calculate your body mass index BMI , plan menus, learn about food labels, play nutrition games and test your knowledge!
Find printable handouts and fact sheets that can be used for health fairs, classes, and other food or nutrition-related events. Learn what foods and beverages can help you stay hydrated, and get the facts on how much water to drink each day.
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