A Grocery List For Women’s Nutrition Week

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MILWAUKEE, Wisc. – A, C, and D are not just letters of the alphabet. In nutritional terms, they’re vital nutrients for women. Vitamins found in healthy food choices are just one way that women can meet their special nutritional needs throughout life.

Registered Dietitian Ann Ruelle, R.D., C.D.E., C.L.S.C., a certified diabetes educator, author, and nutrition consultant for TOPS Club, Inc. (Take Off Pounds Sensibly), offers her list of “must have” grocery items for every woman just in time for National Women’s Nutrition Week, April 5 through 11. 

The Dietitian’s Grocery List

What to eat – Folic Acid: Folic acid creates and maintains new cells, especially during childbearing years.

What to put in a grocery cart: Enriched breads; cereals; pastas; dry beans and peas; spinach, collard greens, and other green, leafy vegetables; and orange juice.

What to eat – Vitamin A: Vitamin A benefits vision and helps fight infections.

What to put in a grocery cart: Carrots, sweet potatoes, and spinach.

What to eat – Vitamin C: Vitamin C repairs bodily damage from daily stress, aches, and pains.

What to put in a grocery cart: Oranges, orange juice, red and green sweet peppers, and grapefruit.

What to eat – Vitamin D: Vitamin D helps create and maintain strong bones. 

What to put in a grocery cart: Salmon, shrimp, and milk fortified with vitamin D. Consider a supplement, and discuss this with a physician.

What to eat – Calcium: Calcium builds strong bones and teeth and helps prevent debilitating fractures and osteoporosis in the future.  Many females stop consuming dairy products in their early teens.

What to put in a grocery cart: Low-fat yogurt and milk, fortified cereals, and collard greens. Talk to a physician about taking a calcium supplement when menopause approaches; it can be more difficult for your body to absorb at that stage. 

What to eat – Iron: Iron assists with many body functions, but it is a difficult mineral for the body to absorb. Absorption can be increased by adding foods rich in Vitamin C.

What to put in a grocery cart: Lean cuts of beef round steak and bottom rump roast, fortified cooked cereals, lentils, soy, and spinach.

What to eat – Potassium: Potassium builds muscles at all stages of life.

What to put in your grocery cart: Sweet potatoes, white potatoes, halibut, banana, spinach, and oranges.

TOPS Club, Inc. (Take Off Pounds Sensibly), the original, nonprofit weight-loss education and support organization, was founded more than 60 years ago to champion weight-loss support and success. Founded and headquartered in Milwaukee, Wis., TOPS promotes successful weight management with a philosophy that combines healthy eating, regular exercise, wellness education, and support from others at weekly chapter meetings. TOPS has about 170,000 members in nearly 10,000 chapters throughout the United States and Canada, and several chapters in Europe.

Visitors are welcome to attend their first TOPS meeting free of charge. To find a local chapter, view www.tops.org or call (800) 932-8677 for more information.


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