Women's Health Nutrition Guide

Women’s Health Nutrition Guide >25 grams of Fiber Fruits & Vegetables, Legumes/Beans, Nuts, Seeds, Whole Grains Benefits: Gut Health, Insulin Resistance, Heart Health, Weight Management Coach Tip: Try tracking your fiber and aim to add in 1 high-fiber food like beans on a salad or chia seeds in your yogurt. Supplements like psyllium husk, wheat dextrin, or guar fiber can fill in gaps, but it is best to get a variety of plant foods. 1.0-1.5 g/kg Protein or 20-30% Calories Lean meat, Omega-3-Rich Seafood, Nuts, Seeds, Legumes/Beans, Low Fat Dairy, Soy (Edamame, Tofu) Benefits: Maintain Lean Muscle & Bone Density, Tissue Repair, Hair/Skin/Nails, Hormonal Balance, Immune and Metabolic Health Coach Tip: Aim for 20-30 grams of protein at each meal. Evenly distributing protein throughout the day will keep you feeling full longer. Anti-inflammatory Eating Plan Benefits: Improve Mental Fitness and Brain Health, Heart Health, Lower Risk For Cancers & Chronic Disease, Reduce Inflammation and Improve Immune Health Coach Tip: Try the Mediterranean Diet to lower inflammation and promote hormone balance. Limit added sugars (