We are here to serve the seniors of our community. 




     While everyone needs different amounts of vitamins and minerals, women have unique nutrition needs that may be difficult to meet when cutting calories to lose weight.  Make sure your eating style includes the following to reduce your risk of falling short of these beneficial nutrients:


Carbohydrates:  One problem with low-carb diets is they restrict your body’s preferred energy source.  If you want to cut back on calories from carbs, focus on reducing your intake of sugar-sweetened beverages such as soft drinks, candy and other foods with added sugars.  To maximize your energy level and long-term health, look to nutrient-rich carb sources such as whole grains, fruits, vegetables, beans and peas.


Protein:  One of the most satisfying ways to balance intake is to include lean protein at every meal.  Try low-fat dairy products, lean meats, poultry, seafood, tofu, nuts and beans.  If you’re a morning snacker, protein may be especially helpful at breakfast. Including protein at your morning meal may help keep you satisfied until lunchtime and make it easier to avoid snacks that contain solid fats and added sugars.


Iron:  Iron is one of the few nutrients that females between the ages of 14 and 50 need in a higher amount than males the same age to reduce their risk of iron-deficiency anemia.  Pump up your intake with excellent iron sources, such as lean red meat and iron-fortified cereals.  Other good sources include poultry, fish, beans and leafy green vegetables.


Calcium:  Getting enough calcium helps keep your heart and muscles strong and may help reduce the risk of high blood pressure and colon cancer.  Enjoy high-calcium foods, such as low-fat dairy; calcium-set tofu, green leafy vegetables including kale, collard greens and broccoli, and calcium-fortified 100% fruit juice.


Folic Acid:  This vitamin helps keep red blood cells healthy. Folic acids are found in whole grains, green leafy vegetables, oranges, berries, nuts, and beans or enriched grain products.