PRODUCTS : Luna Bar

Good nutrition goes a long way to help you feel great at any age. That's why it important to establish good nutrition habits that last a lifetime. Healthy eating doesn't have to be complicated if you practice simple nutrition concepts your mom may have preached for years: eat your fruits and veggies, and don't skip meals. For simple nutrition concepts, please read my "Back to Basics" article: A,B,C's and 1,2, 3's of nutrition.

Remember, while nutrition is an important component of your well-being, it cannot stand alone. Daily exercise and time for "you" will also benefit the body and mind. In every phase of your life, take time to find a balance between relaxation and exercise, and between good nutrition and indulgence.

Take your nutrition and health to the next level by learning more about nutrition issues that important to your lifestage. Which woman are you today? Click below and read about some nutrient needs specific to your age.

In your 20s, 30s & 40s? 50 and beyond? Mommy-to-be?

In your 20s, 30s & 40s?

Today, young women have busy lifestyles which require making the most of each day. Keeping up by staying healthy and energized not only requires adequate rest and regular exercise, but also balanced eating. Your body needs a variety of foods to fuel your day and provide nutrients important for health and strength, such as iron, B vitamins, and calcium. Perk up and maintain your energy throughout the day with the right balance of foods for you. Every body is different; there is not one perfect meal plan for everyone. The "best diet" is one that helps you maintain an ideal weight for your body type while still feeling energized.

To Hold Carbs or Not to Hold Carbs
Recent hype around carbohydrates, a key nutrient in energy production for the brain and muscles, has many women leery of even the most nutritious foods, carrots, potatoes, and apples to name a few. While paying attention to carbohydrates is important for weight maintenance, eating too few carbs can leave you feeling tired, unable to concentrate and deficient in B-vitamins (which help the body produce energy).

Many carbohydrate sources such as oranges, apples, vegetables, whole wheat breads, whole grain cereals and pastas contain valuable vitamins and minerals, dietary fiber and phytonutrients (beneficial compounds found in plant foods). Consuming too few carbs can set you up for nutrient deficiencies, adding stress to your body and opening the door for colds, flus, and fatigue.

Not Just Any Ol' Carbs
Carbohydrates are necessary for the body; however, you should be selective about carb sources to ensure they provide additional nutrients such as fiber and B vitamins. Choose whole grains and fruits more often than refined sources with fewer nutrients per ounce (white bread, bagels, white rice). Carbs are also easy to overeat, so be conscious of your portion size. Here are some tips for including carbohydrates in your meal plan.

Don't consume carbohydrates by themselves. Alone, carbs can leave you feeling hungry soon after eating them, so be sure that along with the moderate portion of carb you are also getting some fiber, fat or protein. Try an apple with cheddar cheese slices.
Be choosy! Choose high-fiber, nutrient-dense carbohydrate foods. Whole wheat bread provides 3-5 grams of fiber per slice and is fortified with B vitamins.
Eat smaller portions of carbs. Unless you are an athlete, it is likely you don't need more than 6-10 servings of carbohydrate per day. Single serving sizes that may surprise you:
½ cup of pasta
½ a bagel, bun, or roll
10 tortialla chips
½ 1 burritto or wrap size flour tortilla
½ cup, beans, peas, or corn
Important Vitamins and Minerals for You
As young women, there are also vitamins and minerals that require attention to make sure you're getting enough. Right now, you are building bone strength for the future. So stockpile calcium in you bones by getting the recommended 1000 mg per day. You can read how in my article "The A-B-C's and 1-2-3's of Nutrition."
Adequate amounts of folic acid is also important, especially for any woman consider having a baby. Folic acid is so important for the healthy development of a baby in the first 4 weeks (when many women don't even know they are pregnant yet). It's recommended women of childbearing age consume 400 mcg of folic acid from fortified foods or supplements in addition to folic acid found naturally in food.

Iron is another important mineral that women of childbearing age have a difficult time getting enough of. Iron deficiency is common among young women and can lead to anemia and fatigue due to a lack of oxygen carried to muscles via iron. At this time in your life, you need 18 mg of iron per day. Some sources of iron are: legumes, dark green leafy vegetables, red meat, dried fruits and whole grains

Following a healthy meal plan that includes a combination of nutrients will not only help keep you energized today but will also give you a healthy base for your future.

LUNA is a great compliment to your day, providing you with an energizing balance of protein, carbs, fat, and fiber. Not to mention, 100% of the RDA for folic acid, as much iron as in 4 ounces of prune juice, and as much calcium is in one 8-ounce glass of milk! LUNA is the indulgently delicious, healthy snack that can help you meet your nutritional needs.

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Beauty with Age: 50 and Beyond

Facing new challenges, you're now supported by the beauty of your years and have developed confidence and knowledge allowing you to embrace this new chapter. Exercise and eating right have always been important for well-being but now, more than ever, the health of your mind, body and spirit will help you get through today, this week and the years to come.

As you age, nutrition plays an even bigger role in maintaining your health and decreasing risk of diseases such heart disease, cancer and osteoporosis. While there are factors affecting your health beyond your control, such as genetics and environment, diet and exercise are two powerful tools that you can control! Take control of your health; start today by finding the weight you feel good at and enhancing your diet with nutrient-rich foods.

Achieve & maintain a healthy body weight
Every 5 pounds closer to your ideal body weight is a 10% risk reduction for developing heart disease and diabetes. Extreme diets promising quick results often fail because they're too strict for the longterm and don't guide you through lifestyle changes for weight maintenance in the future. But don't be discouraged! Decide today to adopt a life-long commitment to healthy lifestyle behaviors: eating right, engaging in daily physical activity that you enjoy, and finding time to relax!

Include Powerful Plant-Based Nutrients

Omega-3 fatty acids
Adding these gems to your daily meal plan may help to reduce risk of heart disease and Alzheimer's. The American Heart Association recommends eating foods containing omega 3's two to three times a week and the National Academy of Science recommends women get 1.1 grams per day.
Good sources include: Salmon, ground flaxseed, walnuts soybean oils, canola oil, and flaxseed oils, walnuts, egg yolks
Dietary Fiber
Fiber tops the list with many benefits including reducing risk of digestive disorders, some types of cancer, weight maintenance and heart disease. Consuming 20-35 grams of fiber day each day.
Good sources include: whole grain breads and cereal, grain-based snack bars, dried fruits and nuts, oatmeal, whole wheat pasta, brown rice and, of course, fruits and veggies.

Soy Protein
A diet low in saturated fat, trans fat and cholesterol which also includes 25 grams of soy protein from food each day is proven to significantly reduce risk of heart disease by lowering cholesterol. Soy protein may also turn down the heat for some women experiencing hot flashes.
Good sources include: LUNA bars, soymilk, soy yogurts and cheeses, soy sausages and burgers. For more information please read my article "Nutrition and Menopause."

Antioxidants
A, E, C, are antioxidants that help to give your immune system a boost and reduce risk of disease such cancer, Alzheimer's, and heart disease.
Good sources include: 5-6 handfuls of colorful fruits and vegetables daily, tea, and a handful of seeds and/or nuts two to three times a week

Bone Up for Strength
Maintaining strong bones will greatly reduce chances of developing osteoporosis. Be sure to get enough bone building nutrients.

Calcium - be sure to get 1200-1500 mg of calcium each day. Try to consume milk, cottage cheese, string cheese, fortified foods and drinks.
Vitamin D - facilitates calcium absorption. If you are over 50 you need 400 IU. You can find vitamin D in fortified milk and juices but also, ten to twenty minutes of sunlight exposure to the skin allows the body to produce vitamin D.

Magnesium - is involved in calcium regulation. Get 320 mg each day from fortified foods, nuts, whole grains, green leafy veggies, meat and fish.

Get Your Daily "B vitamin Fix"
Adequate intake of B12, B6, and folic acid helps to lower homocysteine levels in the blood. High homocystiene are associated with increase risk of heart disease.

Folic acid - 400 mcg per day - Found in mushrooms, greens, whole grains, bananas and oranges
Vitamin B6 - 1.5 mg - Found in whole grains, fish, meat, legumes
Vitamin B12 - 2.4 mcg - Found in meat, fish, dairy foods, and eggs
Many women have a difficult time meeting the RDA for vitamins and minerals. To help you meet your needs you may want to consider taking a multi-vitamin that provides no more than 100% of the RDA or look to complimenting your meal plan with fortified foods such as LUNA®

How can LUNA help you meet your needs?
LUNA provides 350 grams of calcium — as much as one glass of milk!
LUNA provides 400 micrograms of folic acid — as much as 10 large oranges!
LUNA provides 2.0 mg of B6 — as much as 12 ounces of salmon!
LUNA provides 6.0 mg of B12 — as much as 4 eggs!

LUNA also contributes to your daily intake providing:
2-3 grams of fiber — as much a slice of whole grain bread
50 mg Omega 3's from flaxseed
8-9 grams of soy protein

As always, talk with your healthcare practitioner or registered dietitian about how LUNA fits into your meal plan.

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Mommy-to-be: Eating for Two

Eating for two requires plenty of care an attention. Eating well before and during pregnancy is important for the health of you and your baby.

Considerations Before Pregnancy
Gear up for a potential pregnancy by learning and practicing good nutrition habits before you become pregnant. Get back on track with three meals and healthy snacks as your guide. If you are in the habit of skipping meals, now is a good time to break it. Skipping meals can not only leave you feeling tired and hungry, but it can also lead to malnutrition and nutrient deficiencies. Because meeting your nutritional needs can be challenging, consider taking a multi-vitamin or consuming fortified foods such as LUNA to be sure you are meeting the recommended daily allowance for vitamins and minerals, especially folic acid.

Folate
Folate is essential to the healthy growth and development of the fetus in the first month of pregnancy, when most women don't even know they are pregnant. Many women do not get adequate folate from food which is why it is important for all women in their reproductive years take in 400 micrograms of folic acid in the form of a supplement or in fortified foods.
During Pregnancy
Eating for two is also nutritionally demanding. Knowing some of the essential vitamins and minerals you need can help guide you to good nutritional shape. Here is a quick nutritional guide to get you off to a healthy start!

These are some essential nutrients vital to proper development of the baby and should be included in your diet everyday:

Protein
Provides the structural framework in which all body tissues depend on for healthy growth. The baby's red blood cells, metabolism and development are dependent on protein.
Recommended sources: lean meats, chicken, beans, peas and soy products.
Calcium
Necessary for formation of baby's bones. Found in dairy, tofu, dark green leafy vegetables and beans.
Recommended allowance: 1000-1200 mg.

Folic Acid
Helps to prevent birth defects and promote normal cell growth. Sources include dark green leafy vegetables, broccoli, beans, fortified orange juice or grains.
Recommended allowance: 500-600 micrograms

Iron
Helps to prevent anemia in the mother and promotes healthy weight gain in babies. Sources of iron are: legumes, dark green leafy vegetables, red meat, dried fruits, and whole grains.
Recommended allowance: 30 mg.

LUNA is the indulgently delicious, healthy snack that can help you meet the nutritional needs of you and your baby over the next nine months.

How can LUNA help you meet your needs?
LUNA provides 6.3 mg iron as much as 1/2-cup prune juice or 3 oz. of chicken!
LUNA provides 10 grams of protein in one bar!
LUNA provides 350 grams of calcium 1 as much as one glass of milk!
LUNA provides 400 micrograms of folic acid ‹ as much as 10 large oranges!

As always, talk with your healthcare practitioner or registered dietitian about how LUNA fits into your meal plan.