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East Oregonian
EASTERN OREGON MARKETPLACE
Tuesday, June, 18, 2019
EASTERN OREGON
marketplace
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East Oregonian
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211 S.E. Byers Ave.
333 E. Main St.
We accept:
Pendleton, OR 97801 Hermiston, OR 97838
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EAST OREGONIAN • HERMISTON HERALD • BLUE MOUNTAIN EAGLE • WALLOWA COUNTY CHIEFTAIN
Awnings · Patio/Sun Shades
Pergolas ·Patio Covers · Solar Shades
Solar Screens & More!
Hurry & Beat the Rush!
Ask about our Monthly Specials!
“Creating Memories”
509-308-1354
234 S. Main St., Pendleton
541-276-0303
FREE ESTIMATES!
www.nwshadeco.com
102 E Columbia Dr. Kennewick 99336
License #188965
michael@michaelsfinejewelrystore.com
www.michaelsfinejewelrystore.com
Eating Right
While many of the
rules for healthy
eating are true for
everyone, women
have different
nutritional needs,
particularly during
pregnancy or after
menopause.
It’s important to be aware of
those differences so women
can remain healthy through-
out their lives.
The first thing to keep in
mind, according to the Office
on Women’s Health, is calorie
intake. For a long time, the rec-
ommended daily allowance
was thought to be 2,000 calo-
ries for adults.
Nutritionists have dialed
that back for women, because
they generally have less muscle
mass, more body fat, are physi-
cally smaller than men, and
need fewer calories in a day.
Women also tend to burn
fewer calories at rest and
during exercise than men do.
Although the average woman
needs between 1,600 and 2,400
calories daily, how many calo-
ries an individual woman
needs depends on her age,
height, weight and level of
physical activity.
A woman working in manu-
al labor or even working as a
teacher, where she’s up and
down all day, needs more calo-
ries than a woman who works
at a desk. Talk with a doctor or
nutritionist about your needs.
© ADOBE STOCK
The second factor is what
nutrients women need.
Calcium, iron and folic acid are
particularly important for
women. Outside of pregnancy,
there is not consensus on
whether multivitamins have
significant benefits, but during
pregnancy, many doctors rec-
ommend prenatal vitamins or
a folic acid supplement.
Women’s nutritional needs
also change throughout their
lives, especially during preg-
nancy and breastfeeding and
after menopause. Teenagers
need more calcium, iron and
vitamin D, and teens and
young adults often need more
calories than more mature
women, as their bodies are still
growing and their metabolism
is high. Women who are
breastfeeding, in addition to
healthy foods, should drink
more water than normal. Post-
menopausal women, who are
at greater risk of chronic dis-
eases and osteoporosis, may
need more calcium and vita-
min D and often need to eat
fewer calories overall.
Finally, think about what to
eat. Fiber is an important part
of every diet but is especially
critical for women, most of
whom do not eat enough. Add
whole grains, beans, berries,
leafy greens and squash to
increase your intake. Foods
with omega-3 fatty acids like
fish also are beneficial; they
can reduce of the risk of heart
disease and premature birth
and contribute to healthy
growth and development in
unborn babies and breastfed
infants.