| Recommendation | Rationale | Notes |
| Eat calcium-rich foods. | Proper calcium intake helps keep bones strong and reduces osteoporosis risk. | Try salmon, sardines, broccoli and tofu for nondairy calcium sources. |
| Avoid caffeine. | Caffeine leaches calcium from bones and reduces retinal blood flow, which can compromise eye health. | If you absolutely must have caffeine, limit yourself to less than 200 mg/day—about 1.25 cups of coffee. Beware of hidden caffeine in chocolate. |
| Get plenty of fiber.
2535 g/day | Fiber reduces blood pressure, helps clean the digestive system and maintains regularity. | Fiber-rich foods include whole grains, legumes, fruits and vegetables. |
| Integrate soy into your diet.
2550 g of soy protein/day | Soy lowers cholesterol and, for women, helps minimize perimenopausal symptoms. | Try soy milk, tofu, tempeh, soy cheese or edamame. |
| Eat dark green leafy vegetables. | These vegetables contain the carotenoids lutein and zeaxanthin, which help prevent age-related macular degeneration. | Best food sources include chard, kale and spinach. |
| Drink water.
810 8-oz glasses/day | Water helps flush out waste, aids in proper digestion and keeps skin looking healthy. | Add a slice of fresh lemon or lime to water or make decaffeinated herbal tea for variety. |
| Sources: Encyclopedia of Natural Medicine (Prima Publishing, 1998); Mayo Foundation for Medical Education and Research, www.mayoclinic.com. |
