"Find the best eating plan for your healthy lifestyle"

Healthy eating plans should be an important part of every woman’s lifestyle choices.

Here are some great tips to help you create a healthy diet, including foods that are must-haves.

We all want to be healthy, happy and live well as we age. Some people seem to be better able to accomplish this than others.

Here are some foods that should be on your must-have list, to increase your opportunity for good health as you mature:

• Tuna: It is one of the best sources of protein, and protein is good for maintaining muscle mass, particularly as we get older.


• Cold Water Fish:Salmon, mackerel, trout, halibut, or white tuna can help keep your joints strong. Each serving contains more than 1,000 milligrams of DHA and EPA omega-3 fatty acids.


• Nuts: Walnuts, peanuts and hazelnuts are rich in vitamin E. It’s an antioxidant that bolsters your immune system. They also contain B vitamins and amino acids. Keep a handful of nuts per day as part of your healthy eating plans.


• Milk: Two 8 oz. glasses of low fat (vitamin D fortified) milk provide 581 milligrams of calcium and 5 micrograms of vitamin D. Both of these nutrients help maintain strong bones. An added bonus food that will also help in the strong skeleton department is broccoli, so be sure to eat your greens!


• Kale, collard greens, spinach, and turnip greens:Yes, more greens! They all contain lutein and zeaxanthin, two antioxidants that act like chemical sunglasses--they help protect your eyes from the UV rays that can lead to cataracts and macular degeneration. Include a little bit of olive oil with your greens to help your body better absorb the antioxidants.


• Sweet Potatoes: Two of these tasty taters per week gives you plenty of beta-carotene, and that can help lower your risk of skin cancer. Other sources of this nutrient include carrots and cantaloupe.


• Beef: It's the perfect muscle food because it's packed with protein and creatine--both build muscle, which basically acts like bubble wrap around tendons and joints.
• Ground Flaxseed: This easy to eat mixture contains alpha-linolenic acid, which is said to improve the operation of the cerebral cortex. What can that do for you? It processes sensory information, including pleasure signals, so it can help you feel good about yourself and less prone to depression. Sprinkle flaxseed on cereal, salad and vegetables as part of your healthy eating plans. Added bonus: it is a great source of fiber, too.


• Beans and Legumes: These nifty little foods are rich in antioxidants and help your body deal with the free radicals, skin-damaging molecules caused by sun exposure and pollution. It can help preserve your skin from wrinkles and sun-related damage. (No, it doesn’t mean you can live in the sun, eat some beans, and not fear any damage or health problems!)


• Cheese: This low sugar, high protein snack will help keep you feeling satisfied and less likely to binge. A slice of swiss, provolone or cheddar cheese once a day provides up to 11 grams of protein per serving and almost no sugar. Other good choices are a handful of almonds, low fat plain Greek yogurt or a stick of beef jerky.