Follow these nutritional guidelines for women to lower your risk of disease and cancer.
遵循下面的女性营养指南，降低疾病和癌症的风险LufiVH=,ZnKzdKtC。

You Will Need
你需要

Diet rich in carbohydrates, calcium, and iron
富含碳水化合物，钙和铁的饮食

Knowledge of calorie requirements
热量需求知识

Vitamin D
维他命D

Limit of fat consumption
限制脂肪消耗量

Protein
蛋白质

Doctor's referral for a multivitamin (optional)
医生的多种维生素建议

Steps
步骤

STEP 1 Obtain calorie intake
1.热量摄入

Obtain your recommended calorie intake by going to mypyramid.gov. Calorie amounts depend on age, sex, and activity level. A good rule of thumb is 13 calories per pound of body weight for a sedentary person of either sex, 16 calories per pound for a moderately active person, and 18 calories per pound for a vigorously active person.
登录mypyramid.gov了解建议的热量摄入量Z4.3DfuS#y2v|N|q@f2q。热量需求取决于年龄，性别和活动水平17yKGMb)56O。一个经验法则就是，无论男女，久坐的人每磅体重需要13卡路里的热量，中等强度活动的人每磅体重需要16卡路里，活动强度比较大的人每磅体重需要18卡路里5RLk2j4Akyw。

STEP 2 Add carbohydrates into diet
2.饮食中添加碳水化合物

Reduce the risk of diabetes, obesity, and heart disease by adding complex carbohydrates that are found in high-fiber and unrefined foods such as fruits, vegetables, whole-grain products, and legumes.
添加复杂的碳水化合物，降低糖尿病，肥胖和心脏病的风险vWRKY,VY5apKWAz~F5(。高纤维和未加工的食品，例如水果，蔬菜，全谷食品和豆类食品中含量丰富Vz%XS(e+nK@Tnzk3。

Women should get 25 grams of fiber a day before the age of 50 and 21 grams a day after age 50.
女性在50岁之前每天需要摄入25克纤维，50岁之后每天需要摄入21克纤维|~C773@GCI3HwM。

STEP 3 Acquire calcium
3.摄入钙质

Get 1,000 milligrams of calcium up to the age of 50 and 1,200 milligrams after age 50. Getting sufficient calcium is effective for reducing symptoms of premenstrual syndrome, reducing high blood pressure, high cholesterol, preventing stroke, and treating osteoporosis.
50岁之前每天摄入1,000毫克钙，50岁以后每天摄入1,200毫克&x|FmbyKVgj.。摄入足够的钙对于缓解经前综合症，降低高血压，高血糖，防止中风，治疗骨质疏松症效果显著D24z@FF(Iou2&xIj.。

STEP 4 Attain iron
4.补充铁质

Get 18 milligrams of iron if you are between 19 to 50 years of age, 8 milligrams for 51 and older, and 27 milligrams if you are pregnant. Dried beans, fortified cereals, pasta, beef, and poultry are foods high in iron.
如果你的年龄在19岁至50岁之间，每天摄入18毫克铁，51岁以上每天摄入8毫克铁，孕妇每天摄入27毫克7xYLT)1jLgDL*|N[wv。干扁豆，强化麦片，意大利面，牛肉和禽肉中都含有丰富的铁_k=gP;43Fm3nsA。

STEP 5 Get vitamin D
5.补充维他命D

Go outside to get 5 to 20 minutes of exposure to the sun a week, or eat foods such as fish, eggs, milk, and cod liver to get your daily recommended amount of vitamin D. Women need 200 international units under the age of 50 and 400 international units for ages 51 and older.
每周到室外晒太阳5至20分钟，或者食用鱼，鸡蛋，牛奶和鱼肝等食物，获得每日建议量的维他命D-a_-tEb*6,。50岁以下的女性需要200个国际单位的维他命D，51岁及更年长的女性每天需要400个国际单位的维他命DS)g5l0php-es;UP.,,。

STEP 6 Limit fats in diet
6.限制饮食中的脂肪含量

Maintain a diet with a fat consumption below 30 percent of your daily calories. Avoid foods high in saturated and trans fat such as margarine, palm oil, fried foods, and commercial baked goods. Incorporating monounsaturated fats such as salmon and olive oil into your diet is healthy for your heart.
保持脂肪含量低于每日热量30%的饮食1+J+*+x,!D|Lc^。避免含有饱和脂肪酸和反式脂肪酸的食物，例如人造黄油，棕榈油，油炸食品和烘烤食品g8[GogACJycfxae*b8。饮食中混合单不饱和脂肪，例如三文鱼和橄榄油，对心脏有益6-rC+9|)T9VBp@。

Ask you doctor about taking a multivitamin if you're worried about fitting the recommended daily amounts into your diet.
如果不确定饮食中如何添加建议量的多种维他命，向医生咨询^8JmK9UWo8*C=。

STEP 7 Include 60 grams of protein
7.摄入60克蛋白质

Include 60 grams of protein -- the amount in about 6 ounces of chicken -- into your daily diet. Too much protein can raise your risk of osteoporosis and calcium loss in your urine. Stay healthy by staying within these guidelines.
每天摄入60克蛋白质，大约6盎司鸡肉中的蛋白质含量Kt5EUHx#DnCL,-]!nW(&。过多的蛋白质会增加骨质疏松症的风险，还会导致钙质通过尿液损失y=Sbj~.WW.m64!~LfJ5C。遵循上面的指导方针，保持身体健康QB|Hjjk97i。

Iron functions primarily as a carrier of oxygen in the body, but it also aids in immune function, cognitive development, and temperature regulation.
铁在体内主要作为氧的载体，但是还可以辅助免疫系统，认知发展和体温调节2]SlSS;uRjAV2gm。
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