{"id":2908,"date":"2020-06-11T17:54:19","date_gmt":"2020-06-11T17:54:19","guid":{"rendered":"https:\/\/fitmotherproject.com\/?p=2908"},"modified":"2020-09-04T02:40:55","modified_gmt":"2020-09-04T02:40:55","slug":"superfoods-for-women","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/superfoods-for-women\/","title":{"rendered":"Superfoods for Women: The Definitive List"},"content":{"rendered":"<p>If you're wondering which superfoods for women you and your family should eat, the answer might be simpler than you thought!<\/p>\n<p><strong>Add superfoods for women to daily menus to optimize your overall health, reduce disease risks, and look and feel your best!<\/strong><\/p>\n<p>Consume the following top 10 superfoods to drastically improve energy levels, reduce your risk of chronic diseases, and aid in healthy weight management.<\/p>\n<p>Add these superfoods for women to daily meal plans to look and feel healthy, and improve your quality of life!<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/d_Iy37pG5YA?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">1. Broccoli<\/h2>\n<p>Broccoli and other cruciferous vegetables are superfoods rich in fiber, vitamins, minerals, and phytochemicals, which can reduce your risk of developing certain types of cancer.<\/p>\n<p>Broccoli is low in calories, containing just <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170379\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">30 calories<\/a> in each 1-cup cooked portion, which is why eating broccoli regularly can aid in healthy weight management or weight loss and reduce chronic diseases and their risk factors.<\/p>\n<p>Aim to fill about <strong>half of each plate<\/strong> of food with broccoli or other non-starchy vegetables, such as tomatoes, cucumbers, celery, asparagus, zucchini, mushrooms, bell peppers, or leafy greens.<\/p>\n<p>Serve broccoli with chicken, salmon, or steak stir fry, or cook it with olive oil and your favorite seasonings.<\/p>\n<p>Add broccoli powder to protein smoothies or include broccoli in pasta dishes, casseroles, cold salads, or soups!<\/p>\n<h2 style=\"color:#f83371\">2. Whole Grains<\/h2>\n<p>Whole grains, including quinoa, brown rice, wild rice, bulgur, whole-grain cereals, whole-grain breads, whole-grain pasta, and oatmeal, are excellent sources of essential nutrients.<\/p>\n<p>Examples insoluble and soluble fibers, minerals, B vitamins, and phytonutrients.<\/p>\n<p><strong>Whole grains contain many more disease-fighting nutrients than refined grains like white bread and white rice.<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6627338\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that whole grains help lower cholesterol and protect you against diabetes, heart disease, and obesity.<\/p>\n<p>A higher whole-grain intake is associated with lower body mass indexes (BMIs).<\/p>\n<p>The fiber in whole grains helps fill you up, making it easier to eat fewer calories for weight loss or healthy weight maintenance.<\/p>\n<p>Fill about <strong>one-fourth of each plate<\/strong> of food with whole grains or other starchy vegetables, such as sweet potatoes, corn, peas, or legumes.<\/p>\n<p>To include whole grains in daily meal plans, eat oatmeal (topped with bananas and walnuts) for breakfast or in protein-rich smoothies.<\/p>\n<p>Eat wild rice or quinoa with vegetables and healthy protein foods like salmon, chicken, shrimp, or organic steak.<\/p>\n<p>Consider adding brown rice to your favorite stir fry recipe.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/mOjc9DAUQ9Y?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">3. Salmon<\/h2>\n<p>Salmon is rich in protein, vitamins, and heart-healthy omega-3 fatty acids, which is why this superfood for women makes the top 10 list.<\/p>\n<p>A 3-ounce portion of salmon contains just over 100 calories and about <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/782616\/nutrients\" target=\"_blank\" rel=\"noopener noreferrer\">17 grams of protein<\/a>.<\/p>\n<p><strong>It's rich in B vitamins, potassium, selenium, and vitamin D.<\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3262608\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that DHA and EPA present in salmon are crucial for proper fetal development during pregnancy and may help reduce peripheral artery disease, inflammation, and other heart problems.<\/p>\n<p>Omega-3s also enhance cognitive function and can aid in healthy weight management.<\/p>\n<p>Aim to fill about <strong>one-fourth of your plate<\/strong> with salmon or other protein-rich foods.<\/p>\n<p>To add salmon to daily meal plans, grill or bake it and eat salmon with non-starchy vegetables and whole grains or other starches.<\/p>\n<p>Top salads with salmon, grill salmon with veggies on kabobs, or add salmon to soups, whole-grain pasta dishes, or veggie stir fry.<\/p>\n<h2 style=\"color:#f83371\">4. Leafy Greens<\/h2>\n<p>Spinach, kale, arugula, collard greens, Romain lettuce, and other leafy greens are very low in calories.<\/p>\n<p><strong>These superfoods for women contain under 10 calories in each 1-cup portion.<\/strong><\/p>\n<p>Despite this, leafy greens are still packed with fiber, vitamins, and minerals.<\/p>\n<p>Many are good sources of calcium, magnesium, iron, potassium, folate, vitamin K, phosphorous, and vitamin A.<\/p>\n<p>These micronutrients fight against inflammation, reducing your risk of cancer and other chronic diseases.<\/p>\n<p>Eating low-calorie foods also aids in healthy weight management.<\/p>\n<p>If weight loss is your goal, eat leafy greens and other non-starchy vegetables before other foods on your plate to help fill you up without the extra calories.<\/p>\n<p>Fill <strong>one-half of your plate<\/strong> with leafy greens or other nutritious, non-starchy vegetables.<\/p>\n<p>Try adding greens or greens powder to your favorite protein shake or smoothie recipe.<\/p>\n<p>Eat greens in a salad or add leafy greens to omelets, soups, and vegetable or turkey burgers to boost your veggie intake and energy levels!<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/VRGST2U-hdc?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">5. Avocados<\/h2>\n<p>Avocados are loaded with heart-healthy fats that reduce your risk of heart disease when you eat them in place of saturated or trans fats.<\/p>\n<p>Nutritious fats can also lower your risk of diabetes, obesity, and other diseases if you choose them in place of added sugar, white bread, and other refined grains.<\/p>\n<p><strong>Getting enough fat in your diet boosts satiety, helps you maintain a healthy weight, and ensures your hair, skin, and nails stay healthy.<\/strong><\/p>\n<p>In addition to being rich in healthy fats, avocados are loaded with fiber, B vitamins, potassium, vitamin K, vitamin E, and even vitamin C.<\/p>\n<p>Aim to eat avocados or other foods rich in nutritious fats, such as olive oil, olives, nuts, and seeds, at each meal or snack to optimize satiety.<\/p>\n<p>Add avocado slices to any healthy meal.<\/p>\n<p>Top salads, soups, omelets, chicken or fish tacos, and veggie or turkey burgers with avocados.<\/p>\n<p>Consider eating avocado slices between meals to keep you satisfied for hours without the urge to overeat.<\/p>\n<h2 style=\"color:#f83371\">6. Greek Yogurt and Plain Kefir<\/h2>\n<p>Greek yogurt and plain kefir are often lower in carbohydrates and higher in protein than regular yogurt.<\/p>\n<p><strong>These superfoods for women are packed with protein, calcium, iodine, vitamin B-12, and probiotics, which offer a wide array of health benefits for you and your entire family. <\/strong><\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5031164\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that probiotics are linked with the following health perks:<\/p>\n<ul>\n<li>Bowel disease reduction<\/li>\n<li>A stronger immune system<\/li>\n<li>Reduced lactose intolerance symptoms<\/li>\n<li>Better intestinal microbial balance<\/li>\n<li>Reduced cholesterol<\/li>\n<li>Lower blood pressure<\/li>\n<li>Postmenopausal disorder symptom relief<\/li>\n<li>Reduced diarrhea<\/li>\n<li>Improvements in oral and skin diseases<\/li>\n<li>Reductions in depression and anxiety<\/li>\n<\/ul>\n<p>A <a href=\"https:\/\/www.chobani.com\/products\/plain\/cup\/non-fat-plain\/\" target=\"_blank\" rel=\"noopener noreferrer\">5-ounce container<\/a> of plain Greek yogurt contains about 80 calories, 14 grams of protein, and about 15% of your daily value for calcium.<\/p>\n<p><a href=\"https:\/\/lifewaykefir.com\/products\/organic-plain-lowfat-kefir\/\" target=\"_blank\" rel=\"noopener noreferrer\">One cup<\/a> of plain, low-fat kefir provides about 110 calories, 11 grams of protein, and 30% of your calcium daily value.<\/p>\n<p>Greek yogurt, plain kefir, and other calcium-rich foods are beneficial for bone health in women, reducing your risk of osteoporosis and broken bones.<\/p>\n<p>Because these foods are rich in protein, Greek yogurt and kefir help fill you up without the extra calories, optimizing healthy weight management.<\/p>\n<p>The USDA <a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-3\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dietary Guidelines for Americans 2020<\/a> recommend women consume <strong>2-3 cups<\/strong> of dairy foods or calcium-rich, plant-based alternatives daily (depending on their calorie needs) to achieve optimal health.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/VbVfzew6JPE?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">7. Nuts and Seeds<\/h2>\n<p>Nuts and seeds make the perfect superfoods for women because they're rich in fiber, protein, and heart-healthy fats, as well as numerous vitamins and minerals.<\/p>\n<p>Nuts and seeds are loaded with magnesium, vitamin E, phosphorous, manganese, copper, and selenium.<\/p>\n<p>Nutritious nuts and seeds to consider adding to daily meal plans include:<\/p>\n<ul>\n<li>Almonds<\/li>\n<li>Pistachios<\/li>\n<li>Walnuts<\/li>\n<li>Peanuts<\/li>\n<li>Sunflower seeds<\/li>\n<li>Pumpkin seeds<\/li>\n<li>Chia seeds<\/li>\n<li>Pine nuts<\/li>\n<li>Cashews<\/li>\n<li>Brazil nuts<\/li>\n<\/ul>\n<p>Snack on nuts or seeds between meals or add them to oatmeal, whole-grain cereal, protein waffles or pancakes, salads, cottage cheese, or Greek yogurt.<\/p>\n<p>Blend nuts, seeds, or nut butter with protein powder, almond milk, berries, and ice to create your own nutrient-dense protein smoothie.<\/p>\n<p>Top celery, bananas, apple slices, or pears with peanut butter, almond butter, cashew butter, or any other favorite nut butter to boost satiety and ensure you get plenty of healthy fats, fiber, and other essential nutrients in your diet!<\/p>\n<h2 style=\"color:#f83371\">8. Olive Oil<\/h2>\n<p>Olive oil is an important superfood for women you can add to just about any favorite recipe!<\/p>\n<p><strong>It's a heart-healthy fat that contains powerful antioxidants. <\/strong><\/p>\n<p>Olive oil helps boost satiety and reduce your risk of numerous chronic diseases when used in place of butter and other animal fats.<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30487558\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show that some of the many health benefits associated with olive oil consumption include:<\/p>\n<ul>\n<li>Lower risk of heart disease<\/li>\n<li>Reduced cholesterol<\/li>\n<li>Lower blood pressure<\/li>\n<li>Reduced inflammation<\/li>\n<li>Less oxidative stress<\/li>\n<\/ul>\n<p>Researchers found that adding olive oil to daily meal plans may reduce your risk of type 2 diabetes, metabolic syndrome, and obesity.<\/p>\n<p>One reason for olive oil's heart-healthy benefits is due to its antioxidant properties and ability to keep you full for longer time periods.<\/p>\n<p>Olive oil and other heart-healthy fats make the perfect addition to ketogenic diets and help keep your nails, hair, and skin healthy.<\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23670794\/\" target=\"_blank\" rel=\"noopener noreferrer\">Studies<\/a> show olive oil appears to improve cognitive function, which may help prevent or delay Alzheimer's disease and other types of dementia.<\/p>\n<p>Use olive oil while cooking your favorite dinner dishes, or top salads with olive oil-based dressings!<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/k0eZh8e-CLQ?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">9. Berries and Cherries<\/h2>\n<p>Blueberries, raspberries, cranberries, strawberries, blackberries, and cherries are loaded with fiber, antioxidants, vitamins, minerals, and natural sugars to give you a quick boost of energy without the extra calories.<\/p>\n<p>Berries and cherries contain about 50-100 calories in each 1-cup portion.<\/p>\n<p><strong>These superfoods for women are rich in vitamin C, potassium, folate, other essential micronutrients, and antioxidants.<\/strong><\/p>\n<p>Berries and cherries help keep your immune system strong.<\/p>\n<p>They aid in healthy weight management and can reduce your risk of obesity, high blood pressure, high cholesterol, heart disease, and cancer.<\/p>\n<p>The USDA Dietary Guidelines for Americans 2020 recommend women consume <a href=\"https:\/\/health.gov\/our-work\/food-nutrition\/2015-2020-dietary-guidelines\/guidelines\/appendix-3\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-2 cups<\/a> of fruit daily, depending on their total daily calorie needs.<\/p>\n<p>Add berries or cherries to whole-grain cereals, oatmeal, salads, Greek yogurt, low-fat cottage cheese, or eat these fruits between meals as an energy-boosting snack.<\/p>\n<p>Blend berries with almond milk, protein powder, and ice to create a nutrient-dense meal replacement smoothie or post-workout nourishment.<\/p>\n<h2 style=\"color:#f83371\">10. Legumes<\/h2>\n<p>Legumes are loaded with protein fiber, vitamins, and minerals including iron, zinc, magnesium, phosphorous, potassium, folate, other B vitamins, and vitamin K.<\/p>\n<p>Examples of legumes to add to nutritious meal plans for you and your family include:<\/p>\n<ul>\n<li>Green peas<\/li>\n<li>Chickpeas<\/li>\n<li>Lentils<\/li>\n<li>Black beans<\/li>\n<li>Pinto beans<\/li>\n<li>Navy beans<\/li>\n<li>Lima beans<\/li>\n<li>Other dried peas or beans<\/li>\n<\/ul>\n<p>Fill <strong>one-fourth of each plate<\/strong> with legumes or other fiber-rich starches, such as sweet potatoes, corn, or whole grains.<\/p>\n<p>Add legumes to daily menus by using them in salads, soups, casseroles, chicken taco salads, homemade veggie burgers, ground turkey chili, or omelets.<\/p>\n<p>Cook legumes in olive oil topped with your favorite seasonings.<\/p>\n<p>Consider a <a href=\"https:\/\/fitmotherproject.com\/healthy-snack-recipes\/2\/\" target=\"_blank\" rel=\"noopener noreferrer\">roasted chickpea recipe <\/a>or snack on fresh veggies dipped in chickpea-based hummus!<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/7BMcEMpkRKo?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">How to Plan Menus With Superfoods for Women<\/h2>\n<p>After getting familiar with the list of top 10 superfoods for women above, plan nutritious menus that can improve your family's overall health.<\/p>\n<p>Use the &#8220;perfect plate&#8221; rule when creating meal plans by trying the following:<\/p>\n<ul>\n<li>Fill your plate <strong>half full<\/strong> of non-starchy vegetables like broccoli, tomatoes, cumbers, bell peppers, and leafy greens<\/li>\n<li>Fill <strong>one-fourth<\/strong> of your plate with salmon, shrimp, chicken, eggs, tofu, or other nutritious protein foods<\/li>\n<li>Fill <strong>one-fourth<\/strong> of your plate with whole grains, legumes, sweet potatoes, corn, or other starchy veggies<\/li>\n<li>Consume <strong>2-3 cups<\/strong> of Greek yogurt, plain kefir, protein-fortified milk, low-fat cottage cheese, or calcium-rich plant-based alternatives daily<\/li>\n<li>Eat <strong>1-2 cups<\/strong> of fruit every day<\/li>\n<li>Add heart-healthy fats (avocados, olive oil, nuts, or seeds) to each meal<\/li>\n<\/ul>\n<p>Use the perfect plate method as a guideline to add several superfoods for women to daily meal plans.<\/p>\n<p>Carefully plan grocery shopping trips to ensure superfoods are readily available in your home.<\/p>\n<p>Offer superfoods as snacks for the kids!<\/p>\n<p>Write down what you eat, track exercise, and record your body weight daily to stay on track with meeting health and fitness goals.<\/p>\n<p>Don't forget to drink at least <a href=\"https:\/\/www.mayoclinic.org\/want-to-stay-hydrated-drink-before-youre-thirsty\/art-20390077\" target=\"_blank\" rel=\"noopener noreferrer\">12 cups<\/a> of water every day to keep energy levels high, reduce your risk of dehydration, and avoid overeating at mealtime.<\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/R-zS4kUPqck?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><\/span><\/p>\n<h2 style=\"color:#f83371\">Next Steps<\/h2>\n<p>In addition to eating the top 10 superfoods for women, consider joining <a href=\"https:\/\/fitmotherproject.com\/fm30x-letter-video\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a> healthy eating and exercise programs specifically designed with women's needs in mind.<\/p>\n<p><strong>Doing so can help you achieve the body weight and figure of your dreams!<\/strong><\/p>\n<p>Upon becoming a Fit Mother Project Member, you receive individualized meal and menu plans, fat-burning workout programs for women, fit mom social media support, health coaching from medical experts, weight loss recipes, and much more!<\/p>\n<p>To learn more about eating superfoods for women and achieving optimal health and wellness, sign up for the free <a href=\"https:\/\/fitmotherproject.com\/get-free-fmjs\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mom 3-Day Weight Loss Jumpstart<\/a> to get started on the journey toward better health today!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth5\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=250&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/052cc35c68977b06470bb1c87c9d5923e921887ed2680c67669e32760bea7b5d?s=500&#038;d=mm&#038;r=g 2x' class='avatar avatar-250 photo' height='250' width='250' \/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Erin Coleman<\/div>\n        <div class=\"author-job\"><span style=\"display:block\">B.S.&nbsp;Nutritional&nbsp;Science, R.D., L.D. <\/span><span style=\"display:block;\">Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/span><\/div>\n          <div class=\"author-title\"><\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Erin Coleman is a registered and licensed dietitian with over 15 years of freelance writing experience.<\/p>\n<p>She graduated with her Bachelor of Science degree in nutritional science from the University of Wisconsin-Madison, and completed her dietetic internship at Viterbo University in La Crosse, Wisconsin.<\/p>\n<p>Prior to beginning her career in medical content writing, Erin worked as Health Educator for the University of Wisconsin-Madison Department of Internal Medicine.<\/p>\n<p>Her published work appears on hundreds of health and fitness websites, and she\u2019s currently working on publishing her first book! Erin is a wife, and a Mom to two beautiful children.<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on superfoods for women.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/diet\/'><span>Diet<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/lifestyle\/'><span>lifestyle<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/recipes\/'><span>recipes<\/span><\/a><\/div><p>Adding superfoods for women to everyday meal plans can help you look and feel better, reduce disease risks, and increase your life expectancy!<\/p>\n","protected":false},"author":5,"featured_media":2940,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,20,3259],"tags":[3643,3710,3251],"class_list":["post-2908","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-nutrition","category-womens-health","tag-diet","tag-lifestyle","tag-recipes"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - 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