Strong is the new healthy.
'A strong woman stands up for what is right, even if she must stand by herself. A strong woman doesn't pretend to be strong, she is strong. She honours herself and her body and strives to live a life of balance'. - Unknown

Characteristics of strong women we know:

• Balance and poise -  Audrey Hepburn 
• Quality and substance -  Michelle Obama 
• Original and Authentic -  Cathy Freeman 
• Inspirational -  Oprah Winfrey
• Humble - Mother Teresa 

Related food swaps:

• Balance and poise -  swap milk chocolate for dark chocolate 
• Quality and substance -  swap toasted granola for traditional oats
• Original and Authentic – swap fruit yoghurt for Greek yoghurt
• Inspirational – swap coffee for lemon-infused water, swap white rice for buckwheat

Women's health conditions considered in the choice of swaps:

• Bone health
• Digestive health
• Disease prevention
• Low iron
• Weight management / satiety 
• Consistent energy levels
• Food intolerances
• Mental health
• Healthy inside and out

Balance and poise -  Swap milk chocolate for dark chocolate (70-85% cocoa)

It takes Audrey Hepburn's poise to sit and savour a delectable piece of dark chocolate rather than scoffing down a sugarier block of milk chocolate.

The benefits are worth every mouthful. Dark chocolate is rich in flavonoid antioxidants which may help with keeping our blood vessels flexible, prevent our blood from becoming 'sticky' and reduce inflammation. It may even help to improve insulin sensitivity and lower blood pressure. The bitter taste helps us to moderate the amount we eat, which is a good thing, as we can't forget that it is still high in saturated fat and kilojoules.  

Quality and substance -  Swap toasted granola for traditional rolled oats

Oats are a fitting tribute to strong women like Michelle Obama, being a high-quality food of immeasurable substance.

Fibre-rich with a list of benefits as long as your arm, oats have been linked with cutting the risk of Type 2 Diabetes, heart disease, cholesterol and colorectal cancer. Oats are low in calories and contain minerals like manganese, phosphorous and magnesium for bone health; selenium for brain function, fertility and immunity, and zinc for growth and healing. They are also abundant in antioxidants like polyphenols, flavonoids, carotenoids and tocols (vitamin E) for good health and disease prevention. Serve them untoasted with fresh fruit and a sprinkling of seeds or nuts for a delicious and satisfying breakfast meal.

Original and Authentic – Swap fruit yoghurt for Greek yoghurt

Being true to yourself and authentic like Cathy Freeman can help you to be your 'best self'.

The same can be applied to food. Choosing original or authentic food can help you to feel good about your food decisions and help keep you strong on the inside. Swapping sugary fruit yoghurt for authentic Greek yoghurt can give you twice the amount of protein, less sugar and kilojoules, minerals like calcium and magnesium for strong bones, good bacteria for digestive health and low GI energy in your diet. If you prefer your yoghurt sweet, try adding some chopped fresh fruit or cinnamon to keep your added sugar intake low.
 
Inspirational – Swap coffee for lemon-infused water

Let's face it, most of us will need some significant inspiration to make this swap. 

Who better to inspire us than Oprah Winfrey? Oprah has shown us that we can do anything that we put our minds to. Swapping your coffee for lemon-infused water may make all the difference in encouraging good energy levels throughout the day versus adrenalin-induced peaks and troughs.

Coffee and tea also contain tannins which can bind to iron, slowing iron absorption from meals. Women can be prone to low iron stores, especially at different life stages such as their teens, during their menstruating years, pregnancy and lactation, so swapping your coffee for lemon-infused water (warm or cold) adds vitamin C to your meal, enhancing iron absorption. Lemon also contains flavonoid compounds which have been shown to have anti-cancer properties. 

Drink through a straw or rinse your mouth before you brush your teeth to reduce the impact on tooth enamel.

Humble - Swap white rice for buckwheat

Who better to embody 'humble' than the immortal, strong woman, Mother Teresa? 

Finding a food swap to reflect this characteristic wasn't easy, but buckwheat comes close. Buckwheat is a quiet achiever when it comes to alternative grains. Not seeking the lime light, and possibly not as well-known as its dicotyledon seed friend, quinoa, but deserving of recognition nonetheless for its rich nutrient profile.

Robust in form, Buckwheat seeds or groats are gluten-free, packed with 'complete' protein – containing all of the essential amino acids that your body needs. They are a rich source of soluble and insoluble dietary fibre for digestive health and cholesterol management and B-complex vitamins like riboflavin (B2) for energy production and niacin (B3) to lower cardiovascular disease risk. They also contain minerals like copper for red blood cell production and magnesium, which relaxes the blood vessels and the antioxidant rutin, which has anti-inflammatory properties. A nutty flavour makes it an exciting swap for plain white rice in casseroles, curries and salads.
 

Written by Nicole Dynan, Benestar Dietician