Women Health and Nutrition

A balanced diet is a basis of health. Women, like men, should enjoy a variety of healthful foods from all of the foods groups that includes whole grains, fruits, vegetables, healthy fats, low-fat or fat-free dairy and lean protein. However women also have different nutrient needs, and, during every stage of a woman's life, these needs change.

Eating Right

Nutrient rich foods provide energy for women's busy lives and help to ease the risk of disease. A healthy eating plan regularly includes:

·     At least three particle equivalents of whole grains such as whole-grain bread, whole-wheat cereal flakes, whole-wheat pasta, brown rice or oats.

·         Three portions of low fat or fat free dairy products containing milk, yogurt or cheese.

·         5-5.5 particle equivalents of protein such as lean meat, poultry, seafood, eggs, beans or pea nuts and seeds.

Iron-rich Foods

Iron is one of the keys to good health and energy levels in women before menopause. Foods that provide iron comprise chicken, turkey, red meat, pork, fish, kale, spinach, beans, lentils and some fortified ready-to-eat cereals. Plant-based sources of iron are more easily absorbed by the body when eaten with vitamin C-rich foods. So eat invigorated cereal with strawberries on top, spinach salad with mandarin orange slices or add tomatoes to lentil soup.

Folate (and Folic Acid) During the Reproductive Years

When women reach motherhood age, they need to eat enough folate (or folic acid) to help reduce the risk of birth deficiencies. The necessity for women who are not pregnant is 400 micrograms (mcg) per day. Including sufficient amounts of foods that naturally contain folate, such as citrus fruits, beans, leafy greens, and peas will benefit in growth of this B vitamin in our body. There also are many foods that are invigorated with folic acid, such as breakfast cereals, some rice and breads.  Eating a variety of foods is suggested to help meet nutrient needs, but a dietary supplement with folic acid also may be necessary. This is mainly true for women who are pregnant or breast-feeding, since their daily need for folate is higher, 600 mcg and 500 mcg per day, respectively. Be sure to check with our physician or a registered dietitian nutritionist before taking any supplements.

Daily Calcium and Vitamin D Requirements

For strong bones and teeth, women need to eat a variety of calcium-rich foods every day. Calcium retains bones strong and aids to reduce the risk for osteoporosis. Some calcium-rich foods include low-fat or fat-free milk, sardines, yogurt and cheese, tofu (if made with calcium sulfate) and calcium-fortified foods including juices and cereals. Sufficient amounts of vitamin D also are essential, and the need for both calcium and vitamin D rises as women get older. Good sources of vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages, yogurts and juices.

Foods and Beverages to Limit

To maintain weight in check at any age, women should evade excess calories from added sugars, saturated fat and alcohol.

·         Limit sweetened beverages, comprising regular soft drinks, pastries, candy, cookies, and other desserts.

·         Limit alcohol intake to one drink per day, if one can choose to drink and are of legal age. One drink is equal to 12 ounces of beer, 5 ounces of wine or 1.5 ounces of liquor.

Balancing Calories with Activity

Since women typically have fewer muscles, more body fat and are smaller than men, they want fewer calories to maintain a healthy body weight and activity level. Physical activity is a chief part of a woman's health. Systematic activity benefits with weight control, muscle strength and stress management.