Women's health and nutrition are about more than just knowing which foods to avoid during pregnancy or which nutrients promote fertility. Of course, these are extremely important, but a woman's diet is essential every day to ensure she is healthy and energized.
Nutrition is a fascinating and complex topic. Not only because women have specific nutritional needs throughout their lives, but also because women think much more about food and nutrition-related issues than men.
On average, women need fewer calories than men (due to muscle mass and height), but certain vitamins and minerals are especially important at certain stages of life.
So let's take a look at the nutrients that support women so they can be the best version of themselves at every stage of life.
Let's start with some basics of a healthy diet.
Tips for healthy eating
Most women know (at least vaguely) what a healthy diet looks like, but combining that knowledge with the focus on blood sugar can be overwhelming or even confusing.
To keep it simple, a balanced meal can be structured as follows:
- Half the plate is full of colorful, non-starchy vegetables #eattherainbow
- A quarter of the plate consists of lean protein such as meat, fish, dairy products or vegetable proteins
- A quarter of the plate consists of whole grain products or starchy vegetables such as potatoes, pasta or bread
- A teaspoonful of healthy fats, such as vegetable oils, nuts, nut butters, or seeds, …
Macronutrients
Carbohydrates:
Women are often advised to avoid carbohydrates, especially sugar, to relieve PMS symptoms. While more research is needed to make specific recommendations, we always recommend favoring whole grains and limiting foods high in sugar. This, in particular, helps avoid the roller coaster ride of blood sugar levels, prevent cravings, and improve mood and energy levels.
Protein
Choosing more plant-based and fewer animal-based protein sources has been shown to improve women's health. It's not necessary to completely avoid meat, but eating beans and legumes, nuts and seeds, and reducing red and processed meat have positive health effects.
We also encourage you to experiment with beans and legumes, as they have a high starch content. Some women notice surprising effects on their blood sugar.
Fats
Many women fear fats because they contain so many calories. However, high-quality fats are essential for bodily functions. To promote women's health, we recommend focusing on monounsaturated fats, as omega-3 fatty acids support ovulation and egg quality. These fatty acids are found in SMASH fish. SMASH stands for sardines, mackerel, anchovies, salmon, and herring.
In addition to fish, omega-3 fatty acids are also found in chia seeds, flax seeds and walnuts.
Other components of a woman's diet
caffeine
Many women enjoy a regular cup of coffee. That's perfectly fine. What many don't realize, however, is that caffeine not only affects sleep, mood, and bowel function, but also has a specific effect on blood vessels. This can make cramps and periods more painful. Therefore, if women suffer from painful cramps in the days before and during their period, they should limit caffeine or avoid it altogether if possible.
Due to the hormonal changes associated with menstruation, pregnancy, and menopause, women are at greater risk of anemia, weakened bones, and osteoporosis. Therefore, a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate) is necessary.
iron
It's no secret that women lose this mineral during menstruation, putting them at risk of anemia. Furthermore, iron needs are particularly high during pregnancy to supply the baby with sufficient blood.
If women eat meat, they should choose lean red meat and seafood such as clams, sardines, and oysters. Unfortunately, poultry is relatively low in iron, so it may be advisable to replace one serving of poultry per week with one of these options.
Plant-based iron (also called "nonheme iron") is not as easily absorbed by the body as the iron found in animal foods ("heme iron"). However, it is found in a variety of beans, dark leafy greens, and fortified whole grains.
Our tip for absorbing plant-based iron: Combine it with foods rich in vitamin C (e.g., squeezing lemon juice over your spinach salad). This can increase absorption.
magnesium
Magnesium increases the absorption of calcium from the blood into the bones. Without magnesium, the body cannot utilize calcium.
Magnesium supplementation has been shown to reduce PMS symptoms, especially water retention. While taking supplements is an easy option, we recommend getting as much of your magnesium intake as possible from foods. Foods like pumpkin seeds, nuts, spinach, and whole grains are good sources of magnesium.
Calcium and vitamin D
Calcium contributes to bone strength and can reduce the risk of certain diseases such as osteoporosis. In addition to its effect on bone health, studies show that adequate calcium and vitamin D intake reduces the risk of developing PMS.
Folate and folic acid
The body needs folic acid for normal red blood cell function. Folic acid has also been shown to prevent birth defects caused by neural tube defects. Therefore, folic acid, the supplemental form of folate, is included in the prenatal vitamins recommended for women who are pregnant or trying to conceive.
Our conclusion
It's not uncommon to get into a rut and eat the same foods and recipes over and over again - it's easy to go on autopilot and follow our habits.
However, we encourage you to take a step back and start with a few simple dietary changes or try a new recipe. Small changes can go a long way toward a balanced diet and maintaining your long-term health.
Controlling your blood sugar levels can help you find the foods that work for you during each phase of your cycle so you can live your life to the fullest.
