Women's health and nutrition is about more than just what foods to avoid during pregnancy or what nutrients promote fertility. Of course, this is extremely important, but a woman's diet is important every day so that she can be healthy and full of energy.
Nutrition is a fascinating and complex topic. Not only because women have special nutritional needs across the lifespan, 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 body size), 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 for a healthy diet.
Tips for a healthy diet
While most women know (at least vaguely) what a healthy diet looks like, combining that knowledge with a focus on blood sugar can be overwhelming or even confusing.
To keep it simple, a balanced meal can be structured as follows:
- Half of 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 advise favoring whole grain products and reducing foods high in sugar. This especially helps to avoid the roller coaster ride of blood sugar levels, prevent cravings and improve mood and energy levels.
Protein (Protein)
Choosing more plant-based and fewer animal-based sources of protein has been shown to improve women's health. It's not necessary to give up meat entirely, but eating beans and legumes, nuts and seeds, and reducing red and processed meats have positive health effects.
We also encourage you to experiment with beans and legumes because they are high in starch. Some women find surprising effects on their blood sugar.
Fat
Many women fear fats because they have so many calories. However, high-quality fats are important for bodily functions. To promote women's health, we recommend focusing on monounsaturated fats because omega-3 fatty acids support ovulation and egg quality. These fatty acids are found in S.M.A.S.H. fish. S.M.A.S.H. 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 regularly enjoy their cup of coffee. That's perfectly fine. However, what many don't know is that caffeine not only has an effect on sleep, mood and bowel activity, but also has a special effect on blood vessels. This can make cramps and periods more painful. So if women suffer from painful cramps in the days leading up to 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 higher risk for anemia, weakened bones and osteoporosis. Therefore, a higher intake of nutrients such as iron, calcium, magnesium, vitamin D and vitamin B9 (folate) is required.
Iron
It is no secret that women lose this mineral during menstruation, which puts them at risk of anemia. In addition, the need for iron is particularly high during pregnancy in order to supply the baby with sufficient blood.
When women do eat meat, they should consume lean red meat and seafood such as mussels, 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 iron (also called "non-heme iron") is not as readily absorbed by the body as the iron in animal foods ("heme iron"). However, it is found in a variety of beans, dark leafy vegetables and fortified whole grains.
Our tip for absorbing plant-based iron: Combine it with foods rich in vitamin C (e.g., drizzle lemon juice over your spinach salad). This can increase the 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. Although taking supplements is an easy option, we advise covering as much of your magnesium needs as possible through food. Foods such as pumpkin seeds, nuts, spinach and whole grains are good sources of magnesium.
Calcium and vitamin D
Calcium contributes to the strength of bones and can reduce the risk of certain diseases such as osteoporosis. In addition to its effect on bone health, research shows that adequate calcium and vitamin D intake reduces the risk of developing PMS.
Folate and folic acid
The body needs folic acid for red blood cells to function normally. 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 become pregnant.
Our conclusion
It's not uncommon to get into a rut and eat the same foods and recipes all the time - 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 keep you healthy in the long run.
Checking your blood sugar levels can help you find the foods that are good for you at each stage of the cycle, so you can live life to the fullest.
