Nutrition for Women

Basic nutrition for women

Good nutrition starts with the basics. A well-rounded diet, consisting of lean protein, complex carbohydrates from whole grains, fruits, and vegetables, with an emphasis on using the right kinds of fats, is a great way to stay healthy and prevent disease.

The difference between good and bad fats

Dietary fats are necessary for good health. Vitamins A, D, E, and K are fat-soluble therefore, without fat in your system you wouldn't be able to absorb these important vitamins. Also, food would taste exceedingly bland, and your skin and hair would become dry and brittle.

There are three basic types of fat: monounsaturated fat (MUFA), polyunsaturated fat (PUFA) and saturated fat (SATFA), which include hydrogenated and trans fat. MUFA and PUFA are good for you; SATFA is unhealthy. How do you tell a good fat from a bad one? The degree of saturation is the tell-tale sign. A saturated fat (like lard), is solid at room temperature; an unsaturated fat (like olive oil) is liquid at room temperature. However, even good fats can turn bad.  Exposure to air, light, and heat changes the composition, rendering them unhealthy.

Just like a car needs oil to run smoothly, your body needs essential fatty acids (EFAs) to hum at peak efficiency. The two EFAs your body can't make on its own, linolenic acid (omega-3) and linoleic acid (omega-6) are the ones being promoted in flax oil, evening primrose oil, borage oil, and similar EFA products you'll find in the supplement section of your natural foods store.

Calcium, vitamin D, and nutrition for women

Calcium is important for women of all ages. It has been shown to help alleviate PMS symptoms, support a healthy pregnancy, and prevent osteoporosis and bone loss after menopause.

Calcium is absorbed slowly; your body cannot take in more than 500 mg at once. Also, calcium from naturally occurring sources is absorbed better than calcium supplements.

Women under the age of 40 need 1,000 mg of calcium daily. After age 40, you need between 1200-1500 mg a day. To boost your calcium intake:

• Start your day with a calcium-fortified whole grain cereal and low-fat milk.
• Choose high calcium snacks such as yogurt, calcium-fortified orange juice, canned sardines with bones, and almonds.
• Pick hard cheese over soft. An ounce of cheddar packs 200 mg, versus a meager 60 mg in a half-cup of cottage cheese.
• Understand food labels. If a label says a serving supplies 25% of daily calcium, simply add a 0 to the percentage to decipher how many mg are in that serving. In this case there are 250mg which is 50% of 500mg, the maximum amount the body can absorb at one time.

Many health conditions can affect calcium levels. Be sure to talk with your doctor about your calcium requirements and whether you need a bone density evaluation.

Calcium can’t work alone – for your body to utilize and absorb the calcium you need Vitamin D and magnesium as well. You can get Vitamin D from direct exposure to sunlight, and also from foods like fortified milk, egg yolks, saltwater fish, liver and supplements. According to the National Osteoporosis Foundation, adults under age 50 need 400-800 IU of vitamin D3 daily (the best form of vitamin D for bone health), and adults over 50 need 800-1,000 IU of vitamin D3 daily. Magnesium is usually found in green vegetables, nuts and legumes, and you should aim for about 320/mg per day.

Healthy diets for women on the run

Many of us have complicated and busy lifestyles, but that doesn’t mean our nutritional needs have to suffer. For a fast-paced lifestyle, here are ten easy “superfoods” women can incorporate into their snacks and meals.

Top ten fast and fabulous foods for female nutrition

1. O.J. with added calcium. Calcium-fortified orange juice helps ward off PMS, high blood pressure and osteoporosis. Down a glass a day to help you rise and shine!
2. High fiber cereal. When you're food shopping, select a cereal with at least 7 grams of fiber per serving. Fiber is a cancer fighter, and it helps cancel out calories.
3. "Youth" berries. Blueberries are antioxidant stars; they can slow down your aging clock. Toss them on your cereal for a power-packed breakfast.  Dining out? Order your dessert first, and make it fresh berries. Most restaurants have them in season. While you’re eating your delicious appetizer of raspberries, strawberries, or blackberries you're also ingesting fiber, antioxidants, and ellagic acid, a compound being studied to fight colon cancer.
4. Apples and nuts. Take fruit and nuts with you to work—great protein and anti-oxidant protection that also gives you sustained energy release.
5. Water. Most of us are dehydrated and don't even know it. Fatigue, poor concentration and headaches are signs of mild dehydration. Keep bottled water in your office and filtered or bottled water at home; aim for eight glasses a day. Fizzy water is fine, too, and sure beats coffee or cola!
6. Whole grains. Choose whole wheat bread, whole wheat pasta, whole grain cereals. You'll boost fiber, reduce empty calories, and feel fuller from the nutrients.
7. Dipped carrots. Yes, some fat is good for you (see above for a discussion on good and bad fats). Eat your carrot sticks with a cube of cheese or dip, which will aid in absorption of those cancer-fighting carotenoids.
8. Lean protein. The more active you are, the more protein you will need. Fresh fish, hormone-free chicken (try removing the skin to reduce the fat content), eggs, and lean meats like turkey or pork tenderloin are all good sources. Soy products can also provide protein, although some people are sensitive to soy and cannot digest it properly. The more variety you can incorporate into your diet, the better – so try and find different sources of lean protein every day.
9. Beans. Beans may not be the most glamorous food, but they are nutritional powerhouses. With 5 grams of fiber in a half cup of beans, they can help fight colon cancer and also fill you up so you don’t overdo it on calories. Try tossing some beans into your salad at lunch, or enjoying a cup of veggie chili.
10. Cocoa. Love chocolate? Cocoa, which has much of the fat removed, has more antioxidant power than tea. The flavonoids in cocoa can keep blood platelets from clotting, which may prevent heart attacks. Plus, the milk in hot cocoa loves your bones! If you're lactose or caffeine sensitive, or don't like cocoa, be sure to take your calcium supplement instead. (See below for more on bone health and calcium.)

Nutrition for teenage women

Adolescence is a time when nutrition is often neglected. Busy schedules, coupled with the pressure many teens feel to stay thin, can lead to poor eating habits. The encouraging news is that by learning a few basic things about nutrition, you can increase your energy, maintain a healthy weight, and protect your body against future diseases.

Did you know that you grow faster in adolescence than in any other time in your life? You’ll need about 2,200 calories per day to keep up with your growing body. These calories should come from a variety of foods, including whole grains, “healthy” fats, and plenty of fruits, vegetables, and lean protein. Stay away from empty calories (junk food, candy bars, and fast food) and focus on foods that are chock full of the vitamins and minerals you need. The following chart explains the special dietary needs of teenage women, and offers suggestions on how to incorporate these foods into your life.

The Building Blocks of Teenage Nutrition for Women: Calcium, Iron, Folic Acid, and Zinc
What you need	Why you need it	Where to get it
Calcium (1300 mg/day)	Your body will absorb more calcium from the foods you eat in adolescence than any other time, and store it to build healthy bones. Insufficient intake of calcium in the teen years can lead to weak bones and osteoporosis later in life. Calcium also helps nerves and muscles to work properly.	Dairy (each 8-oz glass of milk contain 300 mg of calcium), fortified orange juice/soymilk, tofu, beans, spinach. Drink hot cocoa with milk or have a yogurt or a cheese sandwich for a snack.
Iron (about 15 mg/day)	Iron helps the blood carry oxygen throughout the body to give you energy, for school and sports. One study found that even a minor iron deficiency can affect your performance in math! Menstruating women and vegetarians often have low levels of iron, and should be extra vigilant in making sure they get enough.	Your body absorbs iron from animal sources (red meat, poultry, fish, eggs) better than vegetable sources (legumes, fortified cereals, almonds, spinach). If you are vegetarian, you may want to consider a supplement.
Folic acid (400 mg/day)	Folic acid helps the body produce DNA and also helps with the growth spurt you may currently be experiencing.  It is especially important in the childbearing years. During pregnancy a pre-natal vitamin containing folic acid is prescribed to help avoid birth defects such as spina bifida.	Fortified foods: cereals, breads, and pasta with added folic acid. It also occurs naturally in the form of folate in sunflower seeds, black-eyed peas, black beans, spinach and orange juice.
Zinc (8-9 mg/day)	Zinc helps your skin and immune system. Between skin breakouts and flu outbreaks, you probably could use some help in both those areas!	Steak, hamburger, dairy, fortified cereals, whole grains, and soy products (soy milk, tofu) are the best sources of zinc.

Special nutritional support for PMS and menstruation

If you suffer from PMS or difficult periods, your diet could play an important role in alleviating your symptoms. Bloating, cramping, and fatigue experienced the week or so before your period are often due to fluctuating hormones. These hormones also cause a drop in the level of chemicals in the brain that regulate mood such as serotonin, dopamine and endorphins, a natural pain killer, which causes moodiness and depression. Luckily, research has found that certain foods and supplements can help many women decrease the severity of their monthly symptoms.

What to eat to reduce your PMS

Eating 6 small meals a day, rather than 3 larger ones, can help reduce your bloating and keep your energy up. Sticking to a healthy diet of 50% carbohydrate, 20% protein, and 30% carbs helps boost serotonin, so increasing your healthy, complex carbohydrates during this time can calm you down considerably. Including some healthy fats in your diet can also help boost mood and increase brain function. If you have abnormally heavy bleeding, consider upping your intake of iron, preferably from an animal source (supplements can be substituted if you are vegetarian; ask your doctor for advice). While iron won’t help you reduce the bleeding, it can protect you from anemia which is common in these cases.

What NOT to eat if you suffer from PMS

Avoid refined sugar and salt – sodium causes water retention, which is the last thing you need when you’re feeling bloated, and refined sugar exacerbates mood swings and fatigue. Caffeine and alcohol also are known to worsen symptoms.

Saturated fat found in meat is thought to raise estrogen levels in the blood, which can make PMS worse. You may want to try sticking to vegetable proteins like soy and nuts, to see if it makes a difference in your symptoms.

Vitamins and supplements for premenstrual syndrome

Vitamins and supplements that can help alleviate PMS symptoms
Vitamin E (600 IU/day)	Decreases breast tenderness and lumps.
Magnesium (300-500 mg/day when symptoms are present)	Relieves sugar cravings and breast tenderness.
Evening primrose oil (1500 mg/day)	Helps with PMS-related depression and mood swings.
Linolenic acid (found in Safflower oil)	Regulates prostaglandins (hormone-like substances), which cause bloating and breast tenderness.
Omega-3 fatty acids (1 teaspoon of flaxseed oil or essential fatty acid supplement)	Helps manage cramping and symptoms of depression.
Vitamin D and Calcium	A 2005 study in the Archives of Internal Medicine claims that increasing calcium and vitamin D intake may reduce PMS. In the study, women who consumed twice the recommended amount of Vitamin D had a 40% less chance of PMS, and those that had a greater amount of calcium had a 30% decrease in PMS.

Healthy diets for pregnant and breastfeeding women

Nutrition for pregnancy

Optimum nutrition is a vital component of prenatal care. Pregnancy doesn't mean throwing dietary caution to the wind. According to medical professionals, you only need about 300 extra calories per day to maintain a healthy pregnancy and provide sufficient nutrition for your growing baby. However, gaining some weight is natural during pregnancy, and a healthy amount of “baby weight” can be easily taken off after the birth, especially if you are nursing.

The smart dietary decisions you make at this time are also the healthiest for you and your baby. In addition to following Helpguide's Healthy Eating: Tips for a Healthy Diet, you'll want to:

• Make sure you are consuming enough healthy fat and protein. Fat and protein are very important in the development of the brain and nervous system of a fetus. Foods that are high in healthy fat are also a great way to satiate hunger. See Healthy Fats to learn more.
• Abstain from alcohol. No amount is safe for the baby.
• Cut down on caffeine, which has been linked to a higher risk of miscarriage, and which interferes with iron absorption. Have no more than 1 cup a day of caffeinated drinks. Substitute decaf coffee or decaffeinated tea, instead.
• Restrict sugar and salt.
• Follow the pre-natal supplement program outlined by your doctor.
• Eat smaller, more frequent meals rather than a few large ones. This will also help prevent (or diminish) morning sickness and heartburn.
• Drink plenty of fluids (especially pure water) and eat fiber to prevent constipation.
• Be aware of certain foods that are potentially harmful to pregnant women. These can include soft cheese, sushi, certain fish that contain high levels of mercury, deli meats, and even raw sprouts. See the Related Links section below for links to websites that list these dangerous foods in detail.

Dietary needs for breastfeeding

The good news: you can increase your caloric consumption to 2000-2200 calories per day, which accounts for the amount consumed by your breastfeeding baby. Be sure to emphasize:

If your baby develops an allergic reaction, you may need to adjust what you're eating. Common food allergens include cow's milk, eggs, wheat, fish, and citrus. For a cow's milk allergy, meet your calcium needs through other high calcium foods, such as kale, broccoli, or sardines.

Just as with the pregnancy guidelines above, refrain from drinking alcohol or smoking, and reduce your caffeine intake, until you have weaned your baby.

Healthy diets for women over 40

For up to a decade prior to menopause, your reproductive system prepares to retire, and your body produces less estrogen. This time frame, known as perimenopause, can bring on a host of gradual symptoms, including drier skin, wrinkles, fatigue, sleep disturbances, moodiness—and weight gain, even if you're eating the same foods as always. As you age, your body does not need as many calories. To maintain the same weight, you will have to adjust what you eat.

On the other hand, thinner women would do well to put on a little extra weight at menopause, because estrogen is produced in the body’s fat cells, and can continue to be produced after menopause. Also, weight can protect an older woman from dehydration or calorie loss during illness.

Focus on eating especially well as you enter your menopausal years. Some key changes to make now:

• Reduce “bad” dietary fat. No more than 30% of total calories. In addition to helping you maintain a healthy weight, less dietary fat lowers your risk of heart disease. Keep the good fats, however. Evening primrose oil, an essential fatty acid, has anti-inflammatory properties, and may be useful in alleviating hot flashes. See Healthy Fats to learn the distinction between good and bad fats.
• Increase phytoestrogens. These plant-based compounds enhance cardiovascular health by lowering blood cholesterol. Soy-based phytoestrogens are found in tofu, soy nuts, soy milk, and soybeans. Other forms of phytoestrogens are found in whole-grain cereals, nuts, berries, peas, beans, sunflower seeds, red clover, and bean sprouts.
• Boost calcium intake. Calcium supports bone health, and helps prevent osteoporosis.
• Consume less red meat and soft drinks. These leach calcium from your bones and add unnecessary fat and empty calories to your diet.
• Use vitamins and minerals to enhance food absorption. For example, Vitamin D helps you absorb calcium and form strong bones. Zinc helps maintain pliancy in genitals, while magnesium helps prevent mood swings and insomnia. Magnesium also boosts blood calcium levels.
• Maintain a balanced diet. As you grow older, you may find that your appetite decreases and your stomach cannot hold as much as before. Try eating smaller amounts several times a day to assure that you get sufficient nutrition. If necessary, add a liquid supplement between meals. On the other side, you may find yourself gaining excess weight as your metabolism slows down. If you’ve gained more than 10 pounds since menopause, you may want to focus on weight control.  

Related links for healthy eating for women

Healthy eating basics for women

A healthy diet – Government site extolling the benefits of healthy eating, as well as tips and tools for improving your diet. (WomensHealth.gov)

Healthy Eating for Women – How to eat for women's special concerns, including iron deficiency, breast health, pregnancy, bone density and weight reduction. (Nutritionwerks.com)

Nutrition - women's extra needs (AU) – Dietary guidelines for women throughout the menstrual life cycle, including suggestions for iron deficiency (anemia), pregnancy and PMS. (Better Health Channel)

Nutrition for pregnant women

Your healthy diet during pregnancy – Offers breakdowns of food groups with suggestions for food choices. (March of Dimes)

Food-borne risks in pregnancy – Details the different foods considered to be potentially dangerous during pregnancy, and explains why these foods may pose a threat. (March of Dimes)

Nutrition During Pregnancy: Dispelling the Myths – The truth behind common pregnancy nutrition myths.

Nutrition for breastfeeding women

Maternal nutrition and breastfeeding – Suggestions for how to improve your dietary health while breastfeeding. (University of Virginia Health System)

Breastfeeding: Food Allergies and Irritants – Offers help for breastfeeding women who suspect that their diet may be creating adverse or allergic reactions in their babies.(Babyfit.com – commercial site)

Healthy diets for menopause and perimenopause

Women Should Adjust Nutrition After Menopause – Why it's more crucial than ever to eat well in the second half of life, and the special role of calcium, Vitamins D and B12. (Medical College of Wisconsin)

Making it through menopause – Article describing how diet and exercise can help make menopause easier. (MSNBC.com)

Your diet during menopause – Describes specific foods to battle symptoms, as well as overall nutrition suggestions. (Epigee Women’s Health)

Nutrition for teenage women

Healthy eating for teens – Directed to both male and female teenagers, this site offers dietary guidelines for the adolescent years. (Nutrition.com)

Healthy eating: A guide for teens – Summary of the special dietary needs of teenagers. This website also includes articles on Calcium and Teens, Iron and Teens, and more. (Center for Young Womens Health/Children’s Hospital Boston)

Special nutritional needs for PMS and menstruation

The PMS Prevention Diet – Daily menu plans to help alleviate symptoms. (IVillage.com – commercial site).

An Optimum Diet to Manage PMS – Explains the various nutritional aspects of a diet that relieves premenstrual symptoms. (WomenFitness.net)

Stopping PMS – An article describing a study that claims vitamin D and calcium are major components in the fight against PMS. (US News & World Report)

Healthy diets for women on the go

Power meals for busy women – Article that breaks down the latest trends in eating healthy on the go. (Prevention Magazine)

Quick healthy meals for busy families – Tips for whipping up healthy, delicious meals that are quick and easy to prepare. (WebMD)

Suzanne Barston, Jeanne Segal Phd., and Deborah Cutter, Psy.D., contributed to this article. Last modified on: 3/3/08.