Nourishing Women’s Health

A guide to women’s nutrition needs from early to older adulthood

Nutrition is a cornerstone of overall health and well-being for women at every stage of life. From early to older adulthood, dietary choices significantly impact a woman's physical and mental health. In this blog, we will explore the changing nutritional needs of women at different stages of life and provide practical tips to maintain optimal health.

General Nutrition for Throughout the Years - Throughout adulthood women should prioritize a balanced diet rich in fruit, vegetables, whole grains, lean protein and dairy or dairy alternatives and ensure adequate hydration.

Reproductive years  - The reproductive years, spanning form adolescence to menopause, are a crucial phase in a woman’s life. Proper nutrition during this period not only supports overall health but plays a significant role in fertility, pregnancy and long-term well-being.

 Iron-Rich Foods

Iron is a mineral essential for transporting oxygen around the body and a healthy immune system.  Iron is particularly important for menstruating women, because blood loss can lower iron levels. Low iron levels can lead to anemia. Symptoms of anemia include tiredness, dizziness, brittle nails, headache, breathlessness and pale skin. Good iron-rich sources include beef, lamb, chicken and fish. You can also find it in plant foods, such as beans, green leafy vegetables, wholegrains, nuts and nut pastes and iron-fortified cereals. To increase iron absorption, eat iron rich foods with foods high in vitamin C like citrus fruits or vegetables; capsicum, tomato, broccoli. Snacks high in iron include dried apricots and cashew nuts.

 Calcium and Vitamin D

Calcium supports bone health, while Vitamin D aids calcium absorption. Adequate calcium during early adulthood is essential to reduce women’s risk of osteoporosis later in life as peak bone mass is achieved during your 20s. Good sources of calcium, include dairy products; milk, yogurt and cheese, calcium-fortified dairy alternatives, tofu, sardines, tinned salmon (with bones), nuts, seeds and green leafy vegetables. Vitamin D is mainly produced when you expose your skin to sunlight. You can also get small amounts of it through food, such as egg yolks, salmon and fortified margarine.

 Folate (Vitamin B9)

Folate (or folic acid) is an essential B Vitamin which plays an important role in decreasing the risk of birth defects such as spina bifida and anencephaly in unborn babies. Foods that naturally contain folate, include oranges, leafy green vegetables, beans and peas, asparagus, eggs and brussels sprouts. There are also many foods that are fortified with folic acid, such as breakfast cereals, some rice and breads. Eating a variety of foods is recommended to help meet nutrient needs, but a dietary supplement with folic acid also may be necessary. This is especially true for women who are pregnant or breast-feeding, since their daily need for folate is higher, consult your health provider or an accredited practising dietitian.

Preconception, Pregnancy and Postpartum - Preconception, pregnancy and postpartum periods require unique nutritional needs, consultation with an accredited practicing dietitian is advised.

 Menopause  - Menopause is a natural phase in a woman’s life, marking the end of her reproductive years. It typically occurs in the late 40s to early 50s and is characterized by various physical and hormonal changes. Proper nutrition during menopause is crucial for managing symptoms, promoting overall health and reducing the risk of chronic disease. Menopause leads to a decline in the hormone estrogen, which can effect bone health and increase the risk of heart disease.

 Bone Health

As estrogen decreases, bone density can diminish, leading to osteoporosis. Adequate calcium and vitamin D intake is crucial. Dairy products, leafy greens, fortified foods, and supplements if necessary, can help maintain strong bones.

 Heart Health

Menopause can increase the risk of heart disease. Prioritize a heart-healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like those found in avocados and nuts. Limit saturated fats and sodium intake to support cardiovascular health.

Older Adulthood - Maintaining good health and vitality through proper nutrition is vital in older adulthood.

 Protein Intake

Protein becomes increasingly important as you age to prevent muscle loss and support overall health. Include sources like lean meats, poultry, fish, eggs, beans, and tofu in your meals and snacks.

 Fiber-Rich Foods

Fiber aids in digestion and reduces the risk of constipation. Incorporate whole grains, legumes, fruits, and vegetables into your daily diet.

 Calcium and Vitamin D

Bone health remains a priority. Consume foods rich in calcium (e.g., dairy, fortified non-dairy alternatives) and ensure adequate vitamin D intake for calcium absorption.

 Hydration

Dehydration is more common among older adults. Drink plenty of water, herbal teas, and incorporate hydrating foods like fruits and soups into your diet.

Women's nutritional needs evolve throughout adulthood. By understanding these changing requirements and making informed dietary choices, women can ensure they receive the nutrients necessary to thrive at every stage of life. Consultation with healthcare providers and accredited practicing dietitians is advisable for individualized advice and guidance.  Remember, a balanced and nutritious diet is the cornerstone of a healthy life for women of all ages.