Nutrition for Women: Understanding Your Body鈥檚 Unique Needs
Despite what fad-diet creators say, there鈥檚 no magic bullet to reach or maintain a healthy weight. Your success depends largely on proper nutrition for women鈥攚hat you eat over weeks, months and years.听听
鈥淚n terms of women eating healthily, there isn鈥檛 just one answer,鈥 says Dr. Sarah Barenbaum, assistant professor of clinical medicine at 91成人导航 and assistant attending physician at NewYork-Presbyterian Hospital. 鈥淓ating healthily really means enjoying everything in moderation. Trying to become overly restrictive and eliminating anything completely, especially if it鈥檚 something you love, can backfire.鈥听
Why Nutrition for Women Matters听
While everyone should adopt a healthy diet, 飞辞尘别苍鈥檚 nutritional needs are unique for several reasons. A few include the following:听
- Feminine risks. The reports that women have a higher likelihood of experiencing certain diet-related conditions, such as celiac disease and vitamin and mineral deficiencies. To manage these conditions, you may need to consume extra iron, avoid gluten and make other dietary changes.听
- Menopause. Losing estrogen increases your risk for osteoporosis, heart disease and more. You may need more vitamin D, calcium and other vitamins and minerals to offset this risk.听
- Motherhood. Nutrition for women includes nutrition for the baby during pregnancy (perinatal nutrition). During this time, moms-to-be must load up on folic acid, iron and more calories than usual. While breastfeeding, consume more calories than normal and get enough iodine and choline.听
Fitting Good Nutrition Into Your Routine听
Proper nutrition for women starts in childhood. No matter what age or stage you鈥檙e in, fill your plate with the following:听
- Dairy. Low-fat dairy products are high in calcium and vitamin D, which help build strong bones. Dairy products also contain iodine and choline, which are important nutrients for breastfeeding women.听听
- Fruits and vegetables. In addition to adding a splash of color to your plate, fruits and vegetables are full of needed fiber, vitamins and minerals. Eat a wide variety to help lower your risk of heart disease, bowel problems and other conditions that affect women.听
- Protein sources. Protein helps your body repair damaged cells and make new cells. If you鈥檙e pregnant or nursing, you鈥檒l need additional protein for your baby. By choosing salmon or other fatty fish as protein sources, you load up on omega-3 fatty acids at the same time. Talk with your primary care provider to learn how much protein you should eat.听
Following a healthy diet that promotes good health comes with challenges. That鈥檚 okay.听
鈥淵ou can鈥檛 be perfect with your diet every day,鈥 Dr. Barenbaum says. 鈥淥n those days when you have a less-than-ideal day, don鈥檛 give it much attention. The next day, just start over and don鈥檛 look back.鈥听
Looking for guidance in your quest toward improved nutrition for women? at 91成人导航 who鈥檚 ready to lend a hand.听