Nutrition for Women: Understanding Your Body’s Unique Needs
Despite what fad-diet creators say, there’s no magic bullet to reach or maintain a healthy weight. Your success depends largely on proper nutrition for women—what you eat over weeks, months and years.
“In terms of women eating healthily, there isn’t just one answer,” says Dr. Sarah Barenbaum, assistant professor of clinical medicine at Weill Cornell Medicine and assistant attending physician at NewYork-Presbyterian Hospital. “Eating healthily really means enjoying everything in moderation. Trying to become overly restrictive and eliminating anything completely, especially if it’s something you love, can backfire.”
Why Nutrition for Women Matters
While everyone should adopt a healthy diet, women’s nutritional needs are unique for several reasons. A few include the following:
- Feminine risks. The Office on Women’s Health 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.
- 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.
- 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.
Fitting Good Nutrition Into Your Routine
Proper nutrition for women starts in childhood. No matter what age or stage you’re in, fill your plate with the following:
- 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.
- 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.
- Protein sources. Protein helps your body repair damaged cells and make new cells. If you’re pregnant or nursing, you’ll 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.
Following a healthy diet that promotes good health comes with challenges. That’s okay.
“You can’t be perfect with your diet every day,” Dr. Barenbaum says. “On those days when you have a less-than-ideal day, don’t give it much attention. The next day, just start over and don’t look back.”
Looking for guidance in your quest toward improved nutrition for women? Find a doctor at Weill Cornell Medicine who’s ready to lend a hand.