There is no doubt that as we move through specific phases of our lives, our nutritional needs change.
Especially for women.
Nutrition plays an essential part regarding a woman’s health and wellness throughout her life. But it takes on an even more important role during pregnancy, lactation, and menopause. The requirements for nutrients, protein, carbohydrates and fat throughout life are relatively similar; however they change significantly due to the physiological changes taking place within her body during these times.
For example, when a woman is pregnant, she needs about twice the amount of iron as she did before, because her body is using iron to make extra blood for the baby. And not enough iron can lead to anemia, a common cause of fatigue during pregnancy. (Pregnant? check out some iron rich meals below)
From adolescence through adulthood, maintaining a healthy base by eating well-balanced meals, an abundance of vegetables, good quality protein sources, enough healthy fats, fibre and drinking plenty of water is important for all women. However situations such as osteoporosis, endometriosis, PMS adrenal fatigue, and elevated stress levels also need more specific nutritional attention. (If you are experiencing hormone imbalance, read my tips below.)
And of course, women experience a metabolic slowdown of about 10–15 percent at midlife compared to earlier in life. This makes storing fat a lot easier. And during menopause certain foods such as caffeine and alcohol can trigger or worsen hot flashes and night sweats.
Eating high quality, nutrient-rich foods is the best way to create health and increase energy at any phase of a woman’s life.
Additionally, moving your body regularly helps maintain a healthy weight, boost your energy and help with stress management… But we’ll save those details for another week 😉
If you’d like some nutritional coaching for any of these phases, click here.
Recipes High In Iron
- Oatmeal topped with prunes or dries fig, pistachios and coconut oil.
- Sauteed Kale with Apple & Onion
- Moroccan Stew
Hormone Helping Tips + Recipes
Research shows that starting your day with a big breakfast can decrease hormonal imbalance symptoms. Eat a good breakfast within 90 minutes of waking up for the day.
Try these recipes
Avoid sugar since too much may lead to insulin resistance- which can lead to weight gain and can make hormonal imbalance symptoms worse. Excess body fat causes the body to produce even more insulin. What should you do when you have a sugar craving? Make your own healthy and low sugar treats.