Marketing will have us believe that certain foods are for men, while others are for women. Truthfully, the majority of nutrition recommendations don’t really differ between men and women, it is mainly based on age, size and activity level. As it relates to women’s nutrition, there are a few nutrients that we do need more of, and there’s also a few tips on calories I wish they taught us from grade school.
It almost feels like women are targeted for nutrition information only for pregnancy and for any and every diet. Nutrition needs for pregnancy are certainly important, but why does it seem like we’re always looking for weight loss. Well, it’s because the game is rigged. While we do tend to be smaller than men, we also tend to have more fat, while men have more muscle. Muscle burns more calories at rest, so, in essence, we have to work harder to maintain and/or lose weight… rigged.
What Our Bodies Need
When we are young ladies, a general healthy diet is encouraged and increased calories are encouraged to help with development. Calories should also be increased during maternity and breastfeeding times. Those are pretty much the only times for increased caloric needs. Metabolism rates can begin to decrease anywhere between the ages of 25-35. So, in essence, you should be decreasing your calorie intake around this time, especially if your activity levels have decreased.
Hormonal changes can change our weight gain to be more centered instead of around the hips and thighs. Another key factor when discussing women’s nutrition is family history. I also like to remind my patients that genetics can play a major role in our weight and shape, so, look at your mother and grandmother- maternal and paternal.
There are a few nutrients that are encouraged for women. Calcium, iron,
Vitamin C and Folic acid. When we are young teens, there is an emphasis on calcium and Vitamin D for bone health. We know that the earlier we give attention given to bone health, the more it increases bone density and decreases osteoporosis risk. Calcium is generally encouraged throughout the years. Once menopause is reached, discuss with your doctor if the extra calcium is still needed.
Due to menstruation, we have an increased iron need with an RDA of 18mg per day. Vitamin C is encouraged since it helps with iron absorption. Finally, folic acid is encouraged, especially during our reproductive years due to its effect on decreasing birth defects. The recommendation is 400mcg for non-pregnant women, increasing to 600mcg for pregnancy and dropping slightly to 500mcg for breast-feeding. Most multivitamins marketed to women do make sure they have folic acid, but you can also find this nutrient naturally and supplemented in foods.
The Take-Away
So, how can we summarize this? Watch your calories. When it comes to women’s nutrition, we tend to need less calories because we are smaller and have more fat and less muscle than our male partners. As we get older, these calorie needs continue to decrease due to metabolism decreases, hormonal changes, muscle loss and increase in body fat. We don’t learn this, so we slowly gain weight as we get older, becoming the prime target of the diet industry.
Nutrient-wise, Iron and Vitamin C are important, especially during our menstruating years. Folic acid should not be ignored, especially if you are planning to get pregnant. Calcium and Vitamin D needs are important from our teenage years, and the requirements tend to increase with age. Once menopause is reached, discuss with your doctor if added calcium and Vitamin D are still needed. Also, calcium does NOT have to come from dairy sources.
Menopause causes a decrease conditions such as heart disease and diabetes. A low-calorie diet promoting low sodium, increased healthy fats and whole foods is recommended. A lot of seniors tend to decrease cooking and increase outside meals. We should aim to make healthy choices while on a budget. Also, please, exercise. It doesn’t matter what you choose to do, but please move. Also, resistance exercises, start those early, ideally before 30, but if you’re reading this and over 30, start now. It helps with weight maintenance and bone health. Good luck!
For more information, visit www.nutrition.gov/topics/nutrition-life-stage/adults/women
Michelle Maxwell is a Registered Dietitian and Certified Diabetes Care and Education Specialist. She received her B.S. in Dietetics and M.S. in Nutrition and Food Science from The Florida State University.