Nutrition

How do women's nutritional health needs differ across life stages?

A woman's body undergoes transformations throughout her life. From adolescence to menopause and beyond, nutritional needs differ to support these changes. While caloric needs generally decrease with age, nutritional requirements as you age increases.

Gytree Team

23 May 2024 23:37 IST

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Nutrition for Radiant Skin: 10 Foods to Include in Your Diet — Photo taken from Canva Stock Images

A woman's body undergoes incredible transformations throughout her life. From adolescence to menopause and beyond, nutritional needs differ to support these changes. While caloric needs generally decrease with age, nutritional requirements as you age increases. Understanding these changes is crucial to optimize health and well-being at every stage.

Nutritional Needs across life stages

1. Teenage years building a strong foundation

Adolescence is a unique period with physical as well as emotional development for women. Due to rapid growth, they need more energy and hence, a diet rich in nutrients.

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Here's what's important:

• Calcium and Vitamin D: These are critical for building strong bones which crucial forbone mass development. Include dairy products, leafy greens, and consider fortified options.

• Protein: Proteins are essential for muscle mass and tissue repair. Include poultry, fish, eggs, dairy products like milk, yogurt, and cheese & pulses which are the good sources of protein

• Iron: Iron deficiency is common in teenage girls due to menstruation. Focus on iron-rich foods like lean meats, lentils, beans, and dark leafy greens.

• Whole Grains: Opt for whole grains over refined grains for higher energy and fibre intake.

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Nutrition for PCOD: 10 Tips for Empowering Your Health — Photo taken from Canva Stock Images

2. Young adults – Reproductive age

During this time, women often juggle work, relationships, and potentially starting a family. Here's how to fuel your body:

• Folate or Vitamin B9: Folate is important in red blood cell formation and for healthy cell growth and function. Aim for leafy greens, fortified cereals, and legumes.

• Calcium and Vitamin D: Continue prioritizing these nutrients for bone health and overall well-being.

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• Healthy Fats: Include healthy fats from sources like avocados, nuts, and olive oil to provide energy and hormone balance.

3. Pregnancy and lactation – Nourishing mother and baby

Pregnancy is a time of extraordinary nutritional demands. Here's how to support your body:

• Increased Calorie Intake: Consume additional calories to support fetal growth, aiming for a healthy weight gain as recommended by your doctor.

• Prenatal Vitamins: Prenatal vitamins provide essential nutrients like folic acid, iron, and choline, crucial for fetal development.

• Lean Protein: Protein is needed for building baby's tissues. Incorporate lean meats, fish, eggs, and legumes in your diet.

• Hydration: Staying well-hydrated by drinking plenty of water throughout the day is important to maintain placenta and amniotic fluid.

Pregnancy — Photo taken from Canva Stock Images

4. Perimenopause and Menopause: Balancing Hormonal Shifts

Perimenopause and menopause bring hormonal fluctuations impacting metabolism and nutrient needs. Here's what to focus on:

• Calcium and Vitamin D: These remain crucial for bone health as estrogen levels decline.

• Plant-Based Options: Include more fruits, vegetables, and whole grains in your diet, promoting gut health and reducing inflammation.

• Healthy Fats: Continue the consumption of healthy fats to support hormone balance and brain health.

5. Beyond Menopause: Maintaining Health and Longevity

Post-menopause, focus on maintaining a healthy weight and preventing chronic diseases. Prioritize:

• Calcium and Vitamin D: These are crucial for maintaining bone health which along with weight-bearing exercises are key to prevent osteoporosis.

• Protein: Maintain adequate protein intake to preserve muscle mass and strength.

• Fiber-Rich Foods: These can help with digestion and manage weight.

Consult our Gytree experts for any queries or concerns regarding your diet. Women's bodies go through a lot! Unlike men, they experience hormonal shifts throughout life, from puberty to pregnancy and menopause. These changes mean women need to adjust their diet and nutrition at different stages to stay healthy. Hence, follow these vital nutritional requirement tips and stay healthy!

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