For the first decade or so of a woman’s life, there isn’t much --
nutritionally speaking -- that separates her needs from those of the
boy next door.
Once girls hit adolescence, however, the story begins to change. Not only do nutritional requirements change from what they were in childhood, but there are also differences between the needs of men and women of the same age. And some of those needs continue changing throughout your life.
Find out what nutrients you need to stay healthy and energized, and what foods provide the best sources.
“Women who have regular periods and especially heavy periods are more at risk of having low iron stores. If you start off a pregnancy with low iron stores, you are more at risk of dipping down into actual anemia, and your baby may not receive all of the iron she needs for her own stores,” says Melinda Johnson, RD, a spokeswoman for the Academy of Nutrition and Dietetics.
Folic acid -- or the naturally occurring form of this B vitamin, called folate -- is another must-have nutrient during your childbearing years. Low levels of folic acid when you're pregnant women put your baby at risk for neural tube defects, such as spina bifida. And since half of all pregnancies in the United States are unplanned, you should get the recommended amount even if you're not trying to get pregnant.
“I like to tell wannabe moms to eat and act as if they are already pregnant -- especially if they are actively trying to get pregnant,” Johnson says. “Wannabe moms need to make sure they are eating as healthy as possible to get their body ready to carry a baby.”
Even if you're taking birth control pills, it makes sense to add foods with folate to your diet. Some of the older oral contraceptives as well as other medications, such as large doses of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin), can make it hard for your body to absorb folic acid. So you may need more.
Also be aware that medications such as antacids that decrease stomach acid can reduce the absorption of iron.
How much iron you need: 18 milligrams per day for women 19-50 years old. For pregnant women, it increases to 27 milligrams per day.
Foods high in iron: Meats, seafood, nuts, lima beans, spinach, broccoli, and iron-fortified cereals
How much folic acid you need: 400 micrograms per day for women 14 and older; for pregnant women, 600 micrograms per day; for breastfeeding women, 500 micrograms per day
Foods high in folate: Beans, lentils, peas, nuts, fruits, vegetables, and breads and cereals fortified with folic acid
And not just any calories. Johnson points to studies linking a baby’s future food preferences to the mother’s diet during pregnancy. “Babies are continually swallowing amniotic fluid, which takes on the tastes of the mom's diet,” Johnson says. “If it's a junk food diet, it will taste quite different than a diet based on good, healthy foods. Anything you put into your body will go into the baby's body.” That's true for breast feeding mothers as well.
Amy Jamieson-Petonic, director of wellness coaching at the Cleveland Clinic, says, “Nutrition during the teen years can have a big impact on future health, including prevention of heart disease, cancer, diabetes, and osteoporosis.”
Teen girls need 1,300 milligrams of calcium a day, Jamieson-Petonic says. But as many as 80% of teen girls don’t get enough. Girls may fear that drinking milk will cause them to gain weight, and they replace milk with soft drinks. One solution is try sneaking calcium into your daughter's diet via smoothies made with nonfat milk, calcium-fortified soy milk, or tofu. Or top nonfat yogurt with berries and get more nutritional bang for your buck.
Teenage girls also need at least 15 milligrams of iron per day, Jamieson-Petonic says. Iron deficiency can lead to anemia, which causes fatigue, confusion, and weakness. What if your daughter is a vegetarian? To help keep iron levels up, Jamieson-Petonic suggests iron-fortified cereals, soy products such as tofu, soy nuts, soy milk, and even peanut butter. Bean-based dips -- including hummus -- can also provide iron and calcium.
Maybe the best thing you can do to get your daughter to eat healthfully is to make sure that you do. Model the behavior you want her to adopt. Keep cut vegetables on hand -- cucumbers, peppers, celery, carrots -- for easy, chip-free snacking. And make time for healthy family meals.
“It is important for menopausal women to get enough calcium,” says Ruth Frechman, MA, RD, a spokeswoman for the ADA. “If there isn't enough dietary calcium, the body will take calcium from the bones to use for nerves, muscles, and the heart. Estrogen helps deposit calcium in the bones. Menopausal women start losing their bone mass without estrogen.”
So what does that mean for menopausal women who are prescribed hormone replacement therapy to help reduce symptoms of menopause? “The estrogen in hormone replacement therapy will protect a woman's bones,” Frechman says. “However, it is still necessary to eat a high-fiber, low-fat diet, which includes enough calcium and vitamin D.”
Like calcium, vitamin D is important for retaining bone mass. It helps your body absorb calcium and helps with bone growth. Without it, bones can become brittle and thin, leading to osteoporosis.
Now that you're not menstruating, you don't need as much iron -- requirements drop from 18 milligrams a day to 8 milligrams when women turn 50.
Be sure to get enough fiber. Fiber helps reduce the risk of coronary heart disease, diabetes, diverticulosis, and irritable bowel syndrome. You should be able to get the recommended 21 grams per day by eating a healthy diet with plenty of fruits, vegetables, and whole grains. Don't rely on fiber supplements, says Frechman. “Fiber supplements are not intended to replace foods. They may be necessary, depending on the situation," she says. "Keep in mind, there may be more health benefits from eating whole foods.”
One common health problem for women over 50 is high blood pressure and high cholesterol. Frechman recommends the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on lowering sodium and eating fruits, vegetables, and low-fat dairy. “A dietary approach and losing weight can lower cholesterol 20% to 30%," Frechman says.
How much calcium you need: 1,200 milligrams per day for women 51 and older
Foods high in calcium: Milk, yogurt, cheese, tofu, fortified orange juice
How much vitamin D you need: 400 international units (IU) for women 51-70; 600 IU for women over 70
Foods high in vitamin D: Fish, milk, fortified cereals
Frechman suggests that older women eat smaller, less frequent meals that include a sampling from all the food groups and include favorite foods. Older people often don't get enough protein, which you need to maintain muscle mass and keep your immune system healthy. If you have trouble chewing meat, you may have an easier time with tofu or even nutritional supplements; if you don't, you can opt for lean meats, Frechman suggests.
Frechman calls vitamin D the “must have” vitamin if you're over 70 because of the benefits for retaining bone mass. Fortified foods or vitamin B12 supplements are a good idea for anyone over 50, she says, because 10% to 30% of older adults may not be able to efficiently absorb the B12 that's found naturally in food. A doctor can perform a blood test to determine whether B12 levels are low.
Once girls hit adolescence, however, the story begins to change. Not only do nutritional requirements change from what they were in childhood, but there are also differences between the needs of men and women of the same age. And some of those needs continue changing throughout your life.
Find out what nutrients you need to stay healthy and energized, and what foods provide the best sources.
Childbearing Years: Iron and Folic Acid
If you're feeling tired all the time, you may not be getting enough iron in your diet. You need more iron during your childbearing years because you lose blood each month when you have your periods. Iron needs also jump during pregnancy.“Women who have regular periods and especially heavy periods are more at risk of having low iron stores. If you start off a pregnancy with low iron stores, you are more at risk of dipping down into actual anemia, and your baby may not receive all of the iron she needs for her own stores,” says Melinda Johnson, RD, a spokeswoman for the Academy of Nutrition and Dietetics.
Folic acid -- or the naturally occurring form of this B vitamin, called folate -- is another must-have nutrient during your childbearing years. Low levels of folic acid when you're pregnant women put your baby at risk for neural tube defects, such as spina bifida. And since half of all pregnancies in the United States are unplanned, you should get the recommended amount even if you're not trying to get pregnant.
“I like to tell wannabe moms to eat and act as if they are already pregnant -- especially if they are actively trying to get pregnant,” Johnson says. “Wannabe moms need to make sure they are eating as healthy as possible to get their body ready to carry a baby.”
Even if you're taking birth control pills, it makes sense to add foods with folate to your diet. Some of the older oral contraceptives as well as other medications, such as large doses of nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin), can make it hard for your body to absorb folic acid. So you may need more.
Also be aware that medications such as antacids that decrease stomach acid can reduce the absorption of iron.
How much iron you need: 18 milligrams per day for women 19-50 years old. For pregnant women, it increases to 27 milligrams per day.
Foods high in iron: Meats, seafood, nuts, lima beans, spinach, broccoli, and iron-fortified cereals
How much folic acid you need: 400 micrograms per day for women 14 and older; for pregnant women, 600 micrograms per day; for breastfeeding women, 500 micrograms per day
Foods high in folate: Beans, lentils, peas, nuts, fruits, vegetables, and breads and cereals fortified with folic acid
Moms-to-Be: Calorie Requirements
Although pregnant women do need more carbohydrates and calories, Johnson has one major myth to bust. “It is an important message for women to hear that they are not actually ‘eating for two.’ The extra calorie needs don't even start until the second trimester, and even then they are quite modest," she says. "I find that most women are able to meet their caloric needs by listening to their own hunger cues.” You'll need about 350 extra calories in the second trimester, 400 more in the third, and more if you are carrying multiples.And not just any calories. Johnson points to studies linking a baby’s future food preferences to the mother’s diet during pregnancy. “Babies are continually swallowing amniotic fluid, which takes on the tastes of the mom's diet,” Johnson says. “If it's a junk food diet, it will taste quite different than a diet based on good, healthy foods. Anything you put into your body will go into the baby's body.” That's true for breast feeding mothers as well.
Your Daughter's Diet: Calcium and Iron
Anyone who's tried to get a teenager to eat a healthy diet knows it can be an uphill battle. Teens often seem to subsist on a diet of fast food and snacks -- foods that are high in fat, saturated fat, and calories and low in nutrients.Amy Jamieson-Petonic, director of wellness coaching at the Cleveland Clinic, says, “Nutrition during the teen years can have a big impact on future health, including prevention of heart disease, cancer, diabetes, and osteoporosis.”
Teen girls need 1,300 milligrams of calcium a day, Jamieson-Petonic says. But as many as 80% of teen girls don’t get enough. Girls may fear that drinking milk will cause them to gain weight, and they replace milk with soft drinks. One solution is try sneaking calcium into your daughter's diet via smoothies made with nonfat milk, calcium-fortified soy milk, or tofu. Or top nonfat yogurt with berries and get more nutritional bang for your buck.
Teenage girls also need at least 15 milligrams of iron per day, Jamieson-Petonic says. Iron deficiency can lead to anemia, which causes fatigue, confusion, and weakness. What if your daughter is a vegetarian? To help keep iron levels up, Jamieson-Petonic suggests iron-fortified cereals, soy products such as tofu, soy nuts, soy milk, and even peanut butter. Bean-based dips -- including hummus -- can also provide iron and calcium.
Maybe the best thing you can do to get your daughter to eat healthfully is to make sure that you do. Model the behavior you want her to adopt. Keep cut vegetables on hand -- cucumbers, peppers, celery, carrots -- for easy, chip-free snacking. And make time for healthy family meals.
Menopause: Calcium and Vitamin D
When you reach menopause, your dietary needs change again. Calcium requirements go back up to teen levels -- from 1,000 to 1,200 milligrams a day. Yet most women get only 600 milligrams a day and usually need to take supplements to make up the difference.“It is important for menopausal women to get enough calcium,” says Ruth Frechman, MA, RD, a spokeswoman for the ADA. “If there isn't enough dietary calcium, the body will take calcium from the bones to use for nerves, muscles, and the heart. Estrogen helps deposit calcium in the bones. Menopausal women start losing their bone mass without estrogen.”
So what does that mean for menopausal women who are prescribed hormone replacement therapy to help reduce symptoms of menopause? “The estrogen in hormone replacement therapy will protect a woman's bones,” Frechman says. “However, it is still necessary to eat a high-fiber, low-fat diet, which includes enough calcium and vitamin D.”
Like calcium, vitamin D is important for retaining bone mass. It helps your body absorb calcium and helps with bone growth. Without it, bones can become brittle and thin, leading to osteoporosis.
Now that you're not menstruating, you don't need as much iron -- requirements drop from 18 milligrams a day to 8 milligrams when women turn 50.
Be sure to get enough fiber. Fiber helps reduce the risk of coronary heart disease, diabetes, diverticulosis, and irritable bowel syndrome. You should be able to get the recommended 21 grams per day by eating a healthy diet with plenty of fruits, vegetables, and whole grains. Don't rely on fiber supplements, says Frechman. “Fiber supplements are not intended to replace foods. They may be necessary, depending on the situation," she says. "Keep in mind, there may be more health benefits from eating whole foods.”
One common health problem for women over 50 is high blood pressure and high cholesterol. Frechman recommends the DASH (Dietary Approaches to Stop Hypertension) diet, which focuses on lowering sodium and eating fruits, vegetables, and low-fat dairy. “A dietary approach and losing weight can lower cholesterol 20% to 30%," Frechman says.
How much calcium you need: 1,200 milligrams per day for women 51 and older
Foods high in calcium: Milk, yogurt, cheese, tofu, fortified orange juice
How much vitamin D you need: 400 international units (IU) for women 51-70; 600 IU for women over 70
Foods high in vitamin D: Fish, milk, fortified cereals
Nutrition for Seniors
On average, as an older adult, you need the same nutrients as your younger counterparts. But you may not always get them. Problems with teeth and gums can make chewing food difficult, and health conditions can cause lack of appetite.Frechman suggests that older women eat smaller, less frequent meals that include a sampling from all the food groups and include favorite foods. Older people often don't get enough protein, which you need to maintain muscle mass and keep your immune system healthy. If you have trouble chewing meat, you may have an easier time with tofu or even nutritional supplements; if you don't, you can opt for lean meats, Frechman suggests.
Frechman calls vitamin D the “must have” vitamin if you're over 70 because of the benefits for retaining bone mass. Fortified foods or vitamin B12 supplements are a good idea for anyone over 50, she says, because 10% to 30% of older adults may not be able to efficiently absorb the B12 that's found naturally in food. A doctor can perform a blood test to determine whether B12 levels are low.
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