Maintaining a well-balanced and nutritious diet is crucial for optimizing your overall health and wellness. In this chapter, we will delve into various foods that are particularly beneficial for women. While this section offers a range of dietary suggestions, it is important to note that it does not cover every possible food option. For personalized advice tailored to your individual health needs, please consult your primary care provider, especially if you have specific medical conditions or diagnoses.

This chapter aims to serve as a valuable resource, providing educational insights into dietary recommendations that promote wellness. We will explore a variety of food groups, including whole grains, lean proteins, fruits and vegetables, healthy fats, and dairy alternatives, all of which play a vital role in supporting women’s unique nutritional requirements. Additionally, we will touch on the importance of vitamins and minerals, as well as the potential benefits of dietary supplements, to further enhance your wellbeing. Together, these elements can empower you to make informed choices that nurture your body and support a healthy lifestyle.

Grains:

• Oatmeal
• Quinoa
• Brown rice
• Whole grains
  • Whole grains that are free from added sugars and sodium provide a fantastic source of beta-glucan, a soluble fiber known for its ability to lower LDL cholesterol, regulate blood sugar, and manage appetite. Additionally, oats possess prebiotic properties, making them beneficial for both gut health and the immune system.

Limit: white bread, pasta

Proteins:

• Legumes, beans
• Lean meat
• Poultry
• Fish
  • Fatty fish, such as salmon and tuna, are particularly beneficial for women as they get older, especially due to lower estrogen levels. This reduction in estrogen can increase the risk of heart disease. Fish rich in omega-3 fatty acids help combat inflammation and may lower the risk of heart-related issues.

• Eggs
  • Historically, there has been skepticism surrounding the consumption of eggs due to their cholesterol levels. However, research has shown that the cholesterol found in eggs does not significantly impact blood cholesterol levels. Instead, foods high in saturated fats are the ones to be cautious of, as eggs contain relatively low amounts of saturated fat.

Fruits

• Berries (strawberries, raspberries, blackberries)
  • Berries are rich in flavonoids, a group of plant compounds known for their potential to reduce the risk of developing dementia. These fruits are particularly high in anthocyanins, which plays a crucial role in combating oxidative stress in the body. By lowering inflammation, especially in the brain, these antioxidants may help protect against neurodegenerative conditions and support cognitive health.

• Plums, prunes
  • Plums, or prunes, are full of antioxidants and serve as an excellent source of soluble fiber, which aids in promoting regular bowel movements. Additionally, they contain sorbitol, a sugar alcohol that provides natural laxative results. Even though they are naturally sweet, plums do not raise blood sugar or insulin levels, making them a fantastic option for sweetening foods without adding extra sugar. Furthermore, they may help improve bone mineral density and decrease the risk of fractures in women following menopause.

Vegetables

• Leafy greens (spinach, romaine, kale, SwissChard)
  • These vegetables are high in vitamin K, which can help lower the risk of osteoporosis and reduce the likelihood of inflammatory diseases. Additionally, they are rich in antioxidants, making them an excellent choice for cancer prevention and for lowering the risk of heart disease. Incorporating these options into your meals adds nutritional value without significantly increasing calories or carbohydrates .

Dairy

• Skim milk
• Yogurt
  • Greek yogurt is an excellent source of protein. It is also rich in essential minerals like calcium, magnesium, and phosphorus, which are crucial for maintaining strong bones. Additionally, Greek yogurt contains probiotics—beneficial live microorganisms that promote healthy gut bacteria and support digestive health).

Healthy Fats

• Olive oil
• Nuts
  • Walnuts are a fantastic source of healthy fats, especially omega-3 fatty acids, which are crucial for brain health and cognitive function. Additionally, walnuts are rich in dietary fiber, which promotes digestive health and acts as a prebiotic, encouraging the growth of beneficial gut bacteria.

• Avocado
  • Avocados provide nutritious, monounsaturated fats that enhance the absorption of fat-soluble vitamins. They are also effective in regulating blood sugar levels and managing appetite. The healthy fats found in avocados possess anti-inflammatory properties and are beneficial for the health of your skin, hair, and nails. Additionally, avocados are rich in dietary fiber and essential vitamins and minerals such as folate, magnesium, and potassium, all of which contribute to brain and heart health.

• Iron
• Calcium
• Folic Acid
  • Folic acid, a type of folate, is a vital B vitamin important for everyone. Its significance is especially prevalant during pregnancy, as it helps prevent major birth defects in babies. Folic acid can be naturally sourced from leafy green vegetables, oranges, and beans.
• Omega-3s

• Calcium
  • Calcium is an essential mineral that plays a crucial role in preventing osteoporosis. As we age, our body’s ability to absorb calcium declines. To support your calcium intake, consider incorporating calcium-rich foods into your diet, such as milk, kale, broccoli, and yogurt. It’s also wise to consult your physician to determine if a calcium supplement would be beneficial for you. Furthermore, vitamin D may be recommended to enhance calcium absorption (John Hopkins Medicine, n.d.).
• Iron
  • Following menopause, the body’s iron requirements decrease since there is no longer a monthly loss of iron through menstruation. It is advisable to consult with your primary care provider to assess your specific iron needs and determine the appropriate intake.

Tips to make eating healthy easier:

1. plan your meals for the week and write them down
2. pick 1 day to meal prep for the week ahead
3. use a meal planning app on your phone
4. follow your shopping list at the grocery store

Mindful eating:

1. sit at the table instead of on the couch
2. put away electronic devices, turn off the t.v.
3. take your time to enjoy each bite
4. stop eating when you are full

Resources:

Hunt, M. (2023, April 21). Top 10 food choices for women’s health. Eileen West MD. https://www.eileenwestmd.com/blog/top-10-food-choices-for-womens-health/ 

John Hopkins Medicine. (n.d.). Healthy eating, made simple: A guide for women. https://www.hopkinsmedicine.org/-/media/files/health/ebooks/healthy-eating-guide-women.ashx#:~:text=DO%20load%20up%20on%20the,and%20water%2C%20water%2C%20water.

Office on Women’s Health. (2021, February 17). Healthy eating and women. https://womenshealth.gov/healthy-eating/healthy-eating-and-women 

Office on Women’s Health. (2024, December 19). Folic acid. https://womenshealth.gov/healthy-eating/healthy-eating-and-women