Canyon Ranch (Arizona)
The headlines are full of the latest advice for women on diets that will "change your life." Pay no attention: Nutritionists (as opposed to diet gurus) insist that a balanced, sensible approach to nutrition is the healthiest. For women, though, certain stages of life call for small dietary adjustments to maintain optimal health.
College Years
College is the optimal time for women to build a healthy body image. Young women living on their own for the first time need to focus on eating well rather than on the numbers on the scale or clothing size.
In college it's easy to develop bad eating habits, and many young women don't realize that what they eat now could affect their health down the line. "The Freshman Fifteen" - sudden weight-gain that can usually be traced back to too much junk and fast food and too little exercise - can be hard to lose. Moreover, a poor-quality diet can have more serious consequences in the long run.
Surprisingly, a study at Western Oregon University in Monmouth found that many college students with poor eating habits don't even know their diet is unhealthy or that they're lacking vital nutrients. An example of an important nutrient that many younger women don't think about getting enough of is calcium. Proper calcium intake throughout life helps prevent osteoporosis.
When you're expecting
Another time in a woman's life when a quality diet really counts is during pregnancy. In fact, you could say that it counts double. Optimal nutrition is vital for your baby's health - and for yours. You need not become obsessed - moderation is the key to health - but this is truly no time for a junky, low-quality diet, or a limited or low-calorie one. Keep these basics in mind:
- Excellent nutrition is important even before you get pregnant. Start taking a prenatal vitamin with 800 micrograms of folic acid at least six months before conceiving. It's even better to start supplements with folic acid a year before. Folic acid has been shown to help prevent birth defects such as spina bifida.
- Make sure you're getting at least 1,200 milligrams of calcium a day from food and supplements. Women used to expect to lose a tooth with each child: If you don't get enough calcium in your diet, the developing baby will pull the calcium it needs out of your bones and teeth. That's just how nature has arranged things.
- Protein is one of the easiest nutrients to skimp on during pregnancy. Once again, you need to get enough to take care of both your needs and baby's. Balance your protein intake during meals and snacks throughout the day. Eating many small, balanced meals (consisting of carbohydrates, protein and small amounts of healthy fats) will keep your energy up and your appetite under control. Examples: Apple slices or celery sticks with peanut or almond butter; whole-grain, low-salt crackers with thin slices of cheese.
- Healthy fats found in olive oil, nuts, seeds and avocados are necessary for brain development. And don't forget about omega-3 fatty acids from fish and flaxseed.
- You should consume between 25 and 40 grams of fiber a day when pregnant.
- Avoid tuna, tilefish, mackerel, swordfish and shark because of their mercury content. Also, stay away from soft cheeses such as Brie, feta and Roquefort because of the potential that they are contaminated with a potentially harmful bacterium called listeria. Other off-limit substances include alcohol, caffeine and artificial sweeteners.
- Pregnant women easily become dehydrated. Drink eight to 10 eight-ounce glasses of water a day.
- It's a myth that you should double what you normally eat during pregnancy because you're eating for two. Healthy weight gain during pregnancy is from 25-35 pounds. If you increase your intake by 300 calories a day, you'll gain about the right amount.
- After the baby is born, special nutritional considerations while nursing include adequate consumption of healthy fats, eating frequently, getting plenty of calcium and keeping your caloric intake up by 500 over your normal level.
If you have any questions about your diet while you're pregnant, make an appointment with a Registered Dietician.
Menopause Matters
Onset of menopause is another time at which women need to pay special attention to what they eat. Nutrient needs increase with menopause, while metabolism tends to slow.
Nutritionists often recommend that postmenopausal women who do not take hormones increase their consumption of soy and consider beefing up their supplement regimen.
Calcium intake should increase to 1,500 milligrams a day and vitamin C should increase to between 500 and 1,000 milligrams. It's also critical that older women get enough vitamin D.
Flaxseed and soy are two "power foods" for menopausal women. Both contain natural phytoestrogens that seem to help control hot flashes in some women. Soy foods - excellent sources of calcium and protein - include soy milk, edamame beans and tofu. Flaxseed is available whole or ground at most natural food stores, and can be sprinkled on cereals or other dishes depending on your tastes.
No matter where you're at in life -- it pays to eat right.
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(800)742-9000 (413)637-4100
