"You are what you eat". “May your food be your medicine”. “Don't eat less, eat better”. Phrases like these are spoken and heard every day. Today, being careful with what we put on the plate is part of many people's routine. When it comes to women's diet and health , there are some factors that deserve to be highlighted.
After all, they go through different phases in life, especially in relation to reproductive cycles, such as menarche (first menstruation), pregnancy and menopause. Therefore, it is important to be aware of the body's needs, so that food can be an ally in strengthening health and a lighter life.
In this article, we will cover the different stages that every woman goes through, the importance of observing which foods are good for us and which are not, and some of the main nutrients for maintaining good female health. Read on to learn more!
What is the right food for each stage?
Hormonal changes throughout a woman's life are inevitable. They influence not only our physical bodies, but our emotions as well. In this sense, food is a way to alleviate symptoms and help the body to deal with changes.
An example is the premenstrual phase, in which we can easily get carried away by anxiety and take out food – especially sweets, a factor that can end up not only overloading our body but also impairing our clarity regarding our emotional state.
The girl in childhood
Many already know that it is during childhood that we begin the formation of our taste buds, because most eating habits will inevitably be carried over into adulthood. Therefore, investing in the nutrition of our girls is, without a doubt, contributing to a healthier future.
Thus, it is very important that mothers, fathers and guardians encourage a varied diet as long as they are small, with the inclusion of foods such as fruits and vegetables, as well as avoiding the consumption of industrialized and ultra-processed products. Surely, up ahead, they will thank you.
The teenager and her first period
Adolescents, on the other hand, have a great need for nutrients to maintain their growth rate. With menarche and consequent blood loss, it is essential to keep an eye on the consumption of minerals such as iron (we'll talk more about it later in the article) and also zinc, whose deficiency can delay sexual maturation. Calcium and vitamin D should also be consumed, as they ensure healthy bones and teeth.
To help prevent acne, consumption of fruits and vegetables rich in vitamin A (such as carrots, spinach, tomatoes and mangoes) and vitamin C (acerola, melons, strawberries, kale, broccoli and peas) are indicated. In addition, drinking plenty of water is also important, in addition to reducing your consumption of soft drinks and fast food.
The young adult who seeks freedom
For young adult women, when physical growth has ended, healthy eating can and should be planned based on the inclusion of nutrients from all food groups. During this period, it is important to value the individuality of each one of us, according to their lifestyle choices, to promote health, pleasure and longevity.
However, a food routine, based on the number and time of daily meals, and the diversity of colors on the plate are points that need to be maintained to ensure adequate nutritional consumption.
The mother during pregnancy and breastfeeding
For pregnant and lactating women - as they nourish not only themselves, but also the baby - the recommendation is to maintain a light and balanced diet , with fruits, whole grains, vegetables, fish, healthy fats (such as avocado, olive oil, nuts and seeds) and plenty of water. Ultra-processed foods, excess caffeine and sugar, as well as saturated and trans fats should be left out or in minimal amounts.
Know what to eat during the entire period of pregnancy and breastfeeding and why:
Carbohydrates: provide energy for the mother and for the baby's development.
Proteins: are responsible for building, maintaining and renewing the tissues of mother and baby.
Good fats: fats that help form the child's nervous system and promote the absorption of vitamins.
Vitamin A: helps in cellular and bone development, and in the formation of the fetal dental bud and in the pregnant woman's immunity.
Phosphorus: participates, like calcium, in the formation of dental buds and the fetal skeleton.
The woman in menopause
It is known that menopause can cause changes in nutritional status, in addition to weight gain. Symptoms such as hot flashes, anxiety, insomnia, and decreased attention span are also often felt. To alleviate them, it is recommended the consumption of grains, whole grains, fruits and vegetables, which contain nutrients capable of helping in this process.
Selenium, found in Brazil nuts (or Brazil nuts), in addition to having antioxidant properties, strengthens brain functions, which may decrease during this period.
Old age lady
At this stage, meals should also be made up of different food groups. As the metabolism, in general, tends to be slower, it is recommended to eat food in smaller portions. So, a tip is to opt for more cooked vegetables.
Leaves can be sautéed instead of raw and meat can be prepared with sauce or shredded. If constipation (or constipation) is a complaint, you can invest in consuming high-fiber foods such as whole grains and fruits. Intake of fluids, preferably water, should continue.
Food and women's health: a great pair
As we have seen, it is essential that women maintain a healthy diet throughout their lives, being aware of the particular needs of each period. Coming to see food as a source not only of sustenance, but of commitment to your own well-being is the main objective.
A healthy diet is balanced, that is, it has different types of food. The crucial issue is quantity. Sugars and fats should also be part of it, but they should be the exception. On the other hand, vegetables and fruits can be consumed in greater numbers.
Another important factor that must be taken into account when we talk about women's nutrition and health is self-knowledge. Starting to observe how the body reacts to certain types of foods can help to establish a menu that best suits the woman. At this point, it is worth noting that each one is unique. What can be good for one can be bad for the other.
Below, we highlight some nutrients that deserve to be highlighted in their dish:
Iron: It is important to maintain balanced energy levels and prevent anemia. The main sources are kale, spinach, beans, lentils, lean meats, eggs, etc. To improve their absorption by the body, a tip is to eat them accompanied by foods rich in vitamin C, such as oranges or other fruits.
Calcium: is essential for keeping bones strong and preventing osteoporosis. Some of the sources are skim milk, yogurt, cheese, sardines, tofu (with calcium sulfate), among others.
Folic Acid: is an important B-complex vitamin, easily found in lean meat, citrus fruits, dark green leafy vegetables, peas, beans, etc. One indication is a daily intake of at least 400 mg upon reaching childbearing age, with the first menstruation.
Omega 3: aims to help reduce hot flashes during menopause. Its main sources are brown rice, oats, broccoli, cauliflower, flaxseed, sesame and sunflower seeds. Over a lifetime, it protects against heart disease and improves intestinal health.
After all that, we can only wish for one thing: good appetite! 😋
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