A Simple Guide to Women’s Nutrition

Different people need different nutrition at all stages of life. For women, there are some nutrients that are particularly important for your overall health. Women can have more problems with bone health as they get older and they are just as likely to have heart disease as men. There is also more pressure on women to have a certain body type or body weight, and this can lead to confusion about what good nutrition really looks like. Here we take a look at key foods and nutrients to support a lifetime of health for women and how to build them into a balanced, healthy way of eating.

Iron

Did you know that women need almost twice as much iron as men? The National Adult Nutrition Survey found that 14% of women in Ireland do not meet targets for iron. Women lose iron with their monthly periods and can need more iron during pregnancy. Low iron can lead to poor energy levels and more fatigue. It also affects brain function - brain fog anyone?

So, where can you find iron?

• Red meat like beef and lamb
• Chicken & turkey legs (the brown meat)
• Eggs
• Some shellfish e.g. mussels
• Offal (e.g. liver, kidney)
• Beans and lentils
• Nuts and seeds
• Breakfast cereals fortified with iron
• Wholemeal & wholegrain bread
• Spinach and kale
• Chocolate - especially dark chocolate and cocoa powder
• Dried fruit e.g. raisins

You need to have 2-3 foods that are rich in iron every day. It is good to get into the habit of having a food with iron at every meal.

Calcium

Calcium is essential for healthy bones and teeth. Women are more likely to develop osteoporosis as they get older. It is important that you support your bones from a young age to help keep them strong for life. Calcium is not the only nutrient bones need, but it is one of the most important nutrients. 32% of women do not eat enough calcium. So where can you find it?

Dairy foods like milk, cheese, and yoghurt are good sources of calcium. Unfortunately, butter and cream are not great sources.

You will also find calcium in plant-based milks that have calcium added. If you are using a plant-based milk, always check the labels. Not all soy or oat milks have calcium added.

Green vegetables often do contain calcium, but you may have trouble absorbing it. Kale is a good source of calcium that you can absorb but spinach is not (you would have to eat around 120 bags of spinach a day to get your calcium - and we are not recommending that!).

Women need 700 to 950mg of calcium per day. Some experts recommend more for women around menopause and perimenopause. The easiest way to get the calcium you need is to have 3 servings of milk, cheese, or yoghurt every day. This could be milk over breakfast cereal, a yoghurt with lunch, and some cheese grated on pasta at dinner.

Fibre

A healthy gut needs plenty of fibre. A sluggish digestion can lead to problems like bloating and constipation, which many women experience. You need around 25g of fibre per day - in Ireland, the average for adults is 18g. The great thing about increasing fibre is that you often increase lots of other nutrients at the same time, so your whole body benefits. Fruit and vegetables also have vitamin C; wholegrains also have iron; and beans and lentils are great sources of protein.

How to add more fibre:

1. Whole grains: Choose wholegrain or wholemeal bread as much as possible. Check out the fibre on labels. A food with 6g of fibre per 100g is “high fibre” and is a great choice to make. A slice of high fibre bread should have around 2-3g of fibre per slice. Many brands have much more fibre than that, so check the labels.
2. Add seeds: Seeds like pumpkin, sunflower, sesame and chia seeds are all very high in fibre. Add a dessertspoon or two of seeds to your breakfast, stir them into yoghurt or sprinkle them over salads. This is an easy way to top up your fibre and ground seeds are just as good as whole. One dessertspoon of most seeds will give you around 3g of fibre.
3. Get your 5 (or more!) a day: Fruit and vegetables are also good places to get fibre. Aim to have 2-3 pieces of fruit every day and add vegetables or salad to lunch and dinner. A piece of fruit or a serving of vegetables will give you 2-3g of fibre.
4. Beans and lentils: These are very rich in fibre. A tin of baked beans has 14g of fibre. A small tin of chickpeas has around 10g. Adding beans to soups is a great way to add more fibre. You can also add lentils to stews, soups and casseroles or try some vegetarian dishes based on lentils.
5. Snack on nuts and dried fruit: Raisins, apricots and dates are all great places to add fibre, and they make a very handy snack. You can eat them alone or mixed with some walnuts, hazelnuts or almonds to add some extra fibre.
6. Eat potatoes with the skins: Most of the fibre in a potato is in the skin, so try potatoes baked, boiled in their jackets or as wedges baked in the oven with a little olive oil and some herbs. Baby potatoes are also a great source of fibre; just remember to eat the skins!
7. Try some brown rice or high fibre pasta: Switching from white rice to brown rice will also help to boost your fibre. Just remember that brown rice can take longer to cook.

Protein

Protein is not just for body builders. Everyone needs enough protein every day to support healthy muscles and healthy bones. Did you know that your hair and nails are almost entirely made of protein? Protein foods are often good sources of other nutrients like iron and zinc. Your whole body benefits when you are getting the protein that you need.

Try to have some protein at lunch and dinner every day. You can also add protein to breakfast with foods like yoghurt, nuts and seeds, as well as eggs. You do not need a huge amount of protein, you just need it regularly. Around one quarter of your lunch and dinner should be a protein food.

Foods that are a good source of protein include:

• Beans and lentils
• Chicken, turkey, and meat
• Tofu and Quorn
• All kinds of fish
• Eggs
• Nuts and seeds

Do you need a supplement?

In most cases, if you have a healthy, balanced diet you should be getting everything you need. However, there are times when a supplement is important:

Vitamin D

In Ireland, we just do not get enough sunshine to make vitamin D in the winter. This is why the HSE recommends that you take a vitamin D supplement from October to March. Women need 15 micrograms (600 IU) of vitamin D per day.

Iron

If you have heavy periods, you may need some extra iron from a supplement to help support your energy levels and overall health. Check with your CORU-Registered dietitian or pharmacist.

Folic Acid

If you are planning a pregnancy you need to take 400 micrograms of folic acid every day for 3 months before you become pregnant and during the pregnancy. It is very difficult to get this much folic acid from food alone so the supplement is really important.

Balancing Your Diet

There is no need to have a perfect diet to be healthy. It is good to include healthy foods that are rich in nutrition. However, it is fine to have the occasional treat. What is important is that you are comfortable with your food and that guilt does not play a part. Treat foods are a lovely part of life but it is better if they are not the main part of eating. In Ireland, many adults eat 6 treat foods per day. This pushes out healthier foods as you might be too full to think about vegetables or calcium. If you enjoy treat foods, great - just try to keep them to one a day and focus on adding in foods that support your iron, protein and fibre as well. The good news is that dark chocolate is rich in iron and fibre so it is a great treat if you like it!