Food is essential for health, especially when we talk about women. Find out what to eat at every stage of life
When it comes to health, diet is an important factor, regardless of age. For women, nutritional needs change over time and it is essential to monitor these changes to ensure the body is functioning well.
With this in mind, nutritionist Tatiane do Nascimento, of Segmedic, has created a guide to accompany women throughout their lives, thinking about how to eat to nourish the body – and also the mind.
Adolescence
During adolescence, for example, the body undergoes significant physical and hormonal changes. Therefore, the expert explains that adequate nutrition is essential to support bone growth, muscle development and hormonal regulation.
“Therefore, priority should be given to a diet rich in calcium, iron, high-quality proteins and essential fatty acids, which can help lay the foundation for a long-term healthy lifestyle,” comments Tatiane.
In the TPM
During the time of PMS (premenstrual tension), food can also influence the symptoms experienced by women. According to Tatiane, it is recommended to reduce salt intake to reduce swelling.
Furthermore, the nutritionist recommends increasing the consumption of foods rich in magnesium (such as green leafy vegetables and nuts, for example), to improve mood and cramps, and maintaining a balanced consumption of complex carbohydrates to regulate sugar levels in the blood.
Reproductive phase
During the reproductive phase, nutrients such as folic acid, iron, calcium, vitamin D and omega-3 are essential.
“Folic acid is essential for preventing neural tube defects in newborns, while iron helps prevent anemia. Calcium and vitamin D, on the other hand, are important for bone health, and omega-3 fatty acids 3 support the development of the brain and visual aspects of the fetus,” explains Tatiane.
Pregnancy and breastfeeding
However, when it comes to pregnancy and breastfeeding, the scenario has changed. This is because pregnant and breastfeeding women need more calories, protein, folic acid, calcium and iron.
“I recommend increasing your intake of fruits, vegetables, whole grains, lean proteins and dairy products to meet your growing nutritional needs,” says the nutritionist.
Menopause
The professional reminds us that, during the menopause period, various changes occur in women’s bodies. These metabolic changes can lead to weight gain and an increased risk of chronic disease.
“Therefore, it is important to consult a nutritionist to develop a personalized meal plan that includes foods rich in phytoestrogens, balances macronutrients, and promotes a nutrient-rich diet to manage weight and support overall health,” explains the professional.
Important at all stages
Finally, the nutritionist highlights how hydration is fundamental in all stages of life, regardless of age.
“Hydration promotes adequate cellular function, improving energy and cognition and helping to regulate body temperature. Needs may vary with age, activity level and health conditions”, concludes the expert .
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
