On average, women are shorter (10 to 15 cm), lighter (10 to 20 kg) than men and need less calorie consumption, with a lower basal metabolism. The body composition of women differs from men because it has about 10% to 15% more fat and less muscle mass.
Just like training, food must be adapted to the specific needs of women at each moment of their lives so that they can live longer and have a better quality of life.
As March is the month of Women, today we show the special nutritional needs in each stage of a Woman's life:
Adolescence: the metabolism of women in this stage is more accelerated and it is easier to reach the desired weight since the body responds more easily to changes in eating habits. In this stage of growth and hormonal fluctuations, it is important to reinforce the consumption of foods high in omega 3 (fish, seeds, nuts), green leafy vegetables and antioxidants (fruit, vegetables).
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- Reproductive phase: During the reproductive phase, adult women should be properly nourished in order to have energy, hence it is important to eat foods high in B vitamins (vegetables, cereals, meat).
- Pregnancy: during pregnancy, women need to ingest more calories from the second trimester on. This increase in calories should come from foods high in folic acid (spinach, white beans, nuts), calcium (broccoli, milk, yogurt), iron (liver, veal, egg yolk, legumes) and protein (dairy, meat / fish / eggs, legumes, nuts) for a good development of the baby as well as a good health of the pregnant woman.
- Breastfeeding: during this stage the increase in fluid intake and a balanced diet are essential for the production of breast milk and a reduction in the woman's weight. Foods high in fiber (fruits, vegetables), protein (white meats, eggs, dairy products), vitamins and minerals, and low fat food are the strategy to regulate appetite and reduce weight.
- Menopause: at this stage the woman's body has a predisposition to increase weight, cholesterol, develop hypertension, osteoporosis, among other health problems, due to the hormonal change that is being experienced. It is important to reduce the calories in the daily diet. In addition, it is essential to reduce meal salt, increase fluid intake and have good exercise habits. At this stage, the essential nutrients are omega, calcium, and vitamin D.
Aging: due to the aging of the body, it is natural that senior women have greater difficulty in eating some foods, which can lead to the deficiency of some vitamins, especially B12.
We advise all women who care about their health to pay attention to what they eat, practice physical exercise and especially to feel good and happy!
Recommendations may vary, so counseling with a health professional is recommended. Schedule your Free Online Counseling now and get your questions answered!
By Adriana Martins, Nutritionist.
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