Encouraging girls and young women to be more active while cutting down on high-calorie foods can balance energy. We've set a healthy eating pattern for you that will help you live longer.
Nutrition for girls in childhood and early adolescence:
The best way to make sure girls in growth get needed nutrition is a diet rich in fruits, veggies, whole grains, low-fat dairy, and lean protein sources. Two nutrients are especially important:
Calcium: Getting enough calcium is key for all ages but especially during early teens and puberty when bones absorb it. Calcium is often paired with vitamin D in fortified foods like milk. That's because the body needs vitamin D to absorb calcium. Most experts recommend 1300 mg of calcium daily for girls 9 to 19. Natural calcium sources like low-fat dairy are best since they also have vitamin D and protein, both needed to absorb calcium. Milk, yogurt, and cheese give most of the calcium in our diets. Some veggies like broccoli, kale, and cabbage are good sources too.
Iron: Needed for healthy blood cells. Iron becomes especially important when girls start their period. Each cycle, women lose small amounts of iron. About 10% of American women have low iron. Around 5% have iron-deficiency anemia. Signs of iron deficiency include tiredness, weak immunity, and poor performance at school or work. Before periods, girls need about 8 mg of iron daily. Between 14 and 18 years old, the recommended amount rises to 15 mg. Good iron sources are beef, turkey, chicken, halibut, tuna, beans, lentils, and iron-fortified cereals. Many vitamins also provide the daily recommended iron amount.
Women's nutrition during childbearing years:
Many nutrients are especially important for women during puberty, especially if planning for pregnancy.
- Folic acid: This type of vitamin B helps prevent brain defects. Most women get enough from their diet through foods like leafy greens, which are rich in folic acid. Still, some doctors advise pregnant women to take folic acid supplements to ensure they get 400 to 800 micrograms.
- B12: Like folic acid, B12 is essential for healthy nervous system development. Pregnant vegetarian women might lack B12 since it’s in animal protein and less in dairy. Teen and adult women need 2.4 micrograms. Needs rise to 2.6 micrograms for pregnant and 2.8 micrograms for breastfeeding women.
- Choline: Some studies link low choline levels to higher risk of neural tube defects. Recommended levels are set for these nutrients but it’s easy to get enough through diet. Eggs are a great source of choline.
- Omega 3These essential fatty acids play many roles in the body including building a healthy brain and nerve cells. Some studies show omega 3, especially DHA, can help prevent preterm birth. Even women not planning to have kids should make sure to get plenty of omega 3. These healthy oils are proven to reduce the risk of heart disease, the top killer of women.
- Vitamin DOver the past decade, dozens of studies revealed many important roles of vitamin D, a nutrient made by skin cells when exposed to sunlight. The daily recommended amount is 600 IU. This amount is under review if you avoid the sun.
- Calcium: Getting enough calcium is still important for women during puberty. Adult women of childbearing age should aim for 1000 to 1300 mg of calcium daily.
- Iron: Iron remains a crucial nutrient. Adult women aged 19 to 50 need 18 mg daily. Pregnant women should take 27 mg daily. Nursing women need much less, about 9 mg, because they no longer menstruate. Once a woman stops breastfeeding, she should go back to 18 mg daily.
Women's nutrition after age forty:
After menopause, women's bodies change again. The need for iron drops since there's no more menstruation. But the need for some other nutrients goes up because the body loses some ability to absorb or use them. Here are the key nutrients to watch out for.
Calcium: Losing some bone mass is inevitable as we age, but women can slow it down by getting enough calcium and vitamin D. Women aged 50 to 70 need 1200 mg of calcium and 600 IU of vitamin D daily. Women over 70 need 1200 mg calcium and 800 IU vitamin D daily. Since skin gets worse at turning sunlight into vitamin D with age, older women might need extra vitamin D supplements.
Fluids: Fluid needs go up as women get older because the kidneys get less efficient at clearing toxins. Drinking more fluids helps kidneys do their job. Unfortunately, thirst signals often weaken with age so people might drink less water and fluids. Instead of stressing about how many cups to drink,
