Weight Loss Nutrition

Healthy Eating for Women

While it's important for both men and women to eat a healthy, balanced diet, women have unique health needs that change as they age. Learn about special nutritional guidelines for women's health.

3 Diet Tips for Better Women's Health

Eat Plenty of Iron-Rich Foods. Women can be more susceptible to low iron levels because of their menstrual cycles or other problems with iron absorption. Getting plenty of iron is key to good health and high energy levels. Good sources of iron include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils, and fortified breads and cereals. Whenever possible, combine plant-based iron sources (such as spinach, breads, and cereals) with Vitamin C for better absorption. For example, put strawberries on top of your fortified cereal or add orange slices to your spinach salad.
Load Up on Folic Acid During the Reproductive Years. Folic acid helps decrease the risk of birth defects. Experts recommend getting at least 400 micrograms of folic acid a day if you're pregnant or may become pregnant. Citrus fruits, leafy greens, dry beans, and peas naturally contain folate. In addition, you can find folic-acid fortified foods like cereals, rice, breads, and pizza crust.
Calcium, Calcium, Calcium. Calcium is vital for strong bones and preventing osteoporosis in women. Ideally, you should get your calcium from a variety of food sources every day. Calcium-rich foods include low-fat milk, yogurt, cheese, sardines, tofu (if made with calcium sulfate), and calcium-fortified foods like juices and cereals.

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