nutrition advice – The April Diaries

Maintaining a healthy diet is essential for both men and women, but women have unique nutritional needs that vary throughout their lifespan. Good nutrition is key for optimal health, and can help prevent chronic diseases, boost energy levels, and support mental wellbeing. In this blog post, we’ll explore some key nutrition tips specifically for women.

Get Enough Iron

Iron is an essential mineral that plays a crucial role in the body, helping to carry oxygen to cells and tissues. Women need more iron than men due to menstruation, pregnancy, and breastfeeding. Low iron levels can lead to fatigue, weakness, and anemia. Iron-rich foods include red meat, poultry, fish, beans, lentils, spinach, and fortified cereals.

Eat Calcium-Rich Foods

Calcium is crucial for building strong bones and teeth, and women are at higher risk of osteoporosis than men. Dairy products like milk, cheese, and yogurt are excellent sources of calcium, but if you’re lactose intolerant or don’t consume dairy, you can get calcium from other sources like dark leafy greens, tofu, and fortified plant-based milk.

Choose Healthy Fats

Fat is an essential nutrient that provides energy and helps the body absorb certain vitamins. However, not all fats are created equal. Saturated and trans fats can increase the risk of heart disease, while unsaturated fats like omega-3 fatty acids can help reduce inflammation and lower the risk of chronic diseases. Good sources of healthy fats include fatty fish like salmon, nuts, seeds, avocados, and olive oil.

Focus on Whole Foods

Processed foods are often high in added sugars, salt, and unhealthy fats, and can contribute to weight gain and chronic diseases like diabetes and heart disease. On the other hand, whole foods like fruits, vegetables, whole grains, lean protein, and healthy fats provide essential nutrients and are beneficial for overall health.

Stay Hydrated

Drinking enough water is crucial for maintaining good health. Women need about 2.7 liters of fluid per day, and more during pregnancy and breastfeeding. Dehydration can lead to fatigue, headaches, and impaired cognitive function. If you don’t enjoy plain water, try adding lemon, cucumber, or fruit slices for flavor.

Good nutrition is essential for women’s health and wellbeing. By including a variety of nutrient-dense foods in your diet, you can support your body’s unique nutritional needs and reduce the risk of chronic diseases. Remember to eat plenty of iron-rich foods, choose healthy fats, focus on whole foods, and stay hydrated to promote optimal health at every stage of life.

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I seriously love it when people ask me to read up on what to eat for their specific health concerns. The other day, my best friend asked me what to eat specifically for GERD and esophageal motility issues. So, I had a thought: what if I did somewhat of an “advice column” on specific health conditions? How fun would that be? And helpful to the public?

First of all, GERD is short for gastroesophageal reflux disease, a chronic acid reflux disorder. In a recent review by Ekta Gupta, M.B.B.S., M.D., a gastroenterologist with Johns Hopkins Medicine, the most common foods that cause heartburn (a symptom of acid reflux and GERD) include but are not limited to fried foods, pizza, processed snacks, potato chips, tomato sauce, citrus, and bacon.

According to Healthline.com, the foods one should eat include ginger, vegetables, oatmeal, melons, bananas, apples, pears, lean meats (i.e., chicken, fish, and turkey — NOT fried), nuts, avocado, and olive oil. (May I just add that ginger is PERFECT for digestion and overall gut health, even if it’s a Ginger Tea.)

Cedars Sinai is another brilliant source to which you can access the soft food diet, if need be. But please, do consult your doctor and/or dietitian before making drastic changes.

***If you have any topics you’d like me to cover, please email me at aprilfedericonutrition@gmail.com