04 Mar Nutrition Tips for Women from New York Dietitian

Posted at 10:00h in Women's Health Dietitian by NYC Nutritionist

In March, the world celebrates International Women’s Day, a day to recognize women’s political, social, economic, and cultural achievements. This year’s theme is #AccelerateAction — a campaign to promote, and accelerate, gender parity. At NYC Nutritionist, we strive to accelerate action and close the healthcare gap.

The healthcare gap takes many shapes and forms, from lack of research to lack of access. Studies show that women are generally diagnosed with chronic conditions later than men (up to four years). Caroline Criado Perez, author of Invisible Women: Exposing Data Bias in a World Designed for Men, told the Evening Standard, “For millennia, medicine has functioned on the assumption that male bodies can represent humanity as a whole .. As a result, we have a huge historical data gap when it comes to female bodies. Women are dying, and the medical world is complicit. It needs to wake up.”

Do Men and Women Have Different Nutrition Needs?

Yes. Women have very specific dietary and nutrient needs, as well as calorie needs. Conditions that impact the nutrition requirements of women include puberty, pregnancy and post-partum, perimenopause and menopause, and older age. Nutrition is the frontline of defense against developing chronic diseases and/or treating and managing other disease conditions, including cardiovascular disease, autoimmune diseases, endometriosis, cancer, and more.

What does a woman’s dietitian do?

As functional dietitian nutritionists, we work with women to help them improve their health through targeted dietary interventions. Medical nutrition therapy includes:

Personalized Assessment: Evaluating dietary habits, health history, and nutritional needs.
Hormonal Balance Support: Addressing hormonal fluctuations (e.g., menstruation, pregnancy, menopause). (Functional nutrition tests include The Dutch Hormone Test)
Bone Health: Ensuring adequate calcium, vitamin D, and other nutrients to prevent osteoporosis.
Weight Management: Developing sustainable plans for healthy weight gain, loss, or maintenance.
Nutrient Optimization: Focus on iron, folate, magnesium, omega-3s, and other vital nutrients.
Support for Life Stages: Tailored plans for pregnancy, postpartum, breastfeeding, or menopause.
Digestive Health: Addressing gut health, food sensitivities, and digestion issues.
Mental Health Support: Recognizing the role of nutrition in managing stress, anxiety, and mood.
Chronic Disease Prevention: Managing risk factors for conditions like diabetes, heart disease, or PCOS.
Lifestyle Integration: Creating realistic, sustainable dietary changes that fit individual lifestyles.

Essential Nutrients for Women (at any age!)

Women generally need to be mindful to include these nutrients in their diets: iron, vitamin B6, magnesium, folate, choline, vitamin B12, zinc, calcium, vitamin D, and iodine. Here’s why and how.

Iron: Vital for red blood cell production and oxygen transport. Women, especially those of childbearing age, need more iron to compensate for menstrual blood loss and to prevent anemia.
- Spinach, lentils, red meat, tofu, or fortified cereals.

Vitamin B6: Supports brain health, mood regulation, and red blood cell production. It’s also helpful in reducing PMS symptoms.
- Bananas, chickpeas, salmon, and potatoes.

Magnesium: Involved in over 300 biochemical reactions, magnesium supports bone health, muscle function, and stress regulation. It’s particularly important for reducing cramps and improving sleep quality.
- Almonds, pumpkin seeds, dark chocolate, and spinach.

Folate (Vitamin B9): Essential for DNA synthesis and cell division. Crucial during pregnancy to prevent neural tube defects in babies and support fetal development. As pregnancy dietitians, we recommend all women of childbearing age take a folic acid supplement.
- Leafy greens, oranges, avocados, and fortified cereals.

Choline: Supports brain and nervous system health, improves memory, and is important during pregnancy for fetal brain development.
- Eggs, chicken, salmon, and soybeans.

Vitamin B12: Works with folate to produce red blood cells and DNA, and supports nerve health. It’s especially important for women who are vegetarians or vegans, as it’s mostly found in animal products.
- Fish (like salmon), dairy products, eggs, and fortified plant-based milk.

Zinc: Plays a key role in immune function, skin health, and wound healing. It also supports reproductive health and hormonal balance.
- Oysters, pumpkin seeds, chickpeas, and cashews.

Calcium: Vital for maintaining strong bones and teeth, and for preventing osteoporosis, particularly after menopause when bone density decreases.
- Yogurt, cheese, kale, and fortified plant-based milk.

Vitamin D: Enhances calcium absorption, supports bone health, and regulates immune function. It also reduces the risk of certain chronic diseases.
- Fatty fish (like salmon), egg yolks, mushrooms, and fortified foods.

Iodine: Essential for thyroid function and hormone production, which regulate metabolism. It’s particularly important during pregnancy for fetal brain development.
- Seaweed, iodized salt, cod, and dairy products.

Note: Nutrition recommendations reflect the medical community’s knowledge of people’s biological sex at birth (Assigned Male at Birth or Assigned Female At Birth — AMAB/AFAB), as the majority of nutrition studies have been with the cisgender community. To be effective, dietary interventions must be personalized according to each individual’s needs. The needs of someone going through gender affirmation treatment can be very different, depending on many factors. Reach out to your healthcare team or dietitian nutritionist to get the nutrition support and care you need.

Easy, Healthy, Budget Recipes for Women-on-the-Go

Spinach and Chickpea Stir-Fry (Iron, Vitamin B6, Magnesium, Folate, Zinc)

Ingredients:

2 cups fresh spinach (iron, folate)
1 can chickpeas, rinsed (vitamin B6, magnesium, zinc)
1 clove garlic, minced
1 tbsp olive oil
1 tsp cumin
Salt and pepper to taste
Optional: Squeeze of lemon (vitamin C helps absorb iron)

Instructions:

Heat olive oil in a pan over medium heat.
Add garlic and cumin, cooking until fragrant (1 minute).
Toss in the spinach and stir until wilted.
Add chickpeas, stir, and cook for 3-4 minutes.
Season with salt, pepper, and lemon juice.
Serve as a side dish or over brown rice or quinoa (magnesium) for a hearty meal.

Salmon and Egg Bowl (Choline, Vitamin B12, Vitamin D, Magnesium, Iodine)