Blog
Nutrition Through the Ages
Women's Health and Wellness
From our first bites to the changes our bodies go through later in life, nutrition plays a large role in our overall health. Each stage of life brings new challenges and opportunities to care for ourselves. Understanding these needs can make a big difference. Whether you’re supporting a growing child, navigating adolescence, preparing for pregnancy, or adjusting to post-menopausal life, your body as a female has unique needs at every stage. This breakdown helps walk you through some of those key phases of life as well as offer quick tips to help you feel your best, no matter your age.
Early Years:
Children are constantly growing at this stage of life while also learning and experiencing things for the first time, including nutrition. This is when they start learning how to chew and swallow, develop some taste preferences and sometimes discover food allergies.
During this stage, it’s important to be patient and offer a wide variety of healthy foods. By involving kids in simple meal prep activities, you are helping them build positive habits and begin to understand what a healthy lifestyle looks like.
Adolescence:
Being an adolescent can be challenging as the body is undergoing big changes such as shifting hormones, growing muscles, and strengthening bones. This is also when physical appearance changes start, emotions shift, and many teens start experiencing stress or acne.
As the body goes through these big changes, it’s important to fuel it properly. Nutrients like calcium, vitamin D, iron, and plenty of water become especially important, along with an increase in overall calories to support growth.
For parents, this is a great time to model healthy habits and provide balanced meals.
Reproductive Years:
As we transition into adulthood, our metabolism naturally slows down and our bone growth levels off. Many people experience life changes, such as starting college or moving into their first home, which can significantly impact cooking and eating habits.
At this stage, it’s important to focus on balanced nutrition. Increasing iron intake, reducing excess calories, and staying active through physical activity helps support long-term health.
Before and During Pregnancy:
When you are considering pregnancy or currently expecting, your body needs extra nutrients to support both your health and your baby’s development. Aim for 80-100grams of protein per day, increase calcium intake to 1,000 mg, include 27 mg of iron, and ensure you’re getting 600 mcg of folic acid. You will also want to make sure you’re consuming around 300 additional calories per day during pregnancy.
It is important to follow food safety guidelines closely and drink plenty of water. If you’re breastfeeding, increase your fluid intake to at least 13 glasses of water a day and consume about 450 additional calories per baby to help support milk production and energy needs.
Perimenopause/Menopause:
At this stage of you life, your body begins to change again. Metabolism slows down, bone density and muscle mass decrease, and hormone fluctuations can become more noticeable. Many people also experience new life challenges such as fatigue, digestive changes, mood shifts, neurological symptoms, and increased sensitivity to pain.
To support your health, it’s important to focus on weight management, muscle maintenance, and overall wellness. Increase your protein to 25-30 grams per meal, incorporate fiber-rich foods to support digestion, and aim for regular resistance training to help maintain strong bones and muscles.
As always, prioritize nutrient-dense foods to help your body function at its best.
Post Menopause:
Transitioning into post-menopause can be challenging as your body may start to slow down, healing can take longer, bone density continues to decline, and hair may begin to thin. It’s important to give yourself grace during this time and embrace a slower pace of life.
Nutritionally, focus on a diet rich in fruits and vegetables to support your immune system. Add in fiber-rich foods, stay well hydrated, and make sure you’re getting enough calcium to help protect bone health.
Managing stress is also key. Try journaling, listening to music, taking a walk, or engaging in social activities. Small, intentional habits can make a big difference in feeling your best during this stage.
We all are on a lifelong journey when it comes to our health as our bodies change. By staying mindful of what your body needs in each phase of life, you can build strong habits that support your physical health, emotional well-being, and overall vitality. Small choices like eating more nutrient dense foods, staying active, and finding ways to manage stress can make a lasting impact. It’s never too early or too late to take care of yourself.
Betsy Plotz, Registered Dietitian