| Nutritional needs vary with the changing requirements of our body as we journey through life. The metamorphosis of the needs of the developing body of the child to those of regeneration and maintenance in the adult and of aging in the older individual are accompanied by marked changes that reflect changing hormonal and physiological mechanisms. In women, these changes are more acute at times given the stressors of menstruation, pregnancy, breastfeeding and Menopause. Taking these changes in stride can be aided majorly by following adequate nutrition at each stage. |
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Childhood
Nutrition in infancy and childhood does not need much variation between the genders, except for emphasis on calcium intake in female children as they will need to store adequate amounts of calcium into their bones for future periods of need such as pregnancy and breastfeeding. Food intake of children should be adjusted with their rate of growth and physical activity.
Additionally, it is also important to avoid excessive sugar, salts and other foods that may provide empty calories while neglecting essential nutrients. |  |
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Teenage and adolescence
Adolescence is a period when nutrition tends to take a backseat to busy schedules and peer pressure to stay thin. This can lead to poor eating habits and resultant short- and long-term effects impacting health. Inculcating a few good habits and ideas about nutrition and maintenance of healthy weight can protect the body against future diseases while also providing essential energy for growth and activity. An average of 2200 calories is needed per day in this period as the body grows fastest in this period. |  |
- These calories should be derived from healthy foods that also provide essential nutrients and micronutrients.
- The basic micronutrients used in large amounts in this period include calcium, iron, folic acid and zinc, as well as the entire complex of vitamins.
- Calcium requirement is 1300 mg per day and can be derived from dairy products and fortified foods.
- Iron is very important by virtue of its function in transporting oxygen in the body and even mild deficiencies of iron can impair mental performance and memory.
- Folic acids help in DNA synthesis and is essential for growth. It can be derived from legumes and green leafy vegetables and also dry fruits such as dates.
- Zinc is essential for maintaining skin integrity and immunity and adequate intake of zinc in diet can help prevent painful bouts of Acne that are such a bane of the teenage years.
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Menstruation and premenstrual syndrome (PMS)
Teenage years are also the time when one first encounters menstruation and PMS. While menstruation in itself can be a bewildering and alarming experience for most girls, it can become debilitating when combined with some of the more intense signs and symptoms of PMS. Indulgence in certain foods and avoidance of other foods can help get through this phase without too much disruption. It may be better to have about six small meals a day instead of three large meals.
Care should be taken to include at least 20% of proteins and 50% of carbohydrates to have a balanced diet. Healthy fat, such as omega-3 fatty acids and MUFAs, can keep mood happy and appropriate iron intake can help counter tiredness and feelings of fatigue. |  |
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It would be best to avoid refined sugar and salt as they can exacerbate mood swings and fatigue and also cause fluid retention leading to a bloated feeling.
Vitamins E, D, and calcium have been known to reduce breast tenderness and cramping while omega-3 fatty acids and magnesium have been reported to reduce cramping, sugar craving, breast tenderness and depression. |
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Pregnancy
Pregnancy is a period of increased nutritional demand. However, this does not mean that one should simply increase the portions of food that are consumed or throw caution to the wind while indulging in foods that provide empty calories. Smart dietary decisions taken at this stage can prove invaluable for your health and for that of your baby. Some things you will absolutely need to pay attention to include: - Consumption of healthy fat and protein as these are essential for the growth and development of the Fetus.
- Alcohol is an absolute no-no as it has been shown to have serious adverse impacts on the Fetus while also messing with the maternal immune, Hormone and metabolic systems.
- Caffeine is best avoided, but if you feel you cannot do without your daily cuppa, it is best to substitute decaf coffee as Caffeine intake can impair blood circulation to the Fetus and is associated with a higher incidence of miscarriages.
- Sugar and salt should be restricted as they can increase incidence of Edema and also predispose to gestational Diabetes.
- The Prenatal supplements prescribed by your doctor should be followed strictly while also ensuring that your diet stays balanced.
- It is better to eat smaller, more frequent meals to prevent or reduce Morning sickness and heartburn.
- Drinking plenty of fluids and consuming adequate fiber is essential to avoid Constipation.
- In addition, you should be aware of foods that have the potential to cause harm, such as foods that are highly processed or containing an excess of additives, and should take care to avoid these.
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Breastfeeding
Breastfeeding requires additional calories that are expended for producing milk and that means you can safely increase your caloric intake by about 400–500 calories. The emphasis should be on: |
- Protein and calcium which are in highest demand during this period.
- Healthy fluids include water, milk, fruit juices, vegetable juices and soups that replace the fluid lost in milk production.
- Prenatal vitamin and mineral supplements will need to be continued unless contraindicated by your doctor.
- Restrictions to caffeine, alcohol and smoking that are applicable in pregnancy are also to be followed during breastfeeding.
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Women over 40
At this age women are perimenopausal, that is, their body is preparing for Menopause and produces less estrogen—a key modulator of reproductive functions. This time frame brings with it a host of gradual symptoms, including dry skin, wrinkles, fatigue, sleep disturbances, moodiness and weight gain.
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As you age, your body requires fewer calories and this will need to be reflected by a reduction in the caloric content of your diet. Some key changes will include:
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- Reduction of ‘bad’ dietary fat to help avoid heart disease.
- Increase consumption of Phytoestrogens which will enhance Cardiovascular health.
- Boosting calcium intake to avoid osteoporosis.
- Avoidance of red meat and soft drinks as they leach calcium from your bones and add empty calories to your diet.
- Increase vitamin and mineral intake as they aid absorption of essential micronutrients in the intestine.
- Focusing on balanced meals and if necessary resorting to meal replacement or liquid meal substitutes.
- The ideal diet should be a high-fiber, low-fat, low-salt diet and should consist of nutrient-dense foods.
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