Women and Nutrition Tips

As you are well aware, women and men have many fitness differences and nutrition is no exception. Women have some special nutritional needs.  I have heard many philosophies on women’s diets.  I am not an expert in any of them.  I just know what I do to maintain my weight.  Here are some tips that women could follow to support their nutrition. 

Eat Iron Rich Foods

  • Iron is very important to your bodies since it carries oxygen-rich blood cells to working muscles.
  • Look for foods rich in iron since iron promotes good health and energy levels in women.
  • Iron rich foods include: Broccoli, spinach, beans and legumes, red meat, turkey, quinoa.

Eat Protein

  • Eating quality proteins helps to build muscle.  Since estrogen promotes fat storage women can counter balance this by building muscle.
  • Quality proteins include: white meat turkey and chicken, salmon, eggs, peanut butter, almonds.

Focus on the Quality of Food

  • Focus on eating quality foods instead of counting calories.
  • Quality calories come from: whole fruits and vegetables, whole grains, healthy fats and healthy sources of protein. Remember the foods recommended in the Healthy Eating Plate.

Focus on Bone Health

  • Eat calcium rich foods daily to promote healthy bones, teeth, and to reduce the risk of osteoporosis.
  • Some calcium rich foods include: low-fat milk, yogurt, and cheese. You can also get calcium in non-dairy foods like salmon, leafy greens and legumes.

Nutrient Dense Foods

  • When you select food to eat, experts say to pick colorful dense foods that are high in nutrients and low in calories.
  • Fruit examples- apples, strawberries, plums, grapefruit
  • Vegetable examples-asparagus, bell peppers, spinach, squash

Look for antioxidants

  • Antioxidants can prevent damage to cells caused by free radicals and boost overall health. 
  • Fruit examples- raspberries, blue berries, black berries, strawberries
  • Vegetable examples- spinach, Brussels sprouts, broccoli, kale


As you work on improving your overall health, these tips will help support your nutrition.

For more information on healthy eating read “I’m Hungry, What Should I Eat.”

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