Updated March 1, 2023
“Let thy food be thy medicine,” said Hippocrates (a long, long time ago), but the sentiment still rings true. National Nutrition Month, celebrated in March, stresses the importance of a balanced diet and exercise. — National Today
US Department of Health & Human Services – Office of Women’s Health
Women have some unique nutritional needs, including needing more of certain vitamins and minerals during pregnancy or after menopause.
Calories – Most times, women need fewer calories. That’s because women naturally have less muscle, more body fat, and are usually smaller. On average, adult women need between 1,600 and 2,400 calories a day. Women who are more physically active may need more calories. Find out how many calories you need each day, based on your age, height, weight, and activity level.
Vitamins and minerals – Calcium, iron, and folic acid are particularly important for women.
Reproductive health – Women have different nutritional needs during different stages of life, such as during pregnancy and breastfeeding or after menopause.
Health problems – Women are more likely to have some health problems related to nutrition, such as celiac disease and lactose intolerance, and vitamin and mineral deficiencies, such as iron-deficiency anemia.
Metabolism – Women process some substances differently and burn fewer calories at rest and during exercise than men do.
How to Understand and Use the Nutrition Facts Label – U.S. Food & Drug Administration
Healthy Diet: Key Facts – World Health Organization (WHO)
Academy of Nutrition and Dietetics: EATRIGHT
The theme for National Nutrition Month® 2023 is “Fuel for the Future”
National Heart, Lung, and Blood Institute (NHLB) – National Institutes of Health (NIH)
Dietary Approaches to Stop Hypertension (DASH)
Food Shopping Tips
Iron Deficiency Anemia
Your Guide to Anemia (PDF):
“Girls and women between the ages of 14 and 50 years need more iron than boys and men of the same age. Women are at higher risk for iron-deficiency anemia under some circumstances, including:
During menstruation, especially if you experience heavy periods.
During pregnancy, after delivery, or when breastfeeding you may be consuming less than the recommended daily amount of iron. This is because your need for iron increases during these periods of growth and development, and it may be hard to get the recommended amount from food alone. Pregnant women need more iron to support the growth of their unborn babies, so their bodies produce more blood. With more red blood cells on hand, their bodies can store iron to prepare for blood loss during delivery.”
Harvard T.H. Chan School of Public Health
Diet and Cardiovascular Disease in Women
Healthy Eating Plate
Should I Take a Daily Multivitamin?
Higher Dietary Fiber Intake in Young Women May Reduce Breast Cancer Risk
11 Diet Changes That Help You Fight PMS – Cleveland Clinic
Healthy Eating and Women – Office of Women’s Health, US Dept. of Health & Human Services
A Balanced Diet Is the Key to Good Nutrition and Good Health – HealthyWomen
Healthy Eating and Diet Tips for Women – HelpGuide
Nutrition and Impacts on Hormone Signaling – The Institute for Functional Medicine
Healthy Eating for Teens – University of Rochester Medical Center
Nutrition for Tweens and Teens – Nutrition.Gov – US Department of Agriculture
Nutrition – Girls Health, Office of Women’s Health
Healthy Eating During Adolescence – Stanford Children’s Health
Pregnancy Nutrition – Mayo Clinic
After 40: Women’s Nutrition and Metabolism Needs – American Academy of Family Physicians
The Anatomy of Female Nutrition – Inside Tracker’s Blog
Managing Patient Nutrition and Wellness in the New Year – American Association of Nurse Practitioners (AANP)