Certified Nutritional Practitioner
Despite what others may think, women have special needs.
For starters, they need to love and be loved, to create
and to express their feelings. Every woman is a special
gem that shines in her own specific way. Women also have
special nutritional needs.
During their menstruating years, the need to replace lost
red blood cells is very high. Women also need adequate amounts
of other nutrients such as B vitamins, iodine, calcium,
and magnesium. Their needs even tend, at times, to go beyond
the recommended daily allowances.
One of the major concerns for women is that their food intake
may be inadequate. Physical activity levels may also be
low, and often, there is low calorie intake related to dieting
in order to stay slim. This may lead to insufficient nutrient
intake and therefore, may not meet nutritional requirements.
Women who are very active may also eat lightly to keep their
weight in check and this too, can lead to deficiencies.
Some women gain weight very easily and have a difficult
time losing it. Low-calorie diets, however, are not a long-term
solution. Increased activity levels, with a balanced, moderate
caloric intake of vegetables and lean protein may help in
It is important to note however, that the focus should not
only be on weight, but also on fat percentage. Excess fat
is the main culprit that puts us at high risk for disease.
It is always a good idea to have a body composition analysis
done, which determines the levels of fat in the body.
Checking the thyroid hormone levels, assessing the caloric
intake/utilisation relationship to weight, energy maintenance,
activity levels, and integrating them into daily life will
be helpful. Multivitamins, particularly B vitamins, such
as B6, B12, plus potassium, calcium and magnesium are also
helpful. It is suggested that a more naturally derived product
be used, so that the body can better utilise the nutrients
synthetics are not as readily used by the body.
Sexual vitality is also very important to women. A number
of nutrients are important in supporting the sexual organs,
sexual functions, and a normal menstrual cycle.
Adrenal support and function are very important for women
as well as for men. The adrenal gland helps us to deal with
stress and also gives us sexual energy. Stress, allergies
and high amounts of sugar intake can weaken these important
glands and this may be exacerbated by nutritional deficiency.
The adrenals need adequate levels of vitamins A, C and E,
essential fatty acids and B vitamins, particularly panthothenic
acid (B5). Chromium and adequate levels of amino acids will
also help to reduce sugar cravings and thus help support
Most women do best on a low to moderate calorie diet which
includes sufficient protein and vegetables, some whole grains
and a few fruits.
Milk products are tolerated by some, but they can cause
weight increase. Some low fat or non-fat milks and plain
yogurt may be better options for the weight conscious.
Women also need to exercise and stay fit. Womens nutritional
needs differ from those of men. They need fewer calories,
but only slightly less protein and the same amount
or more of essential nutrients. Women need a nourishing
diet of high-quality foods. They require more iron
almost double what men require. Female vegetarians should
focus more on getting adequate iron in their diet. Women
need a little less magnesium than men, but sometimes require
more calcium/magnesium, especially after exercising. An
average of 1,500 to 2,500 calories should be consumed. This
should come from a diet rich in whole foods and fibre.
As tedious as it may seem, once you begin to make healthier
food choices, eat smaller servings and exercise daily for
a minimum of 30 minutes, you will not only feel the difference,
but you and others too will notice!
article is not meant to prescribe or diagnose. It is solely
for information purposes).
For consultation call: 624-4348 [email protected]
3 Alfredo Street, Woodbrook.