WOMEN’S HEALTH AT DIFFERENT STAGES


Let’s go M-A-R-C-H-ing! as we celebrate the International Women’s Day on March 8, a global day celebrating socio-economic, cultural and political achievements of women from all over the world.

This year’s theme is “Think equal, build smart and innovate change” which focuses on finding innovative ways to promote gender equality and women empowerment. We can make International Women’s Day our day and make a difference by recognizing and supporting the right of women for proper nutrition.

Women have special nutrient needs at every stage of their lives, starting from childhood and early teens, childbearing years until the senior years.

Here are the essential nutrients women needs to function properly:

 

STAGE

NUTRIENTS AND BENEFITS

SOURCES

Childhood and early teens, child-bearing and senior years

CALCIUM

–   For healthy bones and teeth; helps reduce the risk for osteoporosis; heart rate regulation; muscle contraction

Low-fat dairy products, milk, yogurt, and cheese 

IRON

–   Essential for healthy blood cells; oxygen transport; Immune function

Red meat, chicken, turkey, pork, fish, spinach, beans, lentils and some fortified ready-to-eat cereals

VITAMIN D

–   Calcium absorption; bone mineralization

Fatty fish, such as salmon, eggs and fortified foods and beverages, such as some yogurts and juices.

Child-bearing years

FOLIC ACID

–   prevent neural tube defects, especially spina bifida and anencephaly

Citrus fruits, leafy greens, beans and peas

OMEGA 3 FATTY ACIDS

–    prevent preterm births

–   reduce the risk of heart disease

Fatty fish (salmon, mackerel, tuna), seafood, nuts and seeds

Child-bearing and senior years

VITAMIN B12

–   Essential for healthy nervous system development and function

Animal sources such as meats from pork, beef and fish.

and prevent excess weight gain. Women typically have less muscles yet more body fat compared to men, so they need fewer calories in order to maintain healthy body weight. Not to forget that physical activity should be balanced with food intake. Keep in mind that Energy In = Energy Out.

Good thing! We have healthy sources that can give you adequate calories. Gardenia offers a variety of healthy breads to choose from. You may want to try Gardenia Wheat Cranberry Loaf with the combined benefits of whole wheat, as a good source of fiber, and cranberries that have antioxidant properties.  Check out this recipe for a healthylicious treat:

GARDENIA VEGETABLE LUMPIA


Per serving: Carbohydrates: 50 g, Protein: 5 g, Fat: 20 g, Energy:  400 kcal

INGREDIENTS:

2 slices Gardenia Wheat Cranberry Loaf
2 Tbsp Onion, chopped
2 Tbsp Garlic, minced
¼ cup Squash, julienne
¼ cup Baguio Beans
¼ cup Turnip, julienne
1 Tbsp Soy Sauce
2 Tbsp Peanut Butter
Salt and Pepper, to taste
¼ cup Water

 

PROCEDURE

  1. Heat oil in a pan. Sautee garlic and onions.
  2. Add all the vegetables, soy sauce and water. Simmer. Set aside and let it cool.
  3. Flatten each slice of Gardenia Wheat Cranberry Loaf.
  4. Spread peanut butter on each slice. Place vegetable mixture at the edge part of the bread.
  5. Roll it tightly. Served with stewed meat. Enjoy!

 

Women who are stronger, healthier, and well-informed about nutrition can make better choices that can benefit their own needs and most especially the needs of their families. Better nutrition can unlock and maximize women’s potential by improving their overall health and well-being.

References:

https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-women

https://www.webmd.com/women/features/women-nutrition