At every stage, food and nutrition are the cornerstone to good health. And women, in particular, have special nutritional needs throughout life. Knowing which nutrients matter most can help you choose the best foods.Pregnancy and Motherhood
- Folic Acid: This form of B vitamin helps make and maintain new cells and reduces the risk of birth defects that affect the spinal cord. Many foods are now fortified with folic acid. Sources include certain cereals, pasta and bread; and natural food sources of folate are found in legumes, leafy green vegetables and citrus fruit.
- Iron: Is important in many basic body functions, such as taking oxygen to cells. Vitamin C-rich foods, such as leafy green vegetables, help with iron absorption from non-animal foods. Food sources with high-to-moderate amounts of iron include red meat, chicken and fish, fortified cereals, fortified instant cooked cereals, legumes and some leafy green vegetables such as spinach.
- Calcium: The most abundant mineral in the body is required for muscle function, nerve transmission and hormonal secretion. The remaining 99% is stored in the bones and teeth where it supports their structure and function. It is important to consume adequate amounts of calcium daily before, during and after pregnancy. Dairy sources of calcium-rich foods include low-fat milk, yogurt and cheese. Non-dairy sources include collard greens and calcium-fortified cereals, soy beverage and tofu.
- Omega-3s: These essential fatty acids, EPA and DHA, are an integral part of cell membranes throughout the body. They provide the starting point for making hormones and for brain and nerve cell development. Even women who do not plan to have children should ensure to get plenty of omega-3s. These healthy oils have also been shown to reduce the risk of heart disease. The best food sources are found in salmon, trout, herring, walnuts, flaxseeds, canola oil and soybean oil.
Menopause and Beyond
- Calcium: Although some bone loss is inevitable with age, women can slow the process by getting enough calcium.
- B12: The body's ability to absorb this crucial vitamin also declines with age. This vitamin is essential for producing red blood cells and for maintaining healthy nerve function. A diet abundant in most fish and seafood, red meat, low-fat milk, yogurt and cheese and foods fortified with B12 can supply adequate amounts for most older women.
- Vitamin D: This unique vitamin functions as a steroid hormone in the body. The skin produces vitamin D when it is exposed to ultraviolet rays from the sun. Its major role is to maintain normal blood levels of calcium and phosphorus. It promotes calcium absorption in the intestines, immune function and the reduction of inflammation. Common food sources include low-fat milk, yogurt, fortified soy, rice or almond-beverage, eggs, pork, salmon, trout and sardines.
- Fluids: As thirst signals often become impaired with age, fluid also needs increase with age.Fluids should not replace food at mealtimes, however, they should be consumed at and between meals.
Want to put this information into action? Black Creek Community Health Centre offers two programs where you can learn about healthy eating and receive practical tips and support from a Registered Dietitian. For more details check out our Upcoming Events section (page 6)Among previous workshop participants, this is what they had to say: "I have learned many things that will improve my everyday life such ascooking a variety of vege & fruits, eating healthier, cooking nutritiousfood that isn't expensive." "This program helped me to be more open to try new vege & fruits." For more details, call 416 249 8000 ext. 2258 and check out our events section. Upcoming Events info: Let’s Cook Lunch2202 Jane StreetMay 10 – June 28, 1:00 – 3:00 p.m. Mindful Eating2202 Jane StreetMay 18 – June 8, 2:00 – 4:00 p.m.