Nutrition for women

Eating for good health

Eating healthy food can help you feel physically and mentally well. It can also lower your risk of developing health problems and help manage conditions like heart disease and diabetes.

When you make small healthy changes to your diet and increase your physical activity, it can make a big difference to your overall health and wellbeing.

Good nutrition

Good nutrition means your body gets all the carbohydrates, fat, protein, vitamins, minerals and energy it needs to work well. This is important at any age.

The Australian Dietary Guidelines have been developed by the National Health and Medical Research Council (NHMRC) to show people how to eat for health and wellbeing.

These guidelines are for everyone except people who have special dietary needs. If you have specific dietary needs, talk to a dietitian or other qualified health professional.

The guidelines recommend you eat a variety of foods from the following 5 food groups every day:

• grain (cereal) foods, especially wholegrain and high-fibre cereals
• vegetables, including legumes (e.g. beans)
• fruit
• protein (e.g. meat and fish)
• dairy and dairy alternatives (e.g. milk, yoghurt and cheese).

You should also drink plenty of water every day.

For daily recommended intake, see the Australian Guide to Healthy Eating.

Tips for healthy eating

Follow these tips for healthy eating:

• eat a variety of foods
• eat regularly
• eat fibre (found in fruit, vegetables and wholegrains)
• eat mostly unsaturated fats
• eat less salt
• eat less sugar
• drink water and limit alcohol.

You can also see a dietitian for a personalised eating plan.

Important nutrients for women

Your body needs many vitamins and minerals to stay healthy. The following are important nutrients for women at different stages of life.

Calcium

Calcium is needed for strong and healthy bones. Your body can’t make calcium, so you need to get it from your food.

Dairy foods like cheese, milk and yoghurt are good sources of calcium. Calcium is also found in broccoli, beans, almonds, and tinned salmon and sardines (with the bones in).

The Healthy Bones Australia fact sheet lists the calcium content of common foods to help you reach your daily calcium needs.

If you don't get enough calcium from your food, you may need a supplement. Ask your GP (doctor) for more information.

Iron

Iron carries oxygen to your cells, boosts your energy and helps keep your immune system healthy. Low levels of iron can make you feel tired.

Iron is important for everyone, but if you have periods (especially heavy periods), you need more iron than other people. Being pregnant also increases your iron needs.

Good sources of iron include red meat, chicken and fish. It’s also found in plant foods such as spinach, lentils, beans, nuts and seeds.

The HealthDirect chart shows you iron-rich foods and meal ideas to help meet your needs.

Protein

Protein is needed to build and repair muscle and bones. It also helps make hormones and brain chemicals (neurotransmitters). Protein supports your immune system and is needed for healthy skin, hair and nails.

Eating protein at each meal will help you meet your protein needs.

Good sources of protein include meat and fish, dairy products, nuts, seeds, legumes and soy products.

Vitamin D

Vitamin D is important for bone health as it helps your body absorb calcium. It's also needed for cell growth, a healthy immune system, hormone function and the nervous system.

Most of your vitamin D is made by exposing your skin to sunlight. Small amounts are found in oily fish, eggs, mushrooms, fortified margarines, cereals and milk.

If you have low levels of Vitamin D, your GP (doctor) may recommend a vitamin D supplement.

Other important nutrients for women

Other important nutrients for women include:

• Omega-3 fats support brain function, growth and development, and the immune system. They also reduce the risk of heart disease and endometriosis, reduce inflammation, help treat depression and increase fertility.
• Iodine supports metabolism and normal development of the brain, nerves and bone. You need more when you are pregnant and breastfeeding.
• Folate (also called ‘B9’ or ‘folic acid’) is important for the nervous system and supports healthy growth and development. It’s recommended women take a supplement at least one month before getting pregnant and during the first 3 months of pregnancy.
• Magnesium is needed for healthy muscles and nerves. It also helps with blood pressure and bone health.
• Vitamin B is a collection of 8 nutrients (vitamin B1, B2, B3, B5, B6, B7, B9 and B12) that work together. They’re also called the ‘B-group vitamins’ or ‘vitamin B complex’.
• Phytoestrogens are found naturally in plants and act in a similar way to the female hormone oestrogen.

More information

For more detailed information, related resources, articles and podcasts, visit Jean Hailes for Women's Health.

Where to get help

• GP (doctor)
• Jean Hailes for Women's Health
• Dietitians Australia
• Nutrition Australia.