Special Dietary Consideration for Women

For everyone - adults and children, male and female - a proper diet is based on eating adequate amounts of the four basic food groups: meat and fish; fruits and vegetables; grains; and milk products. But women have special dietary needs that can be met with a few extra considerations.

Weight loss

More than 70 million Americans said in 1989 they would like to lose weight. The majority of them were women. Many fad diets are not safe and don't lead to permanent weight loss. A basic diet of the four food groups should provide about 1,200 calories a day, which is probably a reduction unless you are already on a diet. When choosing your foods, try the following tips:

• Cut down on alcohol, soft drinks, cakes, pies, candy, chips, salad dressings and sauces.
• Select low-calorie foods from each food group. For instance, choose low-fat or skim milk instead of whole milk. Choose lean cuts of meat and eat fresh, whole fruits instead of fruit canned in heavy syrup.
• Concentrate on baked or broiled meats instead of fried.
• Eat only moderate portions.

Exercise
Diet alone is not likely to help you lose weight if you don't also increase the number of calories you burn. This can only happen through increased activity.

Do not start a diet without first consulting your physician. He or she can recommend the best methods of weight loss specifically for you, depending on your needs, your medical history and your lifestyle.

PMS

Many women feel tired, depressed and moody the week before their menstrual periods begin. This feeling is called pre-menstrual syndrome, or PMS. Women who suffer the common symptoms of PMS can control many of their feelings through diet.

• Eat fewer salty foods and use less salt at the table. This can help reduce water retention.
• Cut back on coffee, tea, cola and chocolate. These all contain caffeine, which can contribute to swollen, tender breasts.
• Have five or six small meals a day, instead of three larger ones. Eating healthy foods more frequently can reduce your craving for sweets.
• Walk, jog, swim or bicycle. Exercise can help control depression.

Iron deficiency

Women need a great amount of iron every day. A low iron intake is one of the most common nutritional problems among women in the United States, leaving them feeling tired. To get a good supply of iron in your diet, focus on the following foods:

• Red meats (beef, pork, lamb and veal, poultry and fish.
• Whole grain, fortified or enriched baked goods.
• Foods high in vitamin C (oranges and tomatoes!, along with nuts, beans, bread, spinach and raisins). Vitamin C helps the body absorb the iron in these foods.
• Do not drink tea or coffee in excess. They absorb iron from the body.

Source: Patient education material from the American College of Obstetrics and Gynecology was used as a source of information to develop the content for this topic.