A Simple Guide to Women’s Nutrition

saidqabbaah
Mar 17, 2025
5 min read

Updated: Dec 28, 2025

Good nutrition is fundamental to women’s health at every stage of life. Dietary needs evolve over time, influenced by a number of factors, including age, lifestyle, and overall health.

This guide is here to make that journey easier, where you’ll discover the essential nutrients women need, simple strategies for building satisfying, healthy meals, and practical tips to help you incorporate better eating seamlessly into your everyday life.

The Importance of a Balanced Diet

A balanced diet gives your body the nutrients it needs to work effectively. For women, nutrition plays a key role in navigating hormonal changes, supporting reproductive health, and reducing the risk of conditions like anaemia and osteoporosis.

"Good nutrition is fundamental to women’s health at every stage of life.”

By filling your plate with a variety of fruits and vegetables, hearty wholegrains, lean proteins, and nourishing healthy fats, as well as boosting your energy and focus, you're also supporting your long-term health too, helping you feel your best every day.

Key Nutrients for Women's Health

Iron

Iron helps your body produce haemoglobin, the protein that carries oxygen in red blood cells. Women who are still menstruating often need more iron because they lose blood each month.

You can find iron in:

Liver and red meat
Beans, such as kidney beans and chickpeas
Dried fruit and nuts
Fortified breakfast cereals
Spinach and lentils

For your information, pairing iron-rich foods with vitamin C, such as citrus fruits or peppers, also helps your body absorb more iron.

Calcium and vitamin D

Calcium strengthens your bones, and vitamin D helps you absorb it. Women face a higher risk of osteoporosis, particularly after menopause, so these nutrients matter at every age.

Foods rich in calcium and vitamin D include:

Fortified dairy products and cereals
Egg yolk
Oily fish, such as salmon or sardines
Leafy greens such as kale or broccoli
Red meat and liver

Folate (folic acid)

Folate supports DNA production and cell growth. It becomes especially important during pregnancy because it helps prevent neural tube defects in the growing fetus.

You can add more folate to your meals through:

Leafy greens and citrus fruits
Liver and eggs
Beans and nuts
Seafood
Fortified cereals

Omega 3 fatty acids

Omega 3s support brain and heart health and help reduce inflammation.

You can find them in:

Fatty fish such as salmon, mackerel, or sardines
Shellfish such as oysters or mussels
Seeds such as chia or flaxseeds
Walnuts
Fortified foods

Protein

Protein builds and repairs muscles, skin, and hair.

To meet your needs, include a mix of protein sources, such as:

Lean meats and seafood
Eggs and milk
Tofu
Beans, such as lentils, or chickpeas and nuts, such as peanuts
Greek yoghurt and a variety of cheeses

Fibre

Fibre supports digestion, stabilises blood sugar, and helps with weight management.

Add more fibre by choosing:

Wholegrains, such as oats or quinoa
Fruits, such as apples or berries
Vegetables, such as carrots or sweet potatoes
Legumes, such as kidney beans or lentils
Nuts and seeds, such as almonds or pumpkin seeds

A Balanced Healthy Diet

A balanced plate combines the main food groups in the right proportions. You can use this simple guide when planning meals:

Half the plate: Non-starchy vegetables (e.g., spinach, broccoli, carrots)
One quarter of the plate: Lean protein (e.g., grilled chicken, tofu, fish)
One quarter of the plate: Wholegrains or starchy vegetables (e.g., brown rice, sweet potatoes)

On top of what’s mentioned above, you can also add a source of healthy fat, such as avocado, olive oil, or nuts, to complete the goodness factor of your meal.

If you consider yourself a picky eater, don’t stress; think of healthy eating as an adventure. Experiment with new recipes or sprinkle in different spices to make meals exciting and full of flavour. Planning your meals ahead can take the pressure off, especially on hectic days. When time is tight, keep things simple or cook a little extra to enjoy later; you’ll thank yourself on busy evenings.

Swap chips and sugary treats for snacks that fuel your body, like a handful of nuts, creamy yoghurt, or fresh fruit. Take a moment to check food labels, so you’re not surprised by hidden sugars or extra salt. Even the healthiest foods can add up, so listen to your portions and your body’s signals. And remember, moderation is your friend. Also, limiting caffeine and alcohol helps you stay hydrated and keeps your body running smoothly.

Tailored Nutrition for You

Your nutritional needs change as you journey through life. In your teenage years, when your body seems to grow overnight, it craves iron, calcium, and protein to fuel that rapid growth. Guiding young people towards healthy meals and gently steering them away from processed foods can help initiate good habits that last a lifetime.

In your 20s and 30s, your dietary focus may shift. Folate takes centre stage, especially if pregnancy is on the horizon, while iron and calcium continue to support energy and bone health. From there on, small, consistent choices you make every day can have long-term benefits for years to come.

After menopause, your body’s needs change again. With lower oestrogen, bones become more vulnerable, making calcium and vitamin D crucial allies. Also, heart-healthy foods like omega 3-rich fish and nuts are an excellent way to protect your heart and keep you feeling good.

"Small, consistent choices you make every day can have long-term benefits.”

Hydration and Supplements

Hydration is one of those simple habits we often overlook, yet it quietly powers almost everything our bodies do. Aim for around ten cups of water a day, and remember to top up even more when you’re exercising, spending time in the sun, or expecting a little one. Don’t forget that juicy fruits, vegetables, and other non-sugary beverages also count towards keeping your body well-hydrated. Think of water as a daily boost for your energy and mental clarity.

When it comes to supplements, most people get the nutrients they need by enjoying a varied, balanced diet. However, some women may benefit from an extra boost of certain vitamins or minerals through supplements, particularly if they have certain medical conditions or follow diets that limit specific foods. It’s always a good idea though to check in with a healthcare professional before adding supplements to your routine.

Eating Well to Thrive

A balanced diet tailored to your body’s unique needs can support overall health and help protect against common conditions, including nutrient deficiencies and their often distressing symptoms, while also reducing the risk of chronic health issues. By choosing nutrient-rich foods and listening to your body’s signals, you can make small, confident choices that promote your wellbeing, always.