Nutrition for Women Made Easy
“Let food be thy medicine and medicine thy food.”
-Hippocrates
We must eat to live, and food can either be nourishing for the body or detrimentally damaging. Unfortunately diet and nutrition has become over complicated with all of the social media, influencers, and companies out there just trying to sell you something. Let me assure you that good health and optimal nutrition is not rocket science and is relatively easy to understand and obtain.
If it has a mother or comes from mother earth it is a great choice. The best choice.
When it comes to eating I recommend you focus on whole, unprocessed foods.
This means:
Meats
Vegetables
Fruits
Beans
Legumes
Rice
Whole Grains
Potatoes (sweet, red, yellow, white, etc)
Again, if it has a mother or comes from mother earth it is a great choice. The best choice.
But what about dairy products?
Technically dairy products are created from animals which have mothers. So if you can tolerate dairy, great. Go for it.
Your girl loves her some cheese, butter, and I literally refuse to drink my coffee without cream (I use half & half or whipping cream)!
But the key here is I can tolerate it. Dairy does not make me bloated or give me an upset stomach nor does it cause skin issues for me. If you suffer from these things it may be worth cutting out dairy for a while to see how your body does without it.
Okay, so now we know what we should be eating but what about sauces and flavorings?
Again, if it has a mother or comes from mother earth it is a great choice. The best choice.
There are brands out there that make dressings and sauces from natural sources that do not have the chemicals in them that wreak havoc on your body systems.
Primal Kitchen is a great option available in most stores. But another great way to learn which options are best is to start reading the ingredient labels. You should be able to recognize every ingredient in the list. If you can it is probably a safe and great choice.
Okay so I know what to eat now but how should my plate look?
How much or how often should I eat?
I recommend that people, women especially, eat 2-3 meals per day with 1-2 snacks as needed.
As for treats, sweets, and splurges…
It is okay to splurge but we must do so in moderation. Special events and holidays are just one day here and there per year. This will not destroy your health and wellness. Treating multiple days a week as a “cheat day” or splurge will though. So practice being more selective about what you consider a special event and worth the splurge.
So how does being a woman play a role in how and what we should eat?
Women, as a collective, are more complicated than men. Our bodies are different. Our hormonal cycles are different. Therefore, it only makes sense that our caloric and nutrition needs are different. Our bodies rely on food for fuel, energy and proper nutrients to function optimally. My goal with this guide is to eliminate that confusion and empower you to reclaim your health with nutrition.
What is a calorie?
A calorie is simply a unit of energy. It is how someone long ago decided to measure food.
How many calories should I be eating?
The number of calories you should be eating varies from person to person based on height, weight, lifestyle and what your body composition goals are. The best rule of thumb is to eat when you’re hungry and don’t eat when you are not hungry. For most women though this is hard. We are more emotional by nature’s design and often mask emotions through eating. This is where calorie counting, or food tracking could be very eye opening and good for you.
If you want to start calorie tracking, I recommend using the Calorie Calculator to find a safe caloric range for you.
If you just want to focus on the big picture and overall food quality, all you need is a pen and paper. Just start writing down everything you eat on a daily basis then review it at the end of the week to see where you could have made better choices and small improvements. This is where I recommend all my clients start.
Are all calories equal?
No.
Obviously ½ an avocado is more nutritious than a doughnut even though they have about the same number of calories. This is why we can eat in a caloric deficit but still be unhealthy, have heart disease, stomach issues, fatty liver, etc. What you eat, the quality of the calories you are eating matter. That is why I recommend whole, unprocessed foods.
Again, if it has a mother or comes from mother earth it is a great choice. The best choice.
What are macros?
Macros is the shortened abbreviation for macronutrient. There are 3 macronutrients: carbs, fat, or protein. As a woman we need all 3 to function optimally. Our hormones differ from a man’s significantly. Where men live on a 24hr hormonal cycle day in and day out our hormones run on a 28 day cycle and can be significantly affected if we are not eating well and providing our bodies the proper nutrients it needs. By structuring your meals as pictured above you will ensure you are giving your body the proper macronutrients it needs to function optimally. If you are not crazy about carbs (rice, breads, pastas, etc.) you can ensure you are getting enough carbohydrates by increasing your vegetable and fruit intake.
What should my daily macro breakdown look like?
Just like with calories, your macro ratio varies from person to person based on height, weight, lifestyle and what your body composition goals are. For women though, a good general rule of thumb is 40% carbs, 30% protein, and 30% fat. These percentages can be changed based on personal goals, chronic diseases, or hormonal imbalances and is why working one on one with a health coach can be so great!
So what about fasting, Keto, etc?
I prefer the KISS method. Keep It Stupid Simple.
If it has a mother or comes from mother earth it is a great choice. The best choice.
While fasting and Keto can have a role and can even be good in certain scenarios, these diets are difficult to maintain and are best done with a health coach or medical supervision.
In Summary
Track everything you eat in a good old fashion notebook.
Focus on your plate (½ fruits/vegetables, ¼ complex carbs, ¼ protein, and 1-2 tbsp health fat).
3 meals daily with 1-2 snacks as needed (most people snack entirely way too much).
Whole foods, less sugar, and less alcohol.
“Nutrition isn’t just about eating. It’s about learning to live.”
-Patricia Comptton
