What makes a woman unique?

This question will let the women rise from their seats giving endless answers. According to Eleonor Roosevelt, “A woman is like a teabag – you can’t tell how strong she is until you put her in hot water.”

For too long, women have overlooked their own health. According to Philippine Daily Inquirer, most women tend to push aside personal health concerns because many of them are too busy caring for other people. Many women are in charge of the health of at least one parent, a spouse and children. What really hurts women’s health is not so much the disease, but a woman’s prioritizing everyone else over herself. By doing so, she is actually putting everyone at risk, as well. Who will take care of the people she loves if she is incapacitated?

Women, like men, should enjoy a variety of healthful foods from all of the foods groups, including energy-rich foods, protein, vitamins and minerals. But women also have special nutrient needs, and, during each stage of a woman's life, these needs change.

Eating Variety of Foods

Nutrient-rich foods provide energy for women's busy lives and help to reduce the risk of disease. Women of different physiologic needs like pregnant and lactating needs more nutrients, hence, there is also an increase in their food intake. The Food and Nutrition Research Institute (FNRI) has developed the Pinggang Pinoy, a healthy eating guide that will help woman receive their nutritional needs.

Iron-rich Foods

Iron is one of the key nutrients to good health and energy levels among women. Foods that provide iron include red meat, chicken, pork, fish, spinach, beans, lentils and some fortified ready-to-eat cereals. Plant-based sources of iron are more easily absorbed by your body when eaten with vitamin C-rich foods. Iron supplements may also be given at child-bearing age, pregnant and breastfeeding.

Folate (and Folic Acid) during Reproductive Years

When women reach childbearing age, they need to eat enough folate (or folic acid) to help decrease the risk of birth defects. Including adequate amounts of foods that naturally contain folate, such as citrus fruits, leafy greens, beans and peas will help increase your intake of this B vitamin. Eating a variety of foods is recommended to help meet nutrient needs, but a dietary supplement with folic acid also may be necessary for women who are pregnant or breastfeeding.

Foods and Beverages to Limit

To keep weight in check at any age, women should avoid excess calories from added sugars, saturated fat and alcohol. Limit sweetened beverages, including regular soft drinks, candy, cookies, pastries and other desserts. Avoid alcohol intake and eat fewer foods that are high in saturated fat. Incorporate more plant-base protein foods, such as beans, lentils and tofu, into your diet.

Physical Activity

Physical activity is an important part of a woman's health. Since women typically have less muscle, more body fat and are smaller than men, they need fewer calories to maintain a healthy body weight and activity level. Women who are more physically active may require more calories. Regular activity helps with weight control, muscle strength and stress management.

Care and Love

There is a saying, “Women only need 3 things: food, water and compliments.” After all the daily hardships and sacrifices of a woman, from doing the chores, raising a child, looking after a spouse, a simple compliment to her efforts would mean a tap on the back to go on. To be valued and cared for is one of woman’s basic needs.

So what do we do?

Don’t brush off a woman’s concerns as simply “overacting,” as many in our society are won’t to do. It is better to discover that nothing is wrong than to ignore a cry for help and find yourself too late to help a loved one. We do not want another story of women wheeled into a clinic to bring life, but end up being wheeled out, lifeless.

To all the men, support the women around you through simple acts of kindness. Ask her if she has eaten and if she’s been well. Look over her health once in a while and let her feel that she’s also a priority. Remember the quote, “Behind a successful man is a woman, and behind a successful woman is herself.”

To the women, rewire your thoughts; take a rational look at who you have become, and what you can change from now on. Finally, there is no magic recipe of woman’s good nutrition simply because, you are unique, and you should be healthy.