A balanced diet is the foundation of leading a healthy lifestyle for both men and women. Throughout the life cycle, every child, adolescent or adult need the same kinds of nutrients, in with varying amounts. Women in particular have unique nutritional requirements. As people age and our bodies go through more physical and hormonal changes, so do our nutritional needs continue to evolve, making it important that our diet should meet these changing needs. Hormonal changes such as menstruation and child-bearing put women in higher risk of anemia due to blood loss. Decline of estrogen production leads to menopause and this is associated with increased abdominal fat and increased risk of cardiovascular disease and accelerated loss of bone mass.
According to the 2018 Expanded National Nutrition Survey (ENNS) by the Department of Science and Technology - Food and Nutrition Research Institute (DOST-FNRI), there are 11.6% of non-pregnant and non-lactating women 15-49 years old are anemic, a problem of mild public health significance, since prevalence increased from 11.2% in 2013. Meanwhile, 2018 prevalence of anemia among pregnant women stands in 26.1%, and 14.4% for lactating women. This poses a moderate public health significance in the country.
Normally, women tend to need fewer calories than men. However, their requirements for certain vitamins and minerals are much higher, requiring a higher intake of calcium, magnesium, iron, vitamin D, and folate. Calcium is needed for stronger, healthier bones and teeth. It is found in milk and milk products, salmon and small fish with bones, dark green vegetables and legumes. In case of calcium inadequacy from our diet, our body will withdraw calcium from our bones to ensure normal cell function.
In addition, women need to be mindful of their calcium intake due to decrease in estrogen levels as they grow with age. When estrogen levels drop, the body cannot absorb the calcium needed to build bone mass, and density. This physiologic reaction, if not addressed, will eventually lead to osteoporosis. Thus, it is important to get plenty of dietary calcium, in combination with magnesium and vitamin D that both increase calcium absorption from the blood into the bones. Good sources of magnesium include green leafy vegetables, nuts, whole grains, meats, milk and seafoods. Meanwhile, we can get vitamin D mainly through direct exposure of sunlight, and food sources such as fortified milk, fish oils, egg yolk, and liver.
Iron helps create the hemoglobin that carries oxygen in the blood. Due to the amount of blood lost during menstruation, childbearing age need more than twice the amount of iron than men do even during pregnancy and breastfeeding. However, some are not getting nearly enough iron in their diets, making iron deficiency common in women. To address this, women are to consume iron-rich foods such as lean meat, liver, green leafy vegetables, legumes, beans, egg, and iron-fortified bread and cereals prevent the uprising iron deficiency anemia.
When pregnant, women should take iron with folic acid supplements since food sources are not adequate for higher nutritional needs. Folate can greatly reduce the chance of neurological birth defects, especially when taken before conception, and during the first few weeks of pregnancy. In time, folate can help the body manufacture estrogen during menopause.
To ensure healthy and balanced diet for women, the National Nutrition Council (NNC) suggests to refer to the Pinggang Pinoy for healthy Filipino adults (19-59 years old) developed by the DOST-FNRI. The recommended consumption of the following food groups per day for adult women is likewise promoted:
- 5-8 servings of rice and rice products, corn, root crops, bread and noodles
One serving is equal to: ½ cup of cooked rice, 3 pieces of small pandesal, 2 slices of small loaf bread, 1 cup of cooked noodles and 1 medium piece of root crop
- 2-3 servings of fruits
One serving is equal to: 1 medium size banana, 1 slice of mango, 6-8 pieces of lanzones, 200 grams slice of melon and half a cup of apple (if large)
- 3 servings of vegetables
One serving is equal to: 2 cups of raw vegetables (cucumber, lettuce, radish), 1 cup cooked vegetable (chayote, ampalaya, malunggay, cabbage), and ½ cup raw or cooked vegetables (carrots, mungbean sprout, string beans, squash fruit).
- 1 glass of milk and milk products
One serving is equal to: ¼ cup or 4 level tablespoons powdered milk, ½ cup yoghurt, and 1 cup fresh carabao and cow’s milk.
- 3-4 servings of fish, shellfish, meat, poultry, dried beans and nuts
One serving is equal to: 2 pieces small size variety of fish (sapsap, tilapia, tamban), 1 piece medium size variety of fish (galunggong, hito, dalagang bukid), 1 small leg chicken leg, 1 piece chicken egg and 1 matchbox size pork.
In addition, World Health Organization (WHO) says that regular physical activity can improve health and help prevent many of the diseases, and conditions that are major causes of death and disability. All healthy adults, men and, women aged 18-64 years should accumulate 150 minutes per week physical activity.
Women play a vital role in human progress, thus, meeting the nutrition needs of a woman is very essential to allow the women to fulfill their various roles in life. This is a call to lift up our fellow women through optimal nutrition. (CMU BSND OJT Darlene A Aranas Vergara)
