Encyclopedia of Diets - A Guide to Health and Nutrition

of the menstrual cycle.Irondeficiency is also common

among females with poor diets or very low body

weight. The recommended intake of iron for females

is 15 to 18 milligrams (mg) per day. Good sources of

iron include red meat, dark green leafy vegetables,

legumes, and fortified breads and cereals.

Nutrition for Pregnancy and Breastfeeding

Good nutrition is important during pregnancy

andbreastfeeding, as there is an increased need for

calories and for most nutrients. A particularly impor-

tant nutrient during pregnancy is folic acid, one of the

B vitamins. Folic acid reduces the chance of having a

baby with birth defects of the brain and spinal cord.

Experts recommend that women of childbearing age

consume 400 micrograms (mg) of folic acid every day.

Pregnant women should consume 600mg per day.

Good sources of folic acid include dark green leafy

vegetables, oranges and orange juice, dried beans and

peas, and fortified breads and cereals.

Adequatecalciumintake during both pregnancy

and breastfeeding is also important, since calcium

is drawn from the mother. The recommended intake

of calcium during pregnancy and lactation is 1,000 mg

a day. A pregnant or lactating teenager needs 1,300 mg

of calcium a day. Before becoming pregnant, a woman

should discuss folic acid or calcium supplementation with

a physician, as well as multivitamin supplementation.

Hormonal changes during pregnancy may trigger

a condition called gestational diabetes. Gestational

diabetes is characterized by high levels of sugar in the

blood. The condition can be diagnosed by a screening

test between the twenty-fourth and twenty-eighth

week of pregnancy. Changes in diet and exercise are

often sufficient to keep blood sugar levels in the nor-

mal range. For most women, the condition goes away

after the birth of the baby. Women who have gesta-

tional diabetes are more likely to develop type 2 dia-

betes later in life.

PMS and Menopause

Many women seek medical help for premenstrual

syndrome (PMS). While nutrition advice often varies,

there is insufficient scientific evidence that any diet

modifications will prevent or relieve PMS symptoms.

A combination of good nutrition, exercise, and stress

management may be the best way to relieve the symp-

toms of PMS.

Soyhas garnered much attention in recent years as

a dietary treatment for menopausal symptoms. Soy is

a rich source of isoflavones, an estrogen-like substance

found in plants. Some studies suggest that regularly

eating moderate amounts of soy-based food products

can help decrease menopausal symptoms; however,

other studies do not support the idea. More research

is needed to gain a better understanding of the effects

of soy on menopausal symptoms.

During menopause, a woman’s metabolism slows

down and weight gain can occur. The accumulation of

body fat around the abdomen also increases. Exercise

and careful food choices can minimize both of these

occurrences.

Complications

Chronic Diseases

As women age, the risk of developing chronic dis-

ease increases. Women over age forty-five who are over-

weight, physically inactive, and have a family history of

diabetes are more likely to develop type 2 diabetes.

Maintaining a healthy weight, eating a varied and bal-

anced diet, and engaging in an active lifestyle can reduce

the risk of developing type 2 diabetes. Diabetes carries

many risks with it, including eye disease, nerve disease,

kidney disease, and heart disease.

Women are at a higher risk of developingosteo-

porosisas they age than men are. Osteoporosis is an

irreversible disease in which the bones become porous

and break easily. There are many factors that contrib-

ute to this disease, including genetics, diet, hormones,

age, and lifestyle factors. The disease usually has no

symptoms until a fracture occurs.

Diets low in calcium, vitamin D, or magnesium—

or high intakes ofcaffeine, alcohol, sodium, phospho-

rous,orprotein—mayincreasethechanceofdeveloping

osteoporosis. Good nutrition and weight-bearing exer-

cise, such as walking, hiking, or climbing stairs, helps

to build strong bones.

KEY TERMS

Antioxidant—Substance that prevents oxidation, a

damaging reaction with oxygen.

Fortified—Altered by addition of vitamins or

minerals.

Isoflavones—Estrogen-like compounds in plants.

Menopause—Phase in a woman’s life during which

ovulation and menstruation end.

Saturated fat—A fat with the maximum possible

number of hydrogens; more difficult to break

down than unsaturated fats.

Women’s nutrition