Well-Nourished Women Means A Brighter Future

In every step of a woman’s life, proper nutrition and regular exercise are the foundations of good health. However, certain nutrients become significant in a specific period for a woman. Knowing which matters most can help her choose the best foods to take.

In early childhood and teens, the optimum guarantee that a girl achieves her nutritional needs is a healthy and balanced diet. A healthy diet is a diet abundant in energy giving, body building and body regulating foods. But there are three nutrients that are particularly important in this stage – calcium, vitamin D and iron. Teenage girls require 1,000 mg. calcium every day. Natural sources of calcium, such as low-fat dairy products, are the smartest choice, because they also contain vitamin D and protein, both required for calcium absorption. Vitamin D rich foods in the Philippines are dairy products like butter, cheese and eggs. Just like milk, these products also contain high amount of Vitamin D. Until girls begin to menstruate, they need about 8 mg of iron a day. Between ages 13 and 18, the recommended intake is 28 mg/day.

During adulthood, especially if a woman is already capable of becoming pregnant, vitamins like folic acid, B12, choline, omega 3, vitamin D, calcium, iron are necessary. A healthy diet accompanied by moderate exercise is very important as it will help in fetal growth and development, thus providing better pregnancy outcome. A healthy diet is very important because the deficiencies of nutrients have detrimental effect on both the mother and the fetus. During pregnancy and lactation, an additional recommended energy intake of 300 kcal and 500kcal is needed, respectively.

During the period of menopause and senior years, there are changes in the woman’s body. The requirement for iron drops because women are no longer menstruating. Requirements for some other nutrients increase because the body loses some of its ability to absorb or metabolize them. The bones will begin to lose its density. This can make them weaker over time, so it is important to make sure you’re getting enough calcium and vitamin D, which are vital for bone health. Protein is also important during this stage as it plays a vital role in helping the body recover from illness and infections.

Women are essential in our society. They are the cornerstone in making the community healthy and strong. They play significant roles from birth till the end of life. According to Brigham Young, “You educate a man; you educate a man. You educate a woman; you educate a generation.” Therefore, we need to educate women especially on their nutritional needs most importantly during pregnancy and lactation for the profound impact it brings to herself and to her baby. If girls in Central Visayas can reach these nutrient recommendations at every stage in life, there will surely be a different nutrition landscape in the region. Smart, healthy and well-nourished women ensure the health of the future generation. //KPJ (www.nnc.gov.ph)