Women need to check up on nutritional needs in relation to age

There's no denying that every woman can benefit from eating a well-balanced diet. Yet this diet should also meet a woman's special nutritional needs needs that change with age.

"A woman's diet doesn't have to drastically change with age, but it should be altered to meet specific needs," says Gwen Atkinson, dietitian at the Women's Health Care Center at UW Medical Center.

All women should have a diet based on the food pyramid (emphasizing grains, pasta, fruits and vegetables) and drink eight 8 oz. glasses of water a day.

In addition, women should note the following diet recommendations:

Ages 25 to 50:
Women considering having a baby should begin eating a well-balanced diet before trying to get pregnant. Atkinson recommends daily folic acid supplements, which may reduce chances of birth defects such as spina bifida. A multivitamin with 400 micrograms of folic acid should be taken before becoming pregnant and during the first trimester of pregnancy.

Women also have higher iron needs due to menstruation and, thus, may need to supplement their diet with iron pills. This is especially advised for women who don't eat much red meat or are vegetarian.

Calcium is important to prevent osteoporosis. Since peak bone mass is reached at 30, women should consume adequate calcium early in life. After 30, calcium remains essential, as a woman's body constantly breaks down and builds bone. Approximately 1, 000 milligrams (mg) of calcium a day is recommended, with an extra 300 mg if pregnant or nursing. Dairy products are the best source, with a cup of nonfat milk providing 300 mg of calcium. Taking calcium supplements with meals ensures best absorption.

Ages 50 to 65:
Once the menstrual cycle has stopped, women's need for iron decreases from 15 mg to 10 mg per day. A balanced diet, including lean meats and fortified cereals, can provide adequate iron for most women.

Since heart attack risk increases with age, a heart-healthy diet is important. It should include increased fruits, vegetables, grains, lean meats, non-fat dairy products and a moderate amount of fat. Emphasize foods high in soluble fiber, such as coo ked dried beans, whole grains, fruits and vegetables, which help keep cholesterol levels down, are low in calories and full of nutrients.

Increased calcium is important to ward off osteoporosis. Post-menopausal women who are not on hormone replacement therapy should take 1,500 mg daily, while those on hormone replacement therapy should take 1,000 mg.

Getting enough calcium may still not prevent the accelerated bone loss that happens during and for several years after menopause. Yet hormone replacement therapy can offset this. Women should discuss the risks and benefits of hormone replacement ther apy with their doctor, Atkinson says.

Women should also watch what they drink bone loss can be caused by heavy alcohol intake. A diet excessively high in protein and sodium can also increase calcium needs.

Ages 65+ :
Older women can be at risk for malnutrition, inadequate protein, fiber and fluid intake and vitamin B deficiency. Careful attention to the nutritional adequacy of a diet is essential. Keeping a food diary may help, and this diary can be shared with a doctor if women begin to lose weight when they are not trying to do so.

Prescription drugs can make women susceptible to malnutrition by influencing how the body absorbs nutrients, causing appetite changes or having other side effects. Calcium absorption is also decreased by some medications, such as steroids prescribed l ong-term for rheumatoid arthritis, inflammatory bowel disease and asthma.

Recommended calcium intake is 1,500 mg daily. Since calcium is less well absorbed in the intestine in later years, it's important to get enough vitamin D, which is necessary for calcium absorption. It's found in fortified milk, cod liver oil and fatt y fish, as well as from exposure to sunlight.

"A women's diet remains important to her health throughout her lifetime," notes Atkinson. "Those with concerns may want to consult with their physician to make sure there are no deficiencies." ¶

Julie Rathbun