As we take time this year to celebrate our mothers this Mother’s Day, it is a good time to reflect on women’s health. In particular with nutrition, there are a few key things that mothers and women everywhere need to be mindful of throughout their lives.

Calcium: Calcium plays a key role in our bone health. It is recommended that women of ages 19-50 aim for 1000mg each day and women over 50 years old to aim for 1200mg daily. About 3 servings of low-fat dairy products will help to reach this goal. Calcium is also found in sardines, leafy green vegetables and almonds. Discuss supplementation of calcium with your doctor before taking.

Vitamin D: This vitamin is also known as the “sunshine vitamin” and for good reason! We synthesize vitamin D from sunlight. It is actually not found naturally in many foods besides fish and a small amount in eggs. Vitamin D is fortified in our dairy products which is great because it works together with calcium to keep our bones healthy. The recommendation is about 600IU each day. This might be something worth discussing with your doctor at your next check up as many people in our country tend to be vitamin D deficient.

Folic acid: This nutrient is key for preventing birth defects and it is recommended that all women of child bearing age supplement their diet with 400 micrograms per day along with eating foods high in folic acid which includes fruits and vegetables.

Fiber: The current recommendation for women is 25 grams of fiber daily. Fiber is important for our heart health, blood sugar control and even may help keep us fuller for longer. Fiber is found in whole grains, fruits, vegetables, nuts and seeds. Some research shows that whole grains may be beneficial for easing menopause symptoms. A nutritious shake can also be beneficial in the menopausal stage. By reading this resource at, you will learn to handle your feelings during this phase..

Vitamin B12: This vitamin is of particular interest for women (and men) over 50 years old. Vitamin B12 plays an important role in red blood cell production. Unfortunately, as we age we become less efficient at absorbing it. Fortunately, it can be found naturally in meat, fish, dairy and eggs, but a discussion with your doctor may be a good idea to see if you need to be supplementing it to your diet.

Physical Activity: Regular activity is important for our overall health. Maintaining a regular exercise pattern can be crucial during menopause as this is when maintaining physical activity can be most challenging. Aim for 30 minutes of activity at least 5 days each week. The good news is that this does not have to be 30 minutes in one chunk of time. You can break your full “30 minute exercise meal” up into “exercise snacks” of at least 10-15 minutes at a time and still reap the benefits. Try to find an activity that you enjoy. The key is get your heart rate elevated.




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


The Family Food blog

The most reliable evidence-based nutrition information on child and adult nutrition.

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