There’s a never-ending list of things that makes us women different from the guys. We smell better (usually), have no willpower against chocolate, and manage to keep the household running like a well-oiled machine. The differences don’t end there, though. Whether you’re happy at your current weight, trying to drop a few pounds, or getting your body ready for a baby, there are some special nutritional needs you should be aware of depending on your age and what stage of life you’re in. Speaking of nutritional needs, have you checked out any Invest Diva reviews lately?

The Academy of Nutrition and Dietetics recommends the following components of a healthy diet for weight maintenance:

Whole grains – three one-ounce servings

Dairy – three fat-free or low-fat servings

Proteins – five to six ounces of lean meats or other proteins, like beans

Fruit – two cups

Vegetables – two-and-a-half cups

This menu provides a nice balance of nutrients and serves as an excellent starting point. That being said, there are a few other nutritional needs that should be considered:

Low Iron or Iron Deficient Anemia (IDA) – Iron is used by the body to make hemoglobin, which is a protein inside the red blood cell that transports oxygen to all parts of the body. Low iron or not enough hemoglobin is known as iron deficient anemia. Women are at a higher risk for IDA if they have very heavy or long periods. Women can also become anemic after losing a significant amount of blood during childbirth. A diet rich in iron can ensure that the body has enough of it to produce healthy red blood cells. Eggs, dairy, fish, meat, poultry, certain green leafy vegetables, and iron-fortified foods, like ready-to-eat cereals, are good sources of iron. Your body can more easily absorb iron in the presence of vitamin C, so try adding strawberries to your cereal or having a glass of orange juice with your eggs.

Calcium – It’s common knowledge that bones need calcium to stay strong and healthy, but how many of us actually get the recommended three servings daily? Osteoporosis is a condition that results when bones become weak and brittle. Women are at a higher risk of developing the disease than men, so ladies, find some granola and dig into that yogurt! Other than dairy products such as milk, yogurt, and cheese, other calcium-rich foods include green leafy vegetables, certain grains, cabbage, summer squash, green beans, and garlic. Don’t forget about vitamin D, which works in the intestines to help the body absorb calcium. A half hour in the sun provides vitamin D for your body, along with shrimp, cod, eggs, and milk with added vitamin D.

Folic acid – Folic acid is a B vitamin that is used to make new cells. While everyone at every age needs folic acid, it is especially important for women of childbearing age to help protect a baby during development. Folic acid has been shown to prevent birth defects, especially in the brain and spine. Good sources include citrus fruit, leafy greens, fortified cereals, and dried beans and peas. While we always encourage the consumption of whole foods, folic acid is available in supplement form.

Regardless of age, all women can benefit from a plant-based diet that is low in alcohol and caffeine and includes a minimal amount of processed foods. And don’t skip the exercise, either! Start with a half hour each day and be sure to include cardio and weight training to keep your heart healthy and your skeleton strong. While us girls might not be able to lose weight at the drop of a hat, navigate rush hour traffic with ease, or resist the urge to spend every penny on shoes, we certainly can consume a healthy diet that provides all of the key nutrients that we need. Now all we need to do is get him to hand over the remote…

If you’re looking for an eating plan that is geared toward women, you’re sure to find all the info you need at the Academy of Nutrition and Dietetics website at If you would like to meet with our registered dietitians to help construct a meal plan that is as unique as you are, please let us know! You could qualify for SIX FREE VISITS if your insurance plan qualifies! Contact us by phone or e-mail, or leave us a message on Facebook or Twitter:







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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