Nutrition
Fuel your body with the nutrients it needs. Learn how to eat for energy, hormonal balance, and long-term health.
Foundations of Women's Nutrition
Balanced Macros
The right balance of protein, carbs, and fats for sustained energy.
- •Protein: 0.8-1g per pound of body weight for active women
- •Carbs: Focus on complex carbs from whole grains and vegetables
- •Fats: Include healthy fats from avocados, nuts, and olive oil
Micronutrients
Essential vitamins and minerals women need most.
- •Iron: Crucial for menstruating women (18mg daily)
- •Calcium: For bone health (1000-1200mg daily)
- •Folate: Essential for reproductive health
- •Vitamin D: Supports immunity and bone health
Hydration
Proper water intake for energy, skin health, and metabolism.
- •Aim for 8-10 glasses (64-80 oz) daily
- •Increase with exercise and hot weather
- •Herbal teas and water-rich foods count too
Superfoods for Women
Nutrient-dense foods to prioritize in your diet.
Leafy Greens
Iron, folate, fiber
Try: Spinach, kale, arugula
Fatty Fish
Omega-3s, protein, vitamin D
Try: Salmon, sardines, mackerel
Berries
Antioxidants, fiber, vitamin C
Try: Blueberries, strawberries, raspberries
Legumes
Protein, fiber, iron
Try: Lentils, chickpeas, black beans
Nuts & Seeds
Healthy fats, protein, minerals
Try: Almonds, walnuts, chia, flax
Greek Yogurt
Protein, calcium, probiotics
Try: Plain, unsweetened varieties
Healthy Meal Ideas
Simple, nutritious meals for every part of your day.
breakfast
- Greek yogurt parfait with berries and granola
- Veggie omelet with whole grain toast
- Overnight oats with chia seeds and banana
- Smoothie with spinach, protein, and almond butter
lunch
- Quinoa bowl with roasted vegetables and chicken
- Large salad with salmon and avocado
- Whole grain wrap with hummus and veggies
- Lentil soup with side salad
dinner
- Baked salmon with roasted broccoli and sweet potato
- Stir-fry with tofu or chicken and brown rice
- Turkey meatballs with zucchini noodles
- Sheet pan chicken with vegetables
snacks
- Apple slices with almond butter
- Handful of mixed nuts
- Veggie sticks with hummus
- Hard-boiled eggs
Eating for Your Cycle
Optimize your nutrition based on your menstrual cycle phases.
Follicular Phase (Days 1-14)
Focus on: Fresh vegetables, lean proteins, fermented foods
Why: Support estrogen metabolism and energy rebuilding
Ovulation (Days 14-16)
Focus on: Raw vegetables, fruits, light grains
Why: Support liver detoxification during hormone peak
Luteal Phase (Days 17-28)
Focus on: Complex carbs, magnesium-rich foods, healthy fats
Why: Combat PMS symptoms and support progesterone
Menstruation
Focus on: Iron-rich foods, warming soups, anti-inflammatory foods
Why: Replenish iron and reduce inflammation
Practical Nutrition Tips
Prep Ahead
Spend 1-2 hours weekly prepping ingredients to make healthy eating easier.
Read Labels
Look for whole ingredients and watch for added sugars and sodium.
Progress Over Perfection
Small, consistent changes beat dramatic overhauls that don't last.