Whether you’re starting a family or entering retirement, it can be challenging to focus on your mental and physical well-being.
For women, especially, prioritizing health can fall to the bottom of the list. While we have heard it time and time again, especially in the last few years, self-care is truly important for health and overall well-being. Self-care can come in a variety of ways including fuelling our bodies and souls. As your local Bradford registered dietitian, here are a few tips I share with my female clients about how to use nutrition to take care of themselves and their health through various life stages.
Menstruation
During menstruation, nutrition can help maintain our physical and mental well-being. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains can help to reduce common symptoms, like cramping and bloating. And for those that experience heavy periods, consuming more foods that are high in iron can help prevent anemia — a condition where the body does not have enough healthy red blood cells.
Fertility and pregnancy
If you are trying to conceive, nutrition can play an important role. Consuming a balanced diet may help with improving fertility and can be a key factor in becoming pregnant. During pregnancy, it is particularly important to consume enough folate, a B vitamin that can help prevent birth defects in babies. Foods that are high in folate or folic acid include leafy greens, citrus fruits, and fortified grains. It is important to remember that nutrition matters for the baby’s development, and is also essential for the person carrying the baby. Consuming an adequate diet that includes fruits, vegetables, whole grains, proteins, and healthy fats can help ensure that everyone is getting the nutrients they need.
Heart health
Many women may not realize that they are at a higher risk for heart disease than men. For women, nutrition can be the key to not only keeping your heart healthy, but happy. Adding in foods with more heart-healthy nutrients will naturally shift your overall diet in a positive direction without making you feel you are depriving yourself of foods you enjoy. A great way to start is by adding a plant-based meal to your dinner lineup once a week. Plant-based proteins, like beans and lentils, are a great addition to a heart-healthy diet as they contain fibre, protein, and little to no saturated fats.
This Nutrition Month, it’s time we prioritize our health and well-being. As your local Bradford registered dietitian at Zehrs Bradford, I am here to help. I provide a range of services, including virtual and in-store one-on-one consultations, store tours as well as recipe ideas. To learn more, book a 15-minute free discovery call with me at dietitianservices.ca.
Penne with peas, goat’s cheese and fresh herbs
Packed with fibre, protein, and fats, this plant-based pasta dish is not only delicious but nutritious.
Ingredients:
- 1 pkg PC Blue Menu Penne Rigate with Fibre White Pasta
- 2 tbsp PC New World EVOO Extra Virgin Olive Oil
- 1 tbsp thinly sliced garlic
- 1/2 cup thinly sliced shallots
- 1/4 cup chopped fresh parsley, tarragon, basil, mint and/or chives
- 1 tsp salt
- 1/4 tsp freshly ground black pepper
- 2 tbsp fresh lemon juice
- 1-1/2 cups PC Small Sweet Peas
- Half pkg PC Blue Menu Soft Unripened Goat’s Milk Cheese
Instructions:
- Bring 16 cups (4 L) water to a rapid boil in large saucepan. Add pasta. Stir occasionally until water returns to a boil. Cook, stirring occasionally, until tender but firm, 14 to 16 minutes. Drain, reserving one cup (250 mL) cooking liquid.
- Heat oil in large skillet over medium-high heat. Add garlic; cook, stirring, one minute. Add shallots; cook, stirring, two minutes. Add reserved pasta cooking liquid; bring to a boil. Stir in herbs, salt, pepper and lemon juice. Stir in pasta and frozen peas; cook, stirring frequently, two minutes.
- Divide among serving plates; top with goat cheese.
Julia Heos is a registered dietitian at Zehrs in Bradford.
