Good nutrition is about giving your body the energy and nutrients it needs to move, recover, build strength and support health. And importantly, our nutritional needs change throughout our lives.
Pregnancy
Pregnancy increases the demand for a number of nutrients. Folate, iodine, iron, calcium and protein are particularly important, supporting both mum and baby. If you’re planning a pregnancy, pregnant or breastfeeding, it’s worth discussing your individual nutritional needs with your GP or an Accredited Practising Dietitian.
Breastfeeding
Breastfeeding places additional nutritional demands on the body. Adequate energy, protein, calcium, iodine and a range of vitamins and minerals help support mum’s health while providing nutrition for baby. This is also a time when eating regularly and conveniently can be more important than striving for a “perfect” diet.
Perimenopause
As we approach menopause, it becomes increasingly important to think about protein, calcium, vitamin D and overall dietary quality. Maintaining muscle and bone strength becomes a priority – alongside resistance and weight-bearing exercise.
Menopause & Beyond
The drop in oestrogen around menopause accelerates bone loss, making bone health particularly important. Calcium needs increase to around 1,300 mg/day after 50 or after menopause, and adequate protein, calcium, vitamin D and regular resistance/weight-bearing exercise all contribute to maintaining healthy bones and muscle.
And Throughout Every Stage …
Think add, rather than restrict:
- Include a source of protein regularly
- Eat plenty of vegetables, fruit and wholegrains
- Include calcium-rich foods
- Choose foods that provide healthy fats
- Stay hydrated
- Fuel your activity – don’t be afraid to eat enough
- Prioritise consistency over perfection
Food is fuel and fuelling well is an important part of looking after your health at every stage of life.
Individual nutritional needs vary. If you’re pregnant, breastfeeding, experiencing heavy periods, or have concerns about your nutrition, speak with your GP or an Accredited Practising Dietitian.