Most women I know (myself included) are busy, busy, busy! When you’re always on the go, it’s easy to prioritise everything else over your own well-being. As women, we owe it to ourselves to nurture our bodies and minds with balanced nutrition. A well-rounded diet isn’t just about maintaining a certain weight or appearance, it’s about feeling energetic and empowered and living our best, most vibrant lives. Nourishing your soul through balanced nutrition is a journey of self-care and self-love.
Every woman is unique, and so are her nutritional requirements. Factors like age, activity level and life stage (such as pregnancy or menopause) play significant roles in determining what your body needs. However, some key principles apply universally.
One of the most important issues for me is our gut health. Our gut is our crystal ball for our overall well-being. But how do we keep our gut microbiome in optimum health?
I recently discovered a company called Kiko Vitals. I thought this Women’s Month would be the ideal time to mention them. It’s run by women, for women. They’re all about looking after our gut health and hormone balance.
The products are made in South Africa by molecular biologists and biotech scientists, ensuring that their products are crafted with care and precision, using natural ingredients that are ethically sourced.
I’ve been taking their gut health supplements and they seem to be working for me. They’ve blended their prebiotic and probiotic into one product, which saves on having to take multiple supplements. I’ve had fewer of the IBS symptoms that I normally suffer from. They were a great help to me recently while travelling overseas – yay no bloating!
But supplements can only do so much. Another way of nurturing our gut and general well-being is through balanced eating. It’s not about restricting or eliminating food groups. It’s about variety and moderation, ensuring our body gets all the nutrients it needs. Here are some tips to keep your diet well-rounded:
Embrace Whole Foods: Whole foods like fruits, vegetables, whole grains and legumes should be the foundation of your diet. These foods are rich in fibre, which not only aids digestion but also helps keep you full longer. Did you know that women should aim for at least 25 grams of fibre every day? That’s equivalent to about five servings of fruits and vegetables combined with some whole grains.
Healthy Fats are Your Friends: Fat is not the enemy! In fact, healthy fats are crucial for hormone production, brain health and absorbing fat-soluble vitamins like A, D, E and K. Aim to include sources of unsaturated fats in your diet, such as avocados, nuts, seeds and olive oil. Omega-3 fatty acids, found in flaxseeds, walnuts and fatty fish like salmon, are particularly beneficial for heart health and may even help with mood regulation.
Protein Power: Protein is essential for repairing tissues, making enzymes and supporting immune function. Women generally need about 0.8 grams of protein per kilogram of body weight, which can increase depending on activity level. A 70kg woman, for example, should aim for about 56 grams of protein daily. Include a mix of plant-based proteins like beans, lentils and tofu, along with lean meats, poultry, fish and dairy.
Hydrate for Health: Water is the unsung hero of nutrition. Staying hydrated helps regulate body temperature, lubricate joints and transport nutrients. Women should aim for about 2 to 2.7 litres of water per day. Herbal teas and water-rich fruits and vegetables like cucumber and watermelon can also contribute to your hydration goals.
Portion Control: Even if you’re following a healthy diet, if you’re consuming too many calories, you’ll put on weight. It’s best to eat three proper meals a day that consist of the major food groups. A normal-sized portion will look small on a large plate which makes you feel dissatisfied, so opt for smaller plates. Half your plate should have vegetables while one quarter should consist of whole grains and the other quarter protein-rich foods. Think twice before having seconds and avoid snacking on high-fat and sugary items. If you do snack, rather eat nuts and fruit.
Nourishing your soul with balanced nutrition is a journey, not a destination. It’s about making choices that support your physical and emotional well-being every day. Remember, it’s not about perfection but about progress. Listen to your body, enjoy a variety of foods and treat yourself with kindness. After all, a well-nourished body leads to a well-nourished soul and that’s the foundation of a truly fulfilling life.
