As women, our bodies shift, evolve, and respond to every decade of life in ways no one really prepares us for.
Maybe what worked in your 20s suddenly… doesn’t.
Maybe you hit your 40s and wonder, “Why is my body changing even though I’m doing the same things?”
Or maybe you’re trying to help your daughter grow up with a healthier relationship with food than you ever had.
Recently, I completed a continuing education course taught by Jessica Crandall Snyder, RDN, CDE, one of the leading voices in women’s nutrition. It was all about fueling women’s health through critical stages of life: adolescence, early adulthood, pregnancy, perimenopause, menopause, and beyond.
What I learned was incredibly eye-opening… not just scientifically, but in understanding the real-world challenges women face every single day.
Today, I’m sharing the biggest takeaways with you. Not as a dietitian. Not as a doctor. But as an Exercise Physiologist who coaches women every day through these exact transitions.
Let’s dive in.
Why Women Are So Confused About Nutrition (Spoiler: It’s Not Your Fault)
Women are not confused because we lack discipline or knowledge.
We’re confused because the world keeps shouting at us.
We juggle careers, families, aging parents, and endless responsibilities while also absorbing mixed messages from:
Social media
Friends at book club
Grocery store magazines
Influencers selling detox supplements
Diet culture pushing keto, intermittent fasting, “clean eating,” low carb, no carb…
On top of that?
Most women feel overweight or inadequate even when their BMI is normal.
This pressure leads to:
Restrictive dieting
Cutting entire food groups
Over-exercising to “cancel out” calories
Weight cycling
Shame and confusion
And it often backfires causing lower energy, harming metabolism, and even increasing long-term risks like osteoporosis and heart disease.
One of my biggest takeaways from the course was this:
Women don’t need more rules, they need clearer priorities.
The Four Pillars Women Should Return to at Every Age
This was one of my favorite frameworks from the course:
1. A Healthy Mindset
Understanding your body, not fighting against it.
2. Sustainable Activity
Movement that supports your life and longevity, not punishment.
3. Balanced Nutrition
Fueling, not restricting.
4. Longevity & Prevention
Thinking about your heart, bones, metabolism, and brain as much as the scale.
Most women abandon a new habit if it doesn’t “work” in two weeks.
This course was a reminder that real change is more like a marathon than a sprint.
What Women Actually Need NutritionallyProtein: The Muscle & Metabolism Protector
Most women severely under-eat protein, especially at breakfast.
A great, simple target from the course:
20 - 30 grams of protein per meal
Evenly spaced across breakfast, lunch, and dinner
This supports:
Muscle mass
Metabolism
Satiety
Strength training results
This is especially important for women in perimenopause or menopause, when muscle naturally declines.
Carbohydrates: The Most Misunderstood Macronutrient
Carbs are not the enemy.
Restricting them too aggressively leads to:
Low energy
Poor recovery
Poor sleep
Mood changes
Intense cravings later in the day
Nutrient-rich carbs matter:
Fruit
Whole grains
Starchy vegetables
Dairy
Carbs also increase serotonin, which supports mood and sleep—two things most women desperately need more of.
Fats & Fiber: The Unsung Heroes
Healthy fats:
Support hormones
Aid satiety
Help absorb nutrients
Fiber is a game changer:
Women need 25 - 35 g/day
Most are eating 11 g/day
A simple goal:
10 grams of fiber per meal
Fiber supports digestion, blood sugar regulation, and even reduces visceral abdominal fat.
Micronutrients That Matter for Women
Several nutrients play a major role in women’s long-term health:
Iron
Ages 19–50: 18 mg/day
51+: 8 mg/day
Important for energy, performance, and preventing anemia
Calcium & Vitamin D
Critical for bone health.
Calcium: 1,000–1,200 mg/day
Vitamin D: 600 IU/day (half of women are deficient)
Omega-3 Fatty Acids
Anti-inflammatory and essential for brain & heart health.
Aim for at least two servings of fatty fish per week.
Phytoestrogens
These blew me away, especially their role in menopause.
Foods like soy, flaxseeds, and beans may help:
Reduce hot flashes
Support heart health
Support bone strength
Support hormone balance
A simple guideline from the course:
1-2 servings of soy foods per day if tolerated.
Choline
Essential for cell function, metabolism, and brain health.
Most women don’t get enough.
Weight, Aging & Why Your Body Changes
Women’s bodies are designed to change.
And each stage has different nutritional needs.
Teens & 20s:
Restricting calories too young can stunt growth, bone density, and hormonal development.
Age 25+:
Resting metabolism naturally declines.
Strength training and protein become essential.
Perimenopause (often 40s):
Estrogen begins to decrease—which means:
Weight shifts toward the belly
Mood changes
Sleep disruptions
Increased inflammation
All normal. All manageable.
Menopause:
Lower estrogen increases risk for:
Heart disease
Stroke
Diabetes
Osteoporosis
Women also require fewer calories and more protein, fiber, and strength training to protect muscle.
The key message?
Instead of fighting your changing body, learn how to fuel it.
Practical Strategies Women Can Start Today
Here are three tools you can implement right now:
1. The Plate Method
½ plate veggies
¼ plate lean protein + healthy fats
¼ plate starchy carbs
Simple. Balanced. Sustainable.
2. Break Up Your Movement
Most women do have time, they just don’t realize movement can happen in intervals.
Try:
10 minutes after breakfast
10 after lunch
10 after dinner
That’s your 30 minutes.
3. Meet Yourself Where You Are
You don’t need a full lifestyle overhaul.
Start with:
One balanced breakfast
One extra glass of water
One 10-minute walk
One protein-rich meal
Small wins create momentum.
The Heart of the Course: Health First, Not Weight First
This course was such a powerful reminder that women deserve:
Better than diet culture
Better than shame-based health advice
Better than chasing numbers on a scale
Health is:
Strength
Consistency
Balanced eating
Sleep
Stress management
Community
Joy
Feeling good in your body
Not perfection.
Final Thoughts
Women’s nutritional needs evolve with every decade.
Your body is not “broken” it’s changing.
And when you understand how to fuel those changes, you unlock more:
Strength
Energy
Confidence
Longevity
…no matter your age.
Your body is worth understanding, fueling, and supporting for the long term.