Healthy eating for women follows the same core pattern as for everyone: mostly vegetables, fruit, whole grains, beans, nuts and healthy fats, with enough protein and less sugar, salt and processed food. A few nutrients need extra attention at different life stages. Before the menopause, women need more iron than men, 14.8 mg a day, according to the NHS. Anyone who could become pregnant is advised to take 400 micrograms of folic acid daily before and during early pregnancy. After the menopause, calcium, vitamin D, protein and strength exercise become more important for bones and muscles. An average woman needs about 2,000 calories a day, though needs vary widely with size, age and activity.
Daily guides for adult women
| Nutrient or food | Daily guide | Why it matters |
|---|---|---|
| Calories | About 2,000 kcal (varies) | Energy balance |
| Fruit and vegetables | At least 5 portions | Fiber, vitamins, minerals |
| Fiber | 30 g | Digestion, heart health, blood sugar |
| Iron (ages 19 to 50) | 14.8 mg | Replacing iron lost in periods |
| Iron (over 50) | 8.7 mg | Needs fall after the menopause |
| Calcium | 700 mg | Bones and teeth |
| Folic acid (if you could become pregnant) | 400 mcg supplement | Lowers the risk of neural tube defects |
| Saturated fat | No more than 20 g | LDL cholesterol |
| Salt | No more than 6 g | Blood pressure |
| Alcohol | No more than 14 units a week | Breast cancer, liver, weight |
These figures come from NHS guidance on calories, calcium, fats and pregnancy vitamins.
Iron
Women who have periods, especially heavy periods, are at higher risk of iron deficiency, which causes tiredness, shortness of breath, pale skin and hair shedding. Good sources include red meat, poultry, fish, beans, lentils, tofu, dark leafy greens, nuts, seeds and fortified cereals. Vitamin C from fruit and vegetables helps absorb iron from plant foods, while tea and coffee with meals reduce it. If you have heavy periods or symptoms of anemia, see your doctor. Our list of iron-rich foods has more.
Before and during pregnancy
The NHS recommends a daily 400 mcg folic acid supplement for anyone who could become pregnant, from before you get pregnant until 12 weeks of pregnancy, plus 10 mcg of vitamin D a day. Some women need a higher dose of folic acid; ask your doctor. During pregnancy, avoid certain foods, such as raw or undercooked meat and eggs (unless from a controlled scheme), some soft cheeses, raw and cold-smoked fish, liver and alcohol. Our list of foods to avoid during pregnancy has the details.
Bone health
Women have a higher risk of osteoporosis than men, especially after the menopause, when estrogen falls and bone loss speeds up. Calcium from dairy, fortified plant milks, canned fish with bones, tofu and leafy greens, vitamin D in winter, enough protein, and weight-bearing and strength exercise all help. The NHS recommends strength exercises at least twice a week for all adults.
Menopause
Around the menopause, many women notice weight gain around the middle, poorer sleep, hot flushes and changes in mood. Diet can’t stop these changes, but a Mediterranean-style diet rich in vegetables, whole grains, beans, fish and olive oil supports heart and bone health, which both matter more after the menopause. Cutting back on alcohol and caffeine helps some women with hot flushes and sleep. Our menopause diet guide covers this in detail.
Heart health
Heart disease is a leading cause of death in women worldwide, and risk rises after the menopause. Limiting saturated fat to 20 g a day, eating oily fish weekly, choosing whole grains and plenty of fiber, keeping salt to 6 g or less, and staying active all lower the risk. Our guide to heart-healthy eating explains more.
Alcohol
Alcohol increases the risk of several cancers, including breast cancer, which is the most common cancer in women. Cancer Research UK explains that alcohol causes seven types of cancer. The NHS advises not regularly drinking more than 14 units a week, spread over several days with some alcohol-free days. Our guide to alcohol-free drinks has alternatives.
Healthy weight
Many women spend years cycling through diets. Very restrictive diets are hard to keep up and can lead to weight regain, low energy and missed periods. Steady changes, such as more vegetables, regular meals with protein and fiber, fewer sugary drinks and snacks, and enjoyable activity, tend to last longer. Our guide to losing weight safely has practical steps, and our guide to waist size and health explains a useful measure beyond the scales.
Conditions that affect women
- PCOS: a healthy diet and, if needed, weight loss can improve symptoms. Our guide to keto and PCOS discusses diet options.
- Gestational diabetes: diet, activity and sometimes medicine are used during pregnancy.
- Eating disorders, which are more common in women. If food or body image is causing distress, talk to your doctor.
A sample day
- Breakfast: porridge made with milk, topped with berries and pumpkin seeds.
- Lunch: lentil and vegetable soup with whole grain bread and a piece of fruit.
- Snack: Greek yogurt or a small handful of nuts.
- Dinner: salmon or tofu with broccoli, peppers and brown rice.
This day provides iron from lentils, seeds and greens, calcium from milk and yogurt, omega-3 from salmon, and plenty of fiber.
Common questions
Do women need supplements?
Folic acid before and during early pregnancy, and vitamin D in autumn and winter, are recommended. Iron supplements may be needed if a blood test shows deficiency.
Do women need less protein than men?
Usually a little less, because women tend to weigh less. Needs are based on body weight, about 0.75 g per kg a day for most adults, with more for older women and during pregnancy.
What should I eat for energy?
Regular meals with protein, fiber and whole grains, enough iron, and plenty of water. Our guide to foods for energy has ideas.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
