A Woman's Guide to Healthy Eating

A woman's nutritional needs change at different stages of life — whether it's adolescence, pregnancy, perimenopause or menopause.

But regardless of your life stage, you'll need a combination of calcium and vitamin D, iron, and folic acid to be your best at any age.

A good rule of thumb for getting the nutrients you need at any age is to:

• Aim for variety, eat from five food groups. USDA suggests: 3-5 servings of vegetables; 2-4 servings of fruits; 6-11 servings of breads, cereals, rice, pasta; 2-3 servings of milk, yogurt, cheese (or non-dairy forms) 2-3 servings of meat, poultry, fish, dried beans and peas, eggs, nuts.
• Try to eat six or more servings of fruits and vegetables a day
• Eat when you're hungry
• Eat small meals every four hours
• Drink plenty of water throughout the day
• Think smart snacking

Here's a breakdown of nutrients that you need in each decade of life:

Nutrition In Your Twenties In her twenties, a woman needs extra calcium to build bone, especially if she's physically active. She should also include soy, believed to protect against cancer and heart disease, in her diet.

Nutrition In Your Thirties Many women are putting off pregnancy into their thirties and beyond. During this lifestage, she will need to increase her intake of certain amino acids and stay away from certain foods that could harm the fetus.

Nutrition In Your Forties In her forties, a woman's needs have changed significantly. Her metabolism slows down and, depending on her lifestyle, she could be losing important vitamins and minerals.

Nutrition In Your Fifties A woman's need for calcium is particularly keen during this decade when bone loss speeds up. Her need for "heart-protective" foods also increases once her estrogen levels decline with menopause.