A Prescription for Better Health Through Food 

By Beth Machnica, MPH MS RDN CDN 

It is an understatement to say women wear many hats. We are mothers, daughters, wives, caregivers, and community leaders. We teach from home, are single parents (kids, pets, and sometimes grandchildren), work on the front lines, and give birth to future generations — all on top of being human. The super-women we are deserve applause, but also demand reflection. When we carry too much weight, it is difficult to serve others in a meaningful way. There is only so much you can pour from an empty cup. Emerging from the darkest days of the pandemic and a new normal, as women put themselves and their communities back together, their health, well-being, and emotional resiliency are more important than ever.

You might think that replenishing your mental bandwidth is entirely rooted in yoga, pet snuggles, hot baths, or eating chocolate — and these are all great — but the power of food to heal the mind is equally important. Eating is more than just a bodily transaction where calories and macronutrients are burned through exercise or sleep. Studies show that vitamins, minerals, and phytonutrients in certain foods contribute to happiness and well-being, reduce stress, and support bodily functions. Nutrient-rich foods containing omega-3s, folate, fiber, B vitamins, amino acids like tyrosine, and vitamin D are especially critical for women throughout their lives. While single-nutrient supplements can provide these, it is always best to obtain nutrition from food.   

Evidence shows that the recommended daily eating pattern to best promote women’s health should include whole grains, proteins, animal proteins, fresh fruits and vegetables, and nourishing fats.

  • Whole grains. Quinoa, buckwheat, barley, brown rice, oats, and corn 
  • Proteins. Chickpeas, legumes, lentils, soy, nuts, and seeds  
  • Unprocessed Animal Proteins. Small 1 to 3-ounce portions, especially fish 
  • Fresh fruits. Especially berries, citrus fruits, and stone fruits (peaches, plums, cherries, nectarines, apricots, dates, mangoes, coconuts, green almonds, lychees, and olives). 
  • Colorful vegetables. Fresh, frozen or canned, preferably grown locally, especially dark leafy greens, including kale, spinach, collards, and escarole 
  • Nourishing fats. Avocados, sunflower seeds, flax, chia, hemp, and walnuts  

In addition to being mindful of what to eat, women should be cognizant of the importance of maintaining steady blood sugar levels. Large fluctuations in blood sugar due to prolonged fasting or eating simple sugars stress the body; this can be prevented by consuming protein, healthy fats, and fiber at each meal and as snacks. It is also important to support the body’s natural detox system. The liver and large intestines are major paths for eliminating toxins, hormonal wastes, and other chemicals. Drinking water throughout the day and eating foods high in fiber and micronutrients, such as oats, celery, beans, apples, brazil nuts, cilantro, and flax, support the liver and intestines.  

Following these suggestions to nourish our bodies is a great prescription for soothing our daily stress and for best serving our families and communities.
Beth Machnica, MPH, MS, RDN, CDN, is a Registered Dietitian and Director of Health and Well-Being for the Buffalo Niagara Medical Campus.