Nourish Like a Woman: Eating Well Through Every Stage of Life

Eating healthy through menopause

Good food is more than fuel. It’s wisdom. It’s energy. It’s medicine. And if you’re anything like me, you’ve probably realised that what nourishes us at 21 won’t cut it at 41 or 61.

Nutrition for women shifts with every stage of life. It’s not static, it’s cyclical. Just like us. And understanding those shifts? That’s power.

On my own wellness journey, personally and professionally I’ve had to rethink what I eat, how I live, and even how I rest. Especially now, navigating perimenopause, I’ve made intentional changes to both my nutrition and my lifestyle. Supporting hormone shifts, managing energy, and prioritising sleep are now top of my list.

This blog is a breakdown of the key nutrients we need at each stage of womanhood, backed by science and lived experience. Nothing fluffy just real, grounded guidance to help you thrive.

Girlhood & Adolescence – Building Foundations

Puberty brings on big changes physically and emotionally. It’s when our bones grow rapidly, periods begin, and emotional regulation is still developing.

Key nutrients: Iron, calcium, protein, vitamin D.

Why? To support bone development, energy, hormone balance, and mood.

Scrambled eggs with fresh fruit and a handful of almonds? Classic. Nourishing. Effective.

➡️ A 2021 study in Nutrients found adolescent girls often fall short of calcium and vitamin D, which are essential for peak bone mass development (Nutrients. 2021;13(4):1094).

Young Adulthood – Energy, Drive & Hormonal Balance

In our twenties, life is fast. University, career, relationships—it’s a lot. And your body needs consistent energy.

Key nutrients: B vitamins, magnesium, omega-3s.

Why? These support stress resilience, mental clarity, and emotional wellbeing.

A protein-rich smoothie with chia seeds, nut butter and berries is grounding and energising.

➡️ Omega-3s have been shown to improve mood and reduce inflammation. (Front Psychiatry. 2020;11:602)

Reproductive Years – Hormonal Harmony

Whether you’re focused on fertility or just maintaining balance, these are prime years for tuning into your cycle and eating accordingly.

Key nutrients: Folate, iron, healthy fats, protein.

Why? They nourish your cycle, mood, skin, and reproductive health.

Lentil and quinoa soup, a boiled egg, plus some avocado warm, hormone-loving and satisfying.

➡️ A 2020 study in Nutrients supports folate’s crucial role in fertility and hormonal regulation (Nutrients. 2020;12(8):2413).

Perimenopause & Menopause – Empowered Transition

This isn’t a pause. It’s a transformation. Hormones shift, sleep may suffer, and the body recalibrates.

Key nutrients: Calcium, vitamin D, phytoestrogens (like flaxseed), omega-3s.

Why? To support mood, bone health, heart health, and reduce hot flushes.

Flaxseeds in a smoothie. Soy, leafy greens, oily fish, and herbal teas become your allies.

➡️ Phytoestrogens have been shown to reduce menopausal symptoms in multiple trials (Menopause. 2017;24(12):1390-1396).

Later Life – Longevity, Clarity & Strength

This is the wise woman chapter. Energy may slow, but your vitality can stay vibrant.

Key nutrients: Protein, B12, antioxidants, omega-3s.

Why? These keep the brain sharp, muscles strong, and immune system steady.

Poached eggs, avocado slices, and a bowl of berries. Simple, beautiful, nourishing.

➡️ Ageing bodies need more protein to preserve muscle mass (J Am Med Dir Assoc. 2019;20(1):35-39).

Hydration Matters – Not Just Water

Your skin, joints, digestion, and hormones all rely on hydration. Not just from water—but from hydrating foods too.

Cucumber, melon, celery, soups, and herbal teas are all brilliant. If you feel bloated, try drinking more water, not less.

➡️ Hydration improves skin elasticity and cognitive performance (Nutrients. 2019;11(8):1861).

Honouring Your Culture & Body

How we eat is shaped by our families, traditions, and the stories we were told. You can evolve your plate without losing your roots. Whether you grew up on rice and peas, jollof, or shepherd’s pie there’s space to nourish your way.

And let’s talk about body image. The pressure? It’s real. But strength, vitality and feeling good are where it’s at not comparison or shrinking yourself.

Make It Real, Not Perfect

If you’re overwhelmed by wellness rules, step back. It doesn’t have to be complicated.

• Cook simple meals

• Keep 5–6 whole food staples on hand

• Plan meals around your week

• Honour your hunger, cravings and cycle

Final Words

You’re allowed to nourish yourself with love, intelligence, and joy. Food isn’t just calories—it’s care.

And if you want more guidance? I’ve created a Nutrition Through Life Stages for Women booklet—packed with nutrition tables, stage-by-stage tips, and meal inspiration.

It’s free.

With clarity and nourishment,Alicia WaltersWomen’s Holistic Wellness Practitioner

References

• Nutrients. 2021;13(4):1094. "Nutritional Requirements for Adolescent Females"

• Front Psychiatry. 2020;11:602. "Omega-3 Fatty Acids and Mood Disorders"

• Nutrients. 2020;12(8):2413. "Folate and Women’s Reproductive Health"

• Menopause. 2017;24(12):1390–1396. "Phytoestrogens and Menopausal Symptoms"

• J Am Med Dir Assoc. 2019;20(1):35–39. "Protein Intake and Ageing"

• Nutrients. 2019;11(8):1861. "Hydration and Health"

Disclaimer: This blog is for educational purposes only and not intended as medical advice. Always consult your healthcare provider before making dietary or lifestyle changes, especially if you have a medical condition or are taking medication.