FitnessTransform.com - Current Trends in Women's Nutrition

If we compare what current society has set for acceptable ideals in men and women's physiques, men definitely received the better deal. As long as the belly is not hanging too far over the belt, men are considered to be in "pretty good shape". Instead of being straight-forward and telling a man that he has a flabby waistline, it is smoothed over with the term "love handles". However, if a women adds a few extra pounds it becomes the battle of the bulge. It is no coincidence that fitness clubs, weight loss centers and diet supplements advertise heavily towards the female demographic. The majority of women are not happy with their bodies and will take measures to follow insane diets and work out fiercely in hopes of achieving the "perfect" body. Unfortunately, these practices are neither sound nor healthy.

Along with social pressures, women face the biological see-saw ride of menstrual cycles, pregnancy and menopause. After 10 years of researching nutrition trends and 12 years with my wife, I realize the challenges women face to stay healthy and fit. Those that men can only observe and make us thankful for our less intricate physiology.

Among the tidal wave of supplements and diet books targeted towards the female gender, there are those that offer nutritional benefits. Eating properly does not require an over-complicated diet from a weight loss center or 397 page book by Joe Celebrity's ex-trainer. It is simply a matter of weeding out the high-tech, sensationalized garbage and grasping concepts that are practical and satisfy one's common sense. Before throwing oneself into the latest medical, psychological or spiritual trend, take a basic approach to what you are eating. The benefits from the combination of eating properly, regular exercise and choosing the right nutrition supplements are boundless.

Fat

Fortunately, the high carbohydrate, low-fat diet has lost steam over the last few years. It recommends eating 30% or less of calories from fat, which sadly caused followers to go to the extreme and adopt a very unhealthy no-fat diet. While fat phobia ran rampant, so did dry hair and skin, fatigue, poor fat-soluble vitamin absorption (vitamins A, D, E, K), mood swings and hormonal dysfunction.

Essential Fatty Acids (EFAs) found in foods that contain fat play a major role in hormone regulation. They are described as "essential" because they can not be manufactured by the body. EFA deficiencies have been linked to several female conditions including PMS and difficulties with pregnancy, lactation and menopause.

Furthermore, a little bit of dietary fat goes a long way. It provides meals with flavor, texture and stimulates the release of a satiety hormone that tells the brain we are full. Good dietary fats include flax, olive and other cold-pressed vegetable oils, nuts, seeds, egg yolks and cold-water fish (i.e. salmon and albacore tuna).

Protein

When the low-fat diet was at its height, it caused a witch hunt to cut as much fat out of the diet as possible. This led fat adversaries to eliminate protein foods as well (even lean proteins contain some fat). Nails and hair weaken and grow slower, it gets harder to recover from a workout and colds become more difficult to overcome. Protein contains amino acids that are the building blocks of every structure in our body including skin, hair, nails, muscle tissue, hormones and the immune system.

Current dietary trends refreshingly recommend higher intakes of protein. As opposed to the FDA's recommended daily intake of a paltry 50 grams of protein, it is more realistic to target 75 grams and increase based on activity and body mass.

There are several different methods for coming up with total protein intake (see Recommended Reading). For a ballpark daily intake, multiply your body weight by 25% (an average bodyfat % for females). Subtract the total from your body weight. The remainder is your approximate daily protein intake. For example, 100 lbs. body weight X .25 = 25 lbs. bodyfat. 100 lbs. – 25 lbs. = 75 grams protein. It only sounds like a lot of protein when compared to FDA daily recommendations. Don't just survive, thrive! Protein rich sources include lean cuts of meat and poultry, fish, eggs, low-fat dairy products and foods containing soy protein.

Carbohydrate

To date, this macronutrient is being subjected to the same bashing that fat was less than a decade ago. Carbohydrate intake is under fire due to the inability of high-carbohydrate diets to sustain hunger, maintain energy levels and provide lasting weight loss.

The culprit is not carbohydrate as a whole, but refined carbohydrate foods. "Fat-free" pastas, breads, pretzels, rice cakes and sweets became a dominant part of the high-carb diet. Not only are these processed foods nutritionally inferior to whole carbohydrates, but in many cases they contain more calories than the original product with some fat. It is mind-boggling how a "fatophobe" will snub a 200 calorie product that contains fat and proceed to eat a similar, but "fat-free" version that is 500 calories.

A high carbohydrate diet would not be such a poor choice if they came from whole sources such as fruits, vegetables, legumes and minimally processed grains ( i.e. rolled oats). In fact, it is extremely difficult to consume a high amount of carbs when eating these foods. For example, the biggest vegetable salad you could possibly eat, contains less than 20 grams of carbohydrate, while just one cup of plain pasta contains 40!

Supplements

Aptly named, supplements can compliment a proper whole food diet. Unfortunately, there are so many bogus products cluttering store shelves that genuine supplements have become lost in the shuffle. It is hard not to get starry-eyed over grandiose claims such as, "weight loss without diet and exercise", but common sense tell us this: No pill or capsule is solely responsible for fat gain, and the same holds true for fat loss. They simply cannot make up for poor eating habits and lack of exercise.

Nutrition bars and protein shakes are not just for bodybuilders and elite athletes. They are for on-the-go moms and busy professionals that at some point in the day, skip a meal or snack on junk food. With a tremendous advance in food science over the past decade, trusted brands of well-formulated nutrition bars and protein shakes (powders or ready-to-drink) do not contain artificial ingredients—there is no need for them. They also have a nutrient-dense balance of favorable carbs and fat, are lower in sugar, high in protein and most importantly, taste good.

Another supplement that tends to get overshadowed is the plain, old-fashioned multivitamin. Exhaustive research has been conducted on the safety and efficacy of essential vitamins and minerals. Their benefits through menstruation, pregnancy, menopause and in the prevention of breast cancer are well-documented. Again, a multivitamin cannot make up for a poor diet, but it can certainly provide nutritional assurance where foods may be lacking in one or more essential nutrient.

Fitness

It is not atypical for a women's fitness program to be dominated by aerobic activity. When performed in moderation with other activities, it is definitely beneficial to one's health. But when performed excessively, it can be damaging.

Aerobic activity occurs when cells in the body require oxygen to produce energy for prolonged activity (i.e. bicycling, jogging). A waste product of this function is the free radical. Free radicals in a healthy body are neutralized by antioxidants (such as Vitamins C and E) and the immune system. However, the combination of excessive aerobic activity and following a low-fat, nutrient-poor diet can accelerate free radical damage. The most evident result of such damage is advanced aging. A well-rounded fitness program includes moderate aerobic activity and weight training. Training with weights or resistance equipment tones muscles and improves bone density--a factor in preventing osteoporosis.

Meal Tips

1. Make protein the center of all your meals and snacks. Whether eggs, turkey, fish or low-fat dairy, simply remember "lean is clean" Hot dogs, bologna and greasy fast food burgers definitely do not qualify.

2. Eat "white carbs" responsibly. The likes of pasta, bread and potatoes should not make up the bulk of your meal. They are carb-rich and nutrient poor. If you do eat them with a meal, make white carbs a side dish.

3. A sub-category of white carbs are "pleasure carbs". These are the sweets and snack foods laden with sugar or refined grains. The pleasure is short-lived. Refined carb foods spike your blood sugar and cause energy levels to plummet within a short period of time. Resurrect the true meaning of "treat" and only eat them once in a while—and not after or between every meal.

4. Eat "green carbs" in abundance. As pointed out earlier in this article, it is almost impossible to eat too many carbohydrates in the form of whole fruits, vegetables, grains and legumes.

5. Eat some fat with every meal. Egg yolks, butter, oil-based salad dressings, seeds, nuts and nut butters are all fantastic foods for adding beneficial nutrients, flavor and satiety to a meal.

6. Avoid foods with artificial ingredients. With so many good natural food products now available, there is no excuse for eating those that contain hydrogenated oils, artificial colors, flavors or preservatives.

7. Use nutrition bars and protein shakes to fill in daily gaps where you typically skip a meal or make an unfavorable food choice. Solid nutrition products are not only convenient, taste good and offer nutrient-density, they also meet the criteria mentioned in #6.

8. Take a daily multivitamin. It is a very inexpensive way to prevent nutrient shortcomings. Even with a proper diet, there is no guarantee that the foods we eat consistently provide us with an adequate amount of essential vitamins and minerals.