Women's Health Nutrition Guide

Women’s Health Nutrition Guide >25 grams of Fiber Fruits & Vegetables, Legumes/Beans, Nuts, Seeds, Whole Grains Benefits: Gut Health, Insulin Resistance, Heart Health, Weight Management Coach Tip: Try tracking your fiber and aim to add in 1 high-fiber food like beans on a salad or chia seeds in your yogurt. Supplements like psyllium husk, wheat dextrin, or guar fiber can fill in gaps, but it is best to get a variety of plant foods. 1.0-1.5 g/kg Protein or 20-30% Calories Lean meat, Omega-3-Rich Seafood, Nuts, Seeds, Legumes/Beans, Low Fat Dairy, Soy (Edamame, Tofu) Benefits: Maintain Lean Muscle & Bone Density, Tissue Repair, Hair/Skin/Nails, Hormonal Balance, Immune and Metabolic Health Coach Tip: Aim for 20-30 grams of protein at each meal. Evenly distributing protein throughout the day will keep you feeling full longer. Anti-inflammatory Eating Plan Benefits: Improve Mental Fitness and Brain Health, Heart Health, Lower Risk For Cancers & Chronic Disease, Reduce Inflammation and Improve Immune Health Coach Tip: Try the Mediterranean Diet to lower inflammation and promote hormone balance. Limit added sugars (

Beneficial Supplements To Consider Eat the rainbow: Add 1 serving of fruit or veggies daily OR try adding in 1 color of produce you don’t typically eat. Aim for 5+ servings per day. Build balanced meals with a simple formula: Protein + Fiber + Healthy Fat + Color (Fruit/Veggies). Use AI to help with meal ideas and shopping lists. Make simple swaps: choose a whole grain over processed refined grain, choose a snack high in protein & fiber like fruit with nuts or veggies with hummus Quick, high-protein breakfast: Overnight oats with protein powder & berries or smoothies with fruit, spinach, Greek yogurt & nut butter Try tracking nutrients: Use an app like Cronometer to track protein, fiber, or vitamin/mineral intake. Assess your baseline then look for ways to improve. Smart shortcuts: cook double portions of proteins to use in multiple meals, buy pre-cooked proteins (rotisserie chicken, canned tuna, tofu, lentils), buy cut fresh/ frozen veggies Hydration first: start the day wth glass of water before coffee, keep refillable water bottle nearby, aim to drink ½ your weight in water Keep healthy grab & go staples: pre- washed/cut fruits & veggies, cheese sticks, hard boiled eggs, roasted edamame, jerky, protein shakes, bags of nuts/seeds Creatine Probiotics Collagen Curcumin Ashwaganda Muscle strength, exercise performance, bone & brain health Supports vaginal health, reduces inflammation & promote gut health Skin elasticity, joint heath, and bone density Anti-inflammatory, joint health, alleviates PCOS symptoms & hot flashes Regulates hormones, stress support, increase libido, improves mood & menopause symptoms *Consult with your doctor

Hormone Friendly Foods Hormone changes, stress, diet and environmental factors can disrupt your microbiome. Support your gut health and immune system, fight inflammation, manage weight, and improve mood by incorporating these gut-friendly foods: Prebiotics Jicama, Garlic, Onion, Green Bananas, Asparagus Probiotics Sauerkraut, Kimchi, Yogurt, Kefir, Miso, Tempeh High-Fiber Foods Beans, Lentils, Chia Seeds, Pumpkin Seeds, Hemp Seeds, Almonds, Cashews, Pistachios, Vegetables & Fruits (fresh, dried, or frozen), Quinoa, Whole Grain Bread, Lentil or Chickpea Pasta, Barley, Farro, Brown Rice, Hummus, Popcorn, Oats Balance your hormones and minimize PMS and menopause symptoms by including these foods: Phytoestrogens Edamame, Tofu, Flaxseed, Berries, Legumes Cruciferous Vegetables Broccoli, Cauliflower, Brussels Sprouts, Kale Healthy Fats Olive Oil, Avocado Oil, Olives, Avocados, Nuts, Tuna, Salmon, Walnuts, Chia Seeds, Flaxseeds •½ cup cottage cheese= 15 g •¾ cup Greek yogurt=18 g •String cheese= 6 g •1 egg= 7 g •3 ounces chicken breast=25 g •3 ounces salmon=22-25 g •Tuna pouch (3 oz)= 24 g •½ cup edamame= 9 g •1 cup cooked lentils=19 g •1 cup chickpeas=16 g •6 oz extra firm tofu= 18 g •2 tablespoons nut butter= 8 g •1 oz pumpkin seeds= 9 g •1 oz almonds= 6 g •1 cup quinoa= 8 g •1 cup green peas= 8 g Coach Tips- Here are some ways to increase protein intake: -Add protein powder or Greek yogurt to smoothies or overnight oats -Have shredded chicken on hand for an easy protein at meals or snack -Drain and rinse a can of beans to add to soups and salads -Roast/air fry beans or edamame for snacking -Add cottage cheese to scrambled eggs -Use lentil or chickpea pasta instead of white pasta High Protein Foods Shopping List Processed foods, alcohol, caffeine, and added sugar can be inflammatory and result in undesired symptoms (hot flashes, mood swings), and weight gain. Try to enjoy these as an occasional treat.