When you are an active woman, and burning through calories and energy more often, ensuring your diet is appropriate is even more critical! A lack of vital macronutrients (and micronutrients, like vitamins and minerals) can wreak havoc on your performance and longterm health. I’m going to break down why healthy fats and carbs are critical for women.
Why healthy fats and carbs?
Women need fats and carbohydrates for a healthy reproductive system. A lack of either can disrupt hormonal balance and negatively impact reproductive health.
Fats
Fats are essential building blocks for sex hormones like estrogen and progesterone. Fat cells within the body produce leptin, a hormone that plays a role in regulating appetite and menstrual function; too little dietary fat can lead to low leptin levels and disrupt the menstrual cycle. Fats are also building blocks for cell membranes, including those found in the ovaries and facilitate the absorption of fat-soluble vitamins (A, D, E & K). Specific types of fats, like omega-3 fatty acids found in fish and certain plant seeds, are particularly important for egg quality and embryo development.
Carbs
Carbohydrates provide the necessary energy to regulate menstrual cycles and support proper ovulation, ensuring optimal fertility. Carbs also power movement and activity, allowing you to train without depleting your glycogen reserves and allowing for easy energy production.
How can I incorporate them?
Incorporate healthy fats and carbs regularly into your diet—optimally, including them in every meal.
Meal Example:
Avocado seed/grain toast with/or without egg. This is a great balance of complex carbs (bread), healthy fats (avocado and egg) and protein (egg). Feel free to add spinach or another vegetable for more fiber.
Healthy Fats Examples:
Nut butters, seeds, avocado, olive oil, salmon, nuts, tuna, full fat greek yogurt
