Boosting Women’s Health with Whole Foods: Expert Insights from Jennifer Bianchini, MS, RDN

To support women’s health throughout various life stages, focusing on a plant-forward, whole-food diet is crucial. This approach doesn’t require being vegetarian or vegan, but it emphasizes making plants the centerpiece of meals. Ideally, half the plate should consist of vegetables, with the rest divided between lean proteins and whole grains or complex carbohydrates.

In an interview with The Educated Patient, Jennifer Nicole Bianchini, MS, RDN, RYT, IFNCP, registered dietitian, functional nutritionist specialist and the founder of Body to Soul Health, discusses how consuming a colorful variety of foods ensures that women get essential nutrients.

One critical nutrient for women’s health, she emphasizes, is protein, which helps maintain and repair muscles, tissues and organs. Protein is particularly important for immune function and overall body repair. Sources of high-quality protein can include both animal products (like chicken, turkey and eggs) and plant-based options (such as beans, legumes and tofu).

Fiber is another essential nutrient, especially for women during reproductive years. It helps regulate digestion, maintain healthy blood sugar levels and supports the gut microbiome—a vital system of organisms that play a role in immunity and overall health. Foods rich in fiber include fruits, vegetables, whole grains, beans and seeds. Fiber also helps remove toxins and endocrine disruptors from the body, further supporting hormonal balance.

Bianchini says healthy fats, including omega-3s, are equally important. These fats, found in foods like salmon, flax seeds and walnuts, are crucial for brain health, reducing inflammation and balancing hormones. Omega-3s are especially important during phases of life like perimenopause, when estrogen levels start to decline and bone density decreases.

Calcium also becomes more critical as women age, particularly as estrogen levels drop and bones become more susceptible to weakening. Aside from dairy products, leafy greens like spinach and broccoli are excellent sources of calcium.

Magnesium, a mineral that supports muscle and nerve function, can be depleted during periods of stress. Foods like avocados, bananas, and pumpkin seeds are rich in magnesium. Lastly, iron is vital for women during menstruation, pregnancy, and other stages of reproductive health. Iron-rich foods include meats, dark leafy greens, and legumes.

By maintaining a balanced, nutrient-dense diet, women can support their hormonal health, overall vitality and well-being through all phases of life.