Nutrition for women

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Men and women are different. Clearly. And as such they naturally have different nutritional needs on a daily basis. Women in particular want great skin, they want their weight to be controlled and they often need help balancing the hormones that can dictate their lives if they are not careful. So here are just some of the areas women want to look and feel their best and the key ways their diet can support them.

For great skin

Skin cells are rapidly replaced in the body and as such our nutrition or lack thereof can be evident quickly when we are not look after ourselves. Consuming at least 5-7 serves of brightly coloured fresh fruits and vegetables every single day is the most powerful thing we can do for good skin. The long chain fats found in fish oil offer us a powerful dose of omega 3 fats, and if you do not eat oily fish at least 3-4 times each week your skin will benefit from a high dose fish oil supplement. A high intake of antioxidants will also benefit skin cells and can also be found in supplements such as Co Q10.

Learn how you can take control of cellulite here.

For a healthy weight

Weight control in modern life is tough – long periods spent sitting, along with a high sugar and high calorie intake inevitably results in weight gain for many of us. Limiting the number of hours we actual consume food in each day is important, as is lowering our intake of processed carbs such as white bread, pasta and white rice, especially at night. Replacing a meal each day with a low calorie smoothie or soup too can support weight control.

Screen Shot 2016-12-13 at 12.30.44 PMRecipe: Low Calorie Breakfast Smoothie

Serves 1


• 1 small banana

• 1 cup mixed greens (kale, spinach)

• 1 cup low fat milk

• ½ cup natural yoghurt

• 1 serve spirulina


• Blend all ingredients and serve

For battling hormones

A woman’s monthly cycle can dictate how she feels each week, with fluid retention, irritability ad fatigue common around days 20-28 of the menstrual cycle. It has been shown that women will require an extra 200-300 calories on these days, which may somewhat explain the cravings often described by women during this time of the month. When it comes to extra supplements which may help you feel better, Evening Primrose Oil in particular is known to help reduce and manage the symptoms of PMS.

For fluid retention

No one likes to feel bloated and heavy, yet hormonal fluctuations, stress and our diet can heavily impact the amount of fluid we retain each day. A high intake of the nutrient potassium via vegetable juices, soups and bananas can help to shift extra fluid, as will drinking plenty of water and general movement. Adding chlorophyll to your water may too help to reduce water retention.

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