Good nutrition for women: A path to wellness and empowerment

Maintaining a healthy diet often takes a backseat to busy schedules and endless to-do lists.

However, for women, good nutrition is not just about staying fit—it’s about empowering their bodies to perform optimally at every stage of life.

Women are more likely than men to pay attention to their nutrition. About 72 percent of women in a recent survey are engaged with nutrition, meaning they keep a food log; take vitamins, minerals, or supplements; use a smartphone app to track diet; talk to family, friends, or doctors about diet; follow a specific diet; or read healthy food and healthy lifestyle content. In contrast, 68 percent of men in the survey are engaged with nutrition.

From the teenage years to menopause and beyond, the right nutrients play a crucial role in overall health, energy levels, and disease prevention.

Here’s why good nutrition is paramount for women and how it can be achieved.

Unique nutritional needs of women

Women have unique nutritional needs that vary throughout different phases of life. These needs are influenced by hormonal changes, reproductive health, and the increased risk of certain health conditions. Understanding these needs is the first step toward better health.

  1. Adolescence and young adulthood: During these formative years, women need adequate calcium and vitamin D to build strong bones, and iron to support growth and menstrual health. A balanced diet rich in fruits, vegetables, lean proteins, and whole grains sets the foundation for lifelong health.
  2. Reproductive years: For women of childbearing age, folic acid is essential to prevent birth defects. Iron continues to be important due to menstrual blood loss and sufficient intake of omega-3 fatty acids supports fetal brain development during pregnancy.
  3. Menopause and beyond: As women age, the risk of osteoporosis increases, making calcium and vitamin D critical for maintaining bone density. Additionally, antioxidants and fiber play a significant role in reducing the risk of chronic diseases like heart disease and cancer.

Key nutrients for women’s health

  1. Calcium and Vitamin D: Essential for bone health, these nutrients help prevent osteoporosis. Dairy products, leafy greens, and fortified foods are good sources.
  2. Iron: Vital for preventing anemia, iron can be found in lean meats, beans, and fortified cereals. Pairing iron-rich foods with vitamin C sources enhances absorption.
  3. Folic Acid: Crucial for women of childbearing age, folic acid helps prevent neural tube defects in the developing fetus. Leafy greens, legumes, and fortified grains are excellent sources.
  4. Omega-3 Fatty Acids: These healthy fats, found in fish, flaxseeds, and walnuts, support heart health and reduce inflammation.
  5. Antioxidants: Vitamins A, C, and E protect cells from damage and support skin health. Colorful fruits and vegetables are packed with these nutrients.
  6. Fiber: Found in whole grains, fruits, and vegetables, fiber aids digestion and helps maintain a healthy weight.

Impact of good nutrition on women’s health

Good nutrition provides numerous benefits that extend beyond physical health. Here’s how a balanced diet can transform a woman’s life:

  1. Energy and vitality: Proper nutrition ensures women have the energy to tackle daily tasks and reduces fatigue. Complex carbohydrates, lean proteins, and healthy fats provide sustained energy.
  2. Mental health: Nutrients like omega-3 fatty acids, magnesium, and B vitamins support brain health and can alleviate symptoms of depression and anxiety.
  3. Hormonal balance: A balanced diet helps regulate hormones, reducing symptoms of PMS and menopause. Healthy fats, fiber, and phytoestrogens (found in soy products) play a role in maintaining hormonal health.
  4. Disease prevention: A nutrient-rich diet lowers the risk of chronic diseases such as heart disease, diabetes, and certain cancers. Antioxidants and anti-inflammatory foods are particularly beneficial in this regard.
  5. Healthy aging: Good nutrition supports skin health, reduces the risk of age-related diseases, and promotes longevity.

Tips for women to improve their nutrition

  1. Plan meals: Preparing meals in advance can help ensure a balanced diet and prevent unhealthy snacking.
  2. Stay hydrated: Drinking plenty of water is essential for overall health and helps with nutrient absorption and digestion.
  3. Incorporate a variety of foods: Eating a diverse range of foods ensures you get a broad spectrum of nutrients.
  4. Limit processed foods: Reduce intake of processed and sugary foods that offer little nutritional value and can lead to weight gain and health issues.
  5. Listen to your body: Pay attention to how different foods make you feel and adjust your diet accordingly.

In addition, women may overly focus on caloric intake. And while we don’t want to obsess, it can be a good gauge to keep in mind for overall health. Most times, women need fewer calories. That’s because women naturally have less muscle, more body fat, and are usually smaller. On average, adult women need between 1,600 and 2,400 calories a day. Women who are more physically active may need more calories.

Rather than obsess over your caloric intake, keep an eye on whether you’re getting enough fiber daily (about 35 grams). If you are, then you’re likely in a good range calorie-wise.


Good nutrition is a cornerstone of health and well-being for women at every stage of life. By understanding and meeting their unique nutritional needs, women can enhance their energy, mental clarity, hormonal balance, and overall health.

It’s more than just eating right—it’s about nurturing the body and mind to lead a vibrant, empowered life. So, embrace the power of good nutrition and make it a priority. Your body will thank you for it!

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free