In the U.S., women experience some of the worst health outcomes among high-income countries—even though we spend more on healthcare than any other nation. According to a report by the Commonwealth Fund, American women face higher rates of maternal mortality, chronic conditions, and cost-related barriers to care compared to their counterparts abroad.

While systemic change is essential, many women are also turning to tools within their control—like food, education, and community—to protect and improve their health. Taking small steps to support your well-being through daily choices can be not only empowering but lifesaving in a system that often falls short.

Whole Food, Plant-Based Nutrition for Women

How plant-based diets support energy, hormone balance, and long-term wellness:

• PCRM: Power Plate for Women’s Health
  The Physicians Committee for Responsible Medicine (PCRM) promotes the Power Plate as a simple, visual guide to healthy eating, emphasizing four food groups: fruits, vegetables, grains, and legumes. This model supports a plant-based diet aimed at improving overall health and preventing chronic diseases. 

• Forks Over Knives: Plant-Based Diet and Menopause
  A plant-rich diet may reduce risk of death from heart disease, dementia, and more in post-menopausal women. 

• Plant-Based Juniors: Pregnancy and Postpartum Nutrition
  Plant-Based Juniors offers guidance on pregnancy and postpartum nutrition, including snack ideas to keep you satisfied during these critical periods.

• NutritionFacts.org: What Women Should Eat to Live Longer

Dr. Michael Greger discusses how specific dietary choices, such as increased fiber intake and nut consumption, are associated with increased longevity in women. He emphasizes that consuming just a cup of oatmeal's worth of fiber daily can extend a woman's life similarly to the benefits of regular jogging.

• NutritionFacts.org: Best Foods for Polycystic Ovary Syndrome (PCOS)

Dr. Michael Greger explores how dietary choices, particularly reducing intake of advanced glycation end products (AGEs) found in animal products, can alleviate symptoms of PCOS. He highlights the benefits of a plant-based diet in managing this condition.

Local Women’s Wellness Experts We Trust

We’re proud to collaborate with and support Rochester-area providers and organizations that center evidence-based care, community, and long-term wellness:

• Dr. Lesley James, MD – Reimagining Primary Care

• Sarah Lynn Nutrition – Personalized Nutrition Coaching

• Rezenity Health – Whole-Person Wellness

• Rochester Lifestyle Medicine Institute (RLMI) – Founded by Drs. Carol and Ted Barnett, RLMI offers science-based programs like their Two-Week Jumpstart to help individuals transition to a whole food, plant-based lifestyle.

• Rochester Area Vegan Society (RAVS) – RAVS fosters community around plant-based living through monthly potlucks, wellness lectures, and ongoing education. Upcoming events include:

  • May 13 – How to Live to 100 with Dr. Liz Munoz, MD, MPH, exploring Blue Zones principles and lifestyle tips for longevity. Register here

  • May 18 – Plant-Based Nutrition for Social Justice with Dr. Zachary Burns at the RAVS monthly gathering (free for members, $3 for guests)

Women-Founded Brands Supporting Everyday Wellness

These women-founded brands are creating thoughtful food solutions to support busy lives:

• FoodNerd – Plant-forward snacks for kids, designed to support healthy habits from an early age.

• Seen Nutrition – Nutrient-rich date chews formulated by women, for women, with a focus on bone health and real-food ingredients.

Ready-to-Eat, Whole Food Plant-Based Meals

Our meals are designed to support energy, digestion, and long-term wellness—no prep required. Everything we serve is made with whole ingredients and always 100% plant-based, dairy-free, and free of added sugar or highly processed foods.

👉 Explore This Week’s Menu