Nutrition Diet for Women

Nutrition diet for women


How do nutritional needs and diets change for women across their lifespan?

The effects of a woman's diet on her children start long before she becomes pregnant. Stores of fat, protein, and other nutrients built up over the years are called upon during pregnancy for fetal nourishment. During adolescence and early adulthood, women need to increase food rich in calcium to build peak (maximum) bone mass to reduce the risk of developing osteoporosis, a progressive loss of bone with aging that causes bones to be more susceptible to fracture. All women need more iron than men since younger women lose iron through menstruation. Caloric intake varies for each person based on age, gender, and activity level, but for the most part, women between 23 and 50 should eat about 2,200 calories per day to maintain their current weight, while older women need fewer calories. No one should consumer fewer than 1,500 calories, even in attempts to lose weight, according to the Food and Drug Administration (FDA). The FDA recommends that everyone maintain healthy levels of fat and fiber intake through out their adult lives.

What is a healthy diet?

The United States Department of Agriculture and the Department of Health and Human Services have jointly issued a complete report on a healthy diet titled "Nutrition and Your Health: Dietary Guidelines for Americans" and "Food Guidelines for Americans". Healthy diets follow the food guide "pyramid," which recommends 6-11 servings of complex carbohydrates, 2-3 servings each of fruits and vegetables,1-2 servings each of dairy products and proteins like meat, tofu, or beans, and sparing use of added fats and sugars. In addition, the "Five A Day" Campaign is a national effort to get Americans to eat at least five servings combined from the fruit and vegetable groups per day.