Women have different nutritional needs. You can manage cravings, control your weight, increase your energy and feel your best.
Healthy eating for women
It can be difficult for women to keep a healthy diet while trying to balance work and family obligations. The right food can help you get through all stages of your life.
Many women are prone to forget their own nutritional needs, especially as they age. It could be that you are too busy to eat healthy or put your family’s needs before your own. You might be trying to eat a strict diet, which leaves you feeling tired, hungry, and deficient in vital nutrients.
How women’s nutritional requirements differ from men’s
The dietary needs of boys and girls are very similar as children. However, as women enter puberty, they have unique nutritional needs. As we age, our bodies experience more hormonal and physical changes. It is important to ensure that our diets are able to keep up with these changing nutritional requirements.
Women have a lower need for calories than men but a higher requirement for vitamins and minerals. Women are more likely to experience hormonal changes due to menstruation, child birth, and menopause. This means that they have higher levels of anemia, weak bones, and osteoporosis. They also need to consume more nutrients like iron, calcium and magnesium as well as vitamin B9 (folate).
Calcium is essential for healthy bones all through life
Calcium is essential for healthy bones and teeth, maintaining their strength as you age, controlling your heart rhythm and ensuring that your nervous system works properly. A calcium deficiency can cause or exacerbate mood problems like irritability and depression. Your body will absorb calcium from your bones if you don’t have enough calcium. This can cause osteoporosis or weak bones. Osteoporosis is more common in women than in men. Women are more at risk than men for developing it, so it is important to get enough calcium along with magnesium and vitamin D to maintain your bone health.
What amount of calcium, magnesium, or vitamin D do I need?
Calcium: The recommended daily intake for adult women between the ages of 19 and 50 is 1,000 mg/day according to the U.S. Department of Agriculture. The recommended daily allowance for women over 50 is 1,200 mg/day. Calcium-rich foods include dairy products and leafy green vegetables as well as certain grains, fish, tofu, cabbage and summer squash. There is no way to get more than 500mg daily.
Magnesium: Magnesium improves calcium absorption from the blood into bone. Your body cannot use calcium without magnesium. The USDA recommends a daily intake of magnesium between 320 and 400 mg. You can get magnesium from leafy green vegetables like summer squash, broccoli and green beans.
Vitamin D: Vitamin D is essential for the proper metabolism calcium. Daily intake of 600 IU (international units), is a good goal. Vitamin D can be obtained from sunlight for about 30 minutes, as well as from foods like salmon, shrimp, vitamin D-fortified milk, cod and eggs.
For more information on good sources of these nutrients, visit Calcium and Bone Health.
Do you need to avoid dairy products due to its saturated fat content
Dairy products are one of the best sources for calcium. Dairy products like whole milk, cheese, yogurt, and yogurt can also contain high amounts of saturated fat. The USDA recommends that you limit your intake of saturated fat to 10% of your daily calories. This means that whole milk dairy products can be enjoyed in moderation, but it is best to choose low- or no-fat dairy products whenever possible. Reduced fat dairy products can often have a lot of added sugar which can cause problems for your waistline and health.