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Women's Nutrition: What You Need to Know Now
Posted on Dec 7th 2009 1:15PM by Martha EdwardsYou are what you eat -- that's the basis for all nutritional principles, and it's certainly true when it comes to women's nutrition.
A healthy diet provides the vitamins, minerals and nutrients you need to sustain an energetic, busy lifestyle. Still, many women are not aware of their nutritional requirements. These requirements can vary depending on your age, any health conditions you might have and your lifestyle.
According to the USDA, women should aim for three to five servings of vegetables; two to four servings of fruit; six to 11 servings of grains like bread and cereals; two to three servings of dairy or similar non-dairy products; and two to three servings of protein sources such as poultry, meat, fish, beans, nuts or eggs.
On average, a 150-pound woman should aim for consuming around 2,000 calories a day to maintain her weight. Women who weigh less will need fewer calories to maintain their weight. Women who weigh more will need to consume more calories to consume their weight. Additionally, these calorie counts should be increased if the woman works out frequently.
Regardless of age, it's important for women to get adequate amounts of calcium (1000-1200 mg per day, or about five servings of cheese), magnesium (310-320 mg per day), vitamin D (5-10 mcg per day), iron (18 mg per day, or about a cup and a half of tofu) and folic acid (400 mcg per day). Calcium helps women fight off osteoporosis and bone loss as they go through menopause. Dairy products are an excellent source of calcium, but the calcium supplements are also available. Magnesium -- which helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong -- is usually found in green vegetables. Vitamin D, which is also essential in bone health, can be gotten through sun exposure.
Iron, which combats anemia, is involved in oxygen transport through the blood stream. It is also essential for the regulation of cell growth and differentiation. Poultry, fish and read meat are great ways to get iron into your diet. Folic acid, which can be found in leafy vegetables, is essential to cell growth.
Additionally, it is extremely important that women moderate the amounts of protein, caffeine and alcohol they can consume. Each of these can speed up bone loss.
That's Fit answers all of your health questions. Once you've got your nutritional needs figured out, check out our fitness section.
A healthy diet provides the vitamins, minerals and nutrients you need to sustain an energetic, busy lifestyle. Still, many women are not aware of their nutritional requirements. These requirements can vary depending on your age, any health conditions you might have and your lifestyle.
According to the USDA, women should aim for three to five servings of vegetables; two to four servings of fruit; six to 11 servings of grains like bread and cereals; two to three servings of dairy or similar non-dairy products; and two to three servings of protein sources such as poultry, meat, fish, beans, nuts or eggs.
On average, a 150-pound woman should aim for consuming around 2,000 calories a day to maintain her weight. Women who weigh less will need fewer calories to maintain their weight. Women who weigh more will need to consume more calories to consume their weight. Additionally, these calorie counts should be increased if the woman works out frequently.
Regardless of age, it's important for women to get adequate amounts of calcium (1000-1200 mg per day, or about five servings of cheese), magnesium (310-320 mg per day), vitamin D (5-10 mcg per day), iron (18 mg per day, or about a cup and a half of tofu) and folic acid (400 mcg per day). Calcium helps women fight off osteoporosis and bone loss as they go through menopause. Dairy products are an excellent source of calcium, but the calcium supplements are also available. Magnesium -- which helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system and keeps bones strong -- is usually found in green vegetables. Vitamin D, which is also essential in bone health, can be gotten through sun exposure.
Iron, which combats anemia, is involved in oxygen transport through the blood stream. It is also essential for the regulation of cell growth and differentiation. Poultry, fish and read meat are great ways to get iron into your diet. Folic acid, which can be found in leafy vegetables, is essential to cell growth.
Additionally, it is extremely important that women moderate the amounts of protein, caffeine and alcohol they can consume. Each of these can speed up bone loss.
That's Fit answers all of your health questions. Once you've got your nutritional needs figured out, check out our fitness section.
