Women and healthy eating
Trying to balance the demands of family and work or school—and also cope with media pressure to look and eat a certain way—can make it difficult for any woman to maintain a healthy diet. But the right food can not only improve your mood, boost your energy, and help you maintain a healthy weight, it can also support you through the different stages in a woman’s life.
As women, many of us are frequently prone to neglecting our own dietary needs. You may feel that you’re too busy to eat well or used to putting the needs of your family before your own. Or perhaps you’re trying to stick to an extreme diet that leaves you short on vital nutrients and feeling cranky, hungry, and low on energy.
Women’s specific needs are often neglected by dietary research, too. Nutritional studies tend to rely on male subjects whose hormone levels are more stable and predictable, thus sometimes making the results irrelevant or even misleading to women’s needs. All this can add up to serious shortfalls in your daily nutrition.
While what works best for one woman may not always be the best choice for another, the important thing is to build your diet around your vital nutritional needs. Whether you’re looking to improve your energy and mood, combat stress or PMS, boost fertility, enjoy a healthy pregnancy, or ease the symptoms of menopause, these nutrition tips can help you to stay healthy, active, and vibrant throughout your ever-changing life.
How women’s nutritional needs differ from men’s
As children, boys’ and girls’ dietary needs are largely similar. But when puberty begins, women start to develop unique nutritional requirements. And as we age and our bodies go through more physical and hormonal changes, so our nutritional needs continue to evolve, making it important that our diets evolve to meet these changing needs.
While women tend to need fewer calories than men, our requirements for certain vitamins and minerals are much higher. Hormonal changes associated with menstruation, child-bearing, and menopause mean that women have a higher risk of anemia, weakened bones, and osteoporosis, requiring a higher intake of nutrients such as iron, calcium, magnesium, vitamin D, and vitamin B9 (folate).
Why supplements aren’t enough
In the past, women have often tried to make up deficits in their diet through the use of vitamins and supplements. However, while supplements can be a useful safeguard against occasional nutrient shortfalls, they can’t compensate for an unbalanced or unhealthy diet.
To ensure you get all the nutrients you need from the food you eat, try to aim for a diet rich in fruit, vegetables, quality protein, healthy fats, and low in processed, fried, and sugary foods.
Calcium for strong bones throughout life
Among other things, you need calcium to build healthy bones and teeth, keep them strong as you age, regulate the heart’s rhythm, and ensure your nervous system functions properly. Calcium deficiency can lead to, or exacerbate, mood problems such as irritability, anxiety, depression, and sleep difficulties. If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis. Women are at a greater risk than men of developing osteoporosis, so it’s important to get plenty of calcium, in combination with magnesium and vitamin D, to support your bone health.
How much calcium, magnesium, and vitamin D do you need?
Calcium: For adult women aged 19-50, the U.S. Department of Agriculture (USDA) recommended daily allowance is 1,000 mg/day. For women over 50, the recommended daily allowance is 1,200 mg/day. Good sources of calcium include dairy products, leafy green vegetables, certain fish, grains, tofu, cabbage, and summer squash. Your body cannot take in more than 500 mg at any one time and there’s no benefit to exceeding the recommended daily amount.
Magnesium: Magnesium increases calcium absorption form the blood into the bone. In fact, your body can’t utilize calcium without it. The USDA recommended daily allowance for magnesium is 320 to 400 mg/day. Good sources include leafy green vegetables, summer squash, broccoli, halibut, cucumber, green beans, celery, and a variety of seeds.
Vitamin D: Vitamin D is also crucial to the proper metabolism of calcium. Aim for 600 IU (international units) daily. You can get Vitamin D from about half an hour of direct sunlight, and from foods such as salmon, shrimp, vitamin-D fortified milk, cod, and eggs.
To learn about good sources of these nutrients, see Calcium and Bone Health.
Should you avoid dairy because of its saturated fat content?
Some of the best sources of calcium are dairy products. However, dairy products such as whole milk, cheese, and yogurt also tend to contain high levels of saturated fat. The USDA recommends limiting your saturated fat intake to no more than 10% of your daily calories, meaning you can enjoy whole milk dairy in moderation and opt for no- or low-fat dairy products when possible. Just be aware that reduced fat dairy products often contain lots of added sugar, which can have negative effects on both your health and waistline.
Source By: https://www.helpHguide.org/