Sharon B. Spalding, MEd, CSCS, professor of physical education and health at Mary Baldwin College in Staunton has said that “A woman and man of the exact same weight and percentage of fat would burn the same of amount of calories for the same amount of exercise however men are usually larger with a higher lean weight and will burn more calories” as reported by WebMD. This is primarily because of the difference in the body composition of men and women. Having a balanced diet is absolutely necessary to maintain a healthy body and mind.
Life is very hectic for women and it’s very difficult for them to take time out and make healthy decisions for their own body. This affects their lifestyle and health at the same time. Thus, it is recommended that while being busy with all their chores, wise selection of Woman diet should be made so that they intake so as to continue being fit and healthy.
Nutrients are required by women to lower their risk of chronic diseases and to have healthy pregnancies well as healthy babies. It also plays an important role in balancing their body weight. Healthy eating habits with sufficient amount of nutrition in the food enable the women to stay happy and at their best for a long time. Hormonal differences are the reason for different nutritional requirements between males and females. Women’s nutritional needs change during pregnancy. Meeting her nutritional needs is essential for a woman to help her body to function properly. They should consume food that is rich in Vitamin D, Calcium etc.
Pregnant woman nutrition or prenatal nutrition varies from that of the normal nutritional requirements of women. Tt is recommended to consume 300 calories per day to support a healthy pregnancy.
Calcium is required to build bone mass during the early years of life. However, women of all ages should consume calcium so as to avoid being vulnerable to diseases like osteoporosis, which takes place due to less bone density. Each day 1000mg of calcium should be taken by women between 25 to 50 years of age, while women approaching menopause should take 1200 mg everyday and the quantity increases to 1500 mg daily for women with or above 65 years of age.
Every month during menstruation, women lose an average of 15 to 20 mg of iron and thus consuming this nutrition is very significant for them. Iron deficiency in women can cause fatigue and headache sometimes lead to anemia. 18 mg of iron should be consumed in their daily diet.
Vitamin D helps in increasing the absorption of calcium in the body and is also essential for normal bone metabolism. Sunlight is the major level of source of Vitamin D. 400 International Units of this Vitamin is required on a daily basis.
Folate or Folic Acid is essential for the growth and development of new cells in the body. It is generally very important during the time of conception and in the first trimester of pregnancy. Without this source of nutrient the unborn baby will run a risk of neutral tube defects. 400mg daily is the requirement for women.
The female body has higher percentage of fat and thus their requirement for calories is low as compared to their counterparts. Calories and its requirements depend a lot on their activities in everyday life. Thus, women should reduce their calorie intake and whatever calorie rich food they intake should be packed with nutrition. The daily requirement is 1200 calories for a woman that may vary if they are involved in physical activities.
Drinking plenty of water and fluids is always advisable because it helps to flush our system of waste products and toxins. One must stay well hydrated for a glowing skin and a healthy body. Moreover, exercising is always recommended for women as it helps you stay active and makes you feel good.