A well-balanced diet is the key to good health and weight maintenance for women, according to the American Dietetic Association. A well-balanced diet should include a variety of foods from each food group, focusing on specific nutrients women need for good health. Most women can lose or maintain weight following the 1,800-calorie diet plan based on the U.S. Department of Agriculture's MyPyramid Plan.
Grains
Grains contain energy, fiber, B vitamins and minerals. You will need 6 oz. of grain a day, at least half of those being whole grain. Whole grains provide fiber to help you feel full longer, a benefit for weight control, according to the USDA. Examples of whole grains include whole wheat, brown rice, millet, barley and quinoa. A 1-oz. serving of grain is equal to 1 slice of bread, 1 cup of cold cereal, 1/2 cup of pasta or rice, or 1 small baked potato.
Vegetables
You will need 2 1/2 cups of vegetables a day, according to the USDA. Low-calorie vegetables provide potassium, folate and fiber. Women of childbearing age need 400 mcg of folate a day to prevent birth defects, says the American Dietetic Association. Leafy greens and peas are good sources of folate. A serving of vegetables is equal to 1 cup raw or 1/2 cup cooked.
Fruits
The USDA recommends you consume 1 1/2 cups of fruit a day. Women with high intake of fruits have reduced their rate of heart disease, diabetes and some cancers, according to the USDA. Fruits contain fiber, vitamin C, potassium and folate. A fruit serving is equal to a small piece of fresh fruit, 1/2 cup of unsweetened canned fruit, 1 cup of fresh strawberries or 2 tbsp. of dried fruit.
Meat and Beans
Meat and beans provide protein, vitamin E, B vitamins and iron. Iron is an important nutrient for women because of the loss of blood through menstruation, according to the American Dietetic Association. Women need 5 oz. of meat and beans a day. A serving is equal to 1 oz. of meat, fish or poultry, 1/4 cup cooked beans, 1 tbsp. peanut butter or 1/2 oz. of nuts or seeds.
Milk
Most women need 3 cups of milk a day. Milk provides a good source of calcium and vitamin D, both necessary for bone health. Without an adequate intake of calcium, you have an increased risk of developing osteoporosis, says the American Dietetic Association. In general, a serving of milk is equal to 1 cup of milk, 1 cup of yogurt, 1 1/2 oz. of natural cheese or 2 oz. of processed cheese.
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