A healthy, well-balanced diet packing optimal amounts of the nutrients women need every day can make a big difference in the way you look and feel. Eating well gives you plenty of energy to face the day, helps maintain mental clarity and mood, aids in maintaining a healthy body weight and keeps you looking your best. Consult your doctor before beginning any new diet.
Macronutrients
Macronutrients are nutrients that provide energy in the form of calories to the body and are needed in large amounts. There are three of these, the Merck Manuals Online Medical Library explain: carbohydrates, protein and fat. Consumed in the proper proportions, these macronutrients can provide the body with the right mix of vitamins, minerals and other essential nutrients to maintain optimal health.
Carbohydrates
Carbohydrates should comprise 50 to 55 percent of daily calorie intake for adult women, according to the U.S. Department of Agriculture's Dietary Reference Intakes. Carbohydrates provide energy at the rate of 4 calories per gram, and are broken down into two categories, simple and complex. Simple carbohydrates, such as those provided by dairy products, syrups and table sugars, are small molecules that break down and are absorbed by the body quickly, causing a rapid rise in blood sugar levels. Complex carbohydrates are larger molecules that take more time to be broken down and absorbed, so they provide a steady supply of energy to the body, keep blood sugar levels more stable, contain more vitamins and minerals and are less likely to be converted to fat than simple carbohydrates, the Merck Manuals explain. For these reasons, complex carbohydrates should be a much larger portion of a woman's daily diet than simple carbohydrates for optimal health and nutrition. Foods that provide complex carbohydrates include fruits, vegetables, nuts, seeds and grains.
Proteins
Adult women need to need about 60 grams of protein per day, or 10 to 15 percent of total daily calories. Proteins provide 4 calories per gram. According to the Merck Manuals, proteins provide eight essential amino acids necessary for your body to function, grow and maintain and replace vital tissues. Proteins from animal sources are complete proteins, which provide all eight amino acids. Proteins from plant sources, such as legumes, grains, nuts, seeds and vegetables are incomplete proteins, lacking in one or more essential amino acid. However, incomplete proteins can be combined to form complete proteins, rice and beans or lentils and potatoes, for instance.
Fats
Adult women should limit their fat intake to no more than 30 percent of total daily calories, or less than 90 grams per day; saturated and trans fats should account for less than 10 percent, the Merck Manuals note. Essential fatty acids, such as omega-3 and omega-6, should make up about 7 percent of that fat intake. Animal fats generally contain saturated fats, while fats derived from plant sources typically contain monounsaturated or polyunsaturated fatty acids.
Balance
A healthy, well-balanced diet is an essential starting point for optimal nutrition. A well-balanced diet is one that includes fresh fruits and vegetables, whole grains, lean, iron-rich proteins and healthy fats, the U.S. government's WomensHealth website explains. This type of diet provides the basics of good nutrition with a balanced mix of the vitamins, minerals and other nutrients that are key to health and vitality.
