Daily caloric requirements, which are based on such factors as weight and level of physical activity, vary from woman to woman. The American Dietetic Association's general guidelines suggest moderately active women need 1,800 to 2,200 calories a day to maintain their weight. If you're currently at your ideal weight, stay in the "healthy" zone by striking the right balance between consuming nutritious calories and staying active.
Variety
With a general idea of the number of calories you should consume in a day, shift your focus to the type of calories you should use to fuel your body. Your daily diet should include three servings of low-fat or fat-free dairy products; at least three servings of whole grains, in the form of bread, cereal, pasta or rice; and 5 to 6 oz. of protein, such as lean meats or legumes. Round out your diet with 2 cups of fruit and 2 1/2 cups of vegetables.
Empty Calories
Keep your caloric intake healthy. Avoid overindulging in sugar, alcohol and fatty foods. If you love to bake, substitute an artificial sweetener or applesauce for recipes that call for sugar. When cruising through the fast food drive-through, choose a side salad instead of french fries. Opt for the diet version of your favorite soft drink. Keep your daily alcohol consumption to one drink. Keep your heart healthy -- track how much saturated fat you eat. Avoid fatty meats and dairy products, which usually contain this unhealthy fat. Use low-fat cheese and yogurt to reduce your sat fat intake.
Iron
Your monthly menstrual cycle may leave you with low iron levels. For your overall wellness, it's important to get enough iron in your diet. This mineral also keeps your energy up. Red meat isn't the only source of iron. If you're a vegetarian, get your iron from spinach, kale, beans and lentils. Take vitamin C along with your spinach and kale to maximize your body's ability to absorb iron. If you love cereal, buy a brand that's fortified with iron.
Muscle
Weight gain usually is a result of eating more calories than you burn. As you age, your muscle tends to decrease as your percentage of body fat increases. This natural change slows down your calorie-burning capabilities when your body is at rest. Engage in strength training, which can help you maintain muscle mass and burn calories.
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