As an adult woman you have special dietary needs, especially when pregnant or breast-feeding. Whatever age or activity level, you will need about half your daily calories in carbohydrates, with the other half in protein and fat, according to MayoClinic.com. How you get those three food components and how much you take in will directly affect your health as a woman.
Healthy Carbs
The half of your daily calorie intake that comes in carbs should come in whole grain foods such as brown rice, whole grain breads and pastas. MayoClinic.com states that as a woman, whole grain foods help you prevent heart disease and some forms of cancer because it contains dietary fiber needed for proper digestion. A woman should get about 21 g to 25 g of fiber daily by putting the focus on whole grains, fresh produce, nuts, beans and seeds. Women should get 4 cups of produce, 2 slices of whole grain bread along with 1 cup of whole grain cereal or 1/2 cup of brown rice daily.
Low-fat Protein
Protein for strong muscles and proper cell function as a woman needs to come from lean meats, fish, poultry, seeds, nuts, legumes and low-fat dairy products. To keep fat in check, the Harvard Public School of Health states you should make choices such as fish instead of red meat. Fish such as salmon can deliver almost the same high levels of protein as a porterhouse steak, but with only about one-quarter of the fat. Women should get 5 oz. of meat, fish or beans and 3 cups of low-fat dairy products daily.
Calories in Check
As a woman, you should take in fewer calories per pound of body weight than a man. The University of Maryland Medical Center states that a woman should only eat about 10 calories per pound of body weight daily unless she puts in at least a half-hour of exercise daily such as brisk walking or cycling, in which case you can eat about 12 calories per pound of body weight without gaining any more weight. In comparison, a man could take in 13 calories per pound or even 15 calories with exercise and not gain weight.
Special Needs
Adult women who are pregnant or breast-feeding need extra fluids and may need supplemental vitamins and minerals added to their diets depending on their doctor's advice. But vitamins and mineral supplements can't make up for an unhealthy diet. MyPyramid.gov states that while breast-feeding your need for fluids increases, so quench that thirst with plenty of water and let your doctor know about any supplements you may be taking so you don't take too much. Avoid drinks with added sugars or alcohol which can go into the breast milk and keep your caffeine moderated as well.
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