Nutritional requirements for optimal health vary some between men and women, but everyone should meet certain basic nutritional needs to stay their healthiest, according to the United States Department of Agriculture. To achieve and maintain optimal health, you should emphasize whole foods such as vegetables, fruits and whole grains in your diet, since they represent the best source of the vitamins and other nutrients you need.
Basics
A diet that meets your nutritional requirements for optimal health should be based on whole grains, as opposed to refined flour products. You also should have five or more servings per day of fruits and vegetables, since these contain valuable nutrients your body needs to stay healthy. Protein sources, such as meat or vegetable protein, should contain little fat, as should the dairy products you consume. You should steer clear of added salt, sugars and saturated fat as much as possible.
Requirements for Men
Men need more calories than women do -- for example, a moderately active175-pound man might need to consume 2,800 calories each day to remain at a steady weigh. You should consume about 15 percent of your total daily calories in protein, which provides the building blocks your muscles need to stay healthy. Men also require more fiber than women -- 38 grams each day if you're 50 years old or less, and 30 grams each day if you're older.
Requirements for Women
Women, meanwhile, may need to focus more on consuming calcium for optimal health than men, since they're at higher risk for the bone disease osteoporosis. Women also need more iron than men -- 18 mg per day if you're pre-menopausal, compared to 8 mg for men. However, women need fewer calories per day for optimal health -- 2,000 calories per day for a 125-pound, moderately active woman -- and may want to limit alcohol, since it's been linked to breast cancer.
Considerations
Whole grains appear to promote optimal health in both sexes. Older adults who eat nearly three servings each day of whole grain products are at lower risk for metabolic syndrome, a condition that can lead to heart disease and diabetes. Everyone should consume at least three servings each day of whole grains in order to promote optimal health.
