With such an abundance of packaged foods, nutritional supplements and convenience products available at grocery stores and health food markets, it can be difficult for women to cut through marketing claims and design healthful, practical diet plans. Although the foundations of healthy eating are the same for women and men, there are a few specific concerns women need to keep in mind to fulfill particular nutritional needs.
Foundation
ChooseMyPlate.gov recommends that women and men get daily servings of grains, dairy, fruits, vegetables and lean proteins. Ideally, 50 percent of each meal or snack should come from fruits or vegetables, which offer a maximum amount of vitamins and minerals and a minimum amount of fat and calories. The American Dietetic Association recommends that women aim for three 1-oz. servings of whole grains, 3 cups of low-fat or nonfat dairy products, 5 to 6 oz. of lean protein, 2 cups of fruit and 2 1/2 cups of vegetables per day.
Nutrients
The ADA also urges women to pay particular attention to their iron, calcium and folic acid intakes. Women are likely to lose iron during their menstrual periods, but focusing on iron-rich foods such as spinach, kale, beans, lentils, poultry and red meat can help. Getting enough calcium is important for osteoporosis prevention, since women are at a greater risk of developing the disease than men. If you are pregnant or trying to become pregnant, increasing your intake of folic acid can reduce the risk of birth defects, so talk with your doctor regarding specific recommendations.
Meal Plan
A balanced meal plan will include all main food groups but will vary depending upon your age, activity level, daily caloric needs and health goals. For example, if you're trying to lose weight, you may want to adopt a fixed-calorie eating plan that will help you build up a calorie deficit. A healthy daily meal plan for a woman that fulfills all American Dietetic Association and U.S. Department of Agriculture recommendations could be a poached egg with whole-wheat toast, 1 cup of skim milk and an orange for breakfast; 2 oz. of chicken with a 2-cup green salad and 1 cup of nonfat yogurt for lunch, and 2 oz. of lean beef with 1 cup of brown rice, sautéed vegetables and 1 cup of skim milk for dinner. Vegetarians can replace meat products with beans, tofu, nuts or low-fat dairy.
Considerations
If your goal is to lose weight, speak with your doctor before changing your current diet plan. The National Institutes of Health does not recommend that women eat fewer than 1,200 calories daily unless following a medically supervised weight loss plan. For specific dietary recommendations based on individual health conditions, talk with a registered dietitian or health care professional.
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