Most people have the same basic nutritional need: a diet that includes a variety of foods from all the food groups and isn't too high in "empty" calories such as added sugars and fats. However, women should meet additional nutritional requirements to support physical changes during their young adulthood, childbearing years, menopause and beyond.
Calories
If you are 23 to 50 years old, you generally need about 1,700 to 2,200 calories a day to support your energy needs and to maintain your current body weight, according to the Illinois Department of Public Health. As you age you typically require fewer calories to meet your energy needs. Ask your doctor or a dietitian to recommend an ideal calorie intake, particularly if you are trying to gain or lose weight. Eating more than you burn each day will cause weight gain, and having fewer than approximately 1,500 calories a day may result in malnutrition and health problems.
Nutrient Breakdown
About 45 to 65 percent of your daily calories should be from carbohydrates, 20 to 35 percent of your calories should be from fat and 10 to 35 percent of your calories should be from protein, according to MayoClinic.com. If you eat about 2,000 calories per day, this would equal about 900 to 1,300 calories from carbohydrates, 400 to 700 calories from fat and 200 to 700 calories from protein.
The Right Nutrients
Getting the right type of nutrients in your diet is just as important as eating the right balance of nutrients. MayoClinic.com recommends emphasizing natural and nutritious carbohydrates from whole grains, beans, legumes, fruits and vegetables; eating mostly unsaturated fats from foods such as fish and olive oil instead of saturated fats from foods such as sausages and full-fat dairy products; and focusing on seafood and plant proteins such as beans and nuts to cut back on saturated fat.
Food Groups
Follow the U.S. Department of Agriculture's daily food group serving recommendations to improve your chances of meeting your nutritional needs. You need about 5 to 6 oz. of grains a day, of which at least 3 oz. should be whole grains such as brown rice. Also aim for 1 1/2 to 2 cups of fruit, 2 to 2 1/2 cups of vegetables and 5 to 5 1/2 oz. of protein a day.
Calcium
Women have a special need for calcium to reduce their risk of progressively losing bone mass with age. Women from 25 to 50 should aim for about 1,000 mg of calcium a day, and women near or beyond menopause or women over 65 should have 1,500 mg of calcium if they are not taking estrogen replacement therapy, the Illinois Department of Public Health recommends. Women who are taking estrogen replacement therapy need about 1,200 mg of calcium a day. Calcium is in dairy products such as milk and yogurt, in leafy greens such as kale and in fortified foods such as orange juice and cereal.
Iron
Women also have a higher need for iron in their younger years because they lose iron when they menstruate. Aim for about 18 mg of iron a day if you are 19 to 50 and not pregnant or lactating, 27 mg a day if you're pregnant, 9 mg a day if you're lactating or 8 mg a day if you are 51 or over, the Office of Dietary Supplements recommends. Iron is in animal products such as meat, poultry and fish and in plant sources such as beans, spinach, potatoes and whole-grain products.
References
- U.S. Food and Drug Administration: Osteoporosis
- Illinois Department of Public Health: Women's Health
- U.S. Department of Agriculture's ChooseMyPlate.gov: Food Groups
- Palo Alto Medical Foundation: Female Diet and Nutrition
- MayoClinic.com; Healthy Diet: End the Guesswork With These Nutrition Guidelines; February 2011
- National Heart Lung and Blood Institute: Who Is at Risk for Iron-Deficiency Anemia?
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