Healthy eating tips for women

Healthy eating tips for women
Tips provided to help women of all ages understand the nutritional requirements and choices needed to maintain good health and weight.


A woman has so many choices when it comes to good nutrition it can be quite mind boggling. Society tries to dictate a certain body size some women feel they should follow but at the same time we find it virtually impossible to fit that image and still remain healthy. Concerned with calorie count, fat grams, low carb options, and diets in general cause worry that we can keep our diets intact and still meet all of our nutritional needs. Here are some basic guidelines to help women make healthy, nutritious choices in a weight conscious world.

While we need to maintain a healthy weight, it is necessary to balance that requirement against our body’s need for nutrition. We are all faced daily with a multitude of food choices. Healthy choices such as fresh fruits and vegetables are sometimes pushed aside for junk food choices like fast food, cookies, chips and candy bars. Junk food not only causes excessive weight gain, it can also bring the added annoyance of acne, headaches, cavities and bad moods.



New reports surface daily that call into question the basic food pyramid we have been taught to follow. It can be hard to know what information to believe, but as long as we maintain good vitamin and mineral intake, the rest should take care of itself. Whether you choose to follow the traditional low fat diet regime or take on the new low carb craze, we are still confronted with the need for good, basic nutritional requirements, the two most important being calcium and iron.


Calcium is responsible for the growth of our bones as well as healthy teeth. Calcium is found in dairy products such as milk and cheese, as well as lean red meats, citrus fruit, whole grain breads and dark green, leafy vegetables. High intake of calcium during our early years of life can lead to maximum bone mass and possibly prevent the onset of osteoporosis in our later years. Girls in the age range of 9 to 18 require a minimum of 1,300 mg per day according to the American Recommended Dietary Allowance (American RDA) to compensate for rapid bone growth. Women the age of 19 to 24 should have an intake of calcium of 1,000 mg per day and women over the age of 25 should have at least 800 mg per day. Once you reach the age of 50, the recommended daily allowance jumps back to 1,200 mg per day. If you are unsure you are receiving enough calcium through your normal diet, a calcium supplement may be necessary.


Iron is another major nutrient concern of women. Iron plays several roles in maintaining good health with the production of red blood cells, better immune responses, as well as assisting in the transportation of oxygen and carbon dioxide throughout our bodies. An iron deficiency can cause anemia, which brings with it symptoms of fatigue, pallor and headaches. The American RDA for iron for women is 11 mg per day. Since women lose an average of 15 to 20 mg of iron during menstruation each month, it is extremely important to make sure this mineral is sufficient in your diet. Iron found in meat, fish and poultry is known as heme iron. Iron found in plant sources such as potatoes, beans and green leafy vegetables is known as non-heme. Heme iron is absorbed into our systems much more easily then non-heme, but the addition of Vitamin C will aid in the absorption of iron from plant sources.


If you are worried about getting enough calcium and iron in your diet with simple dietary choices, you may consider the addition of a multi-vitamin to your daily regime. Not only will it alleviate unnecessary worry, which in turn increases stress levels, it also can help even the field so to speak. In order for a woman to maintain good health, try to establish a well-rounded diet. Too much or too little of any food type is not healthy. When you completely cut out the high fat or high carb choices, you might feel limited which in turn will cause you to make some poor choices. Make sure to add a nice variety of fresh fruits and vegetables along with lean meats, fish, poultry, beans, and whole grains. A physically active life goes a long way in maintaining good health. Keep alcohol consumption to a minimum and stop smoking if at all possible. Have a checkup once a year and follow your doctor’s advice.

Thanks Fuzzy!