How To Choose The Best Diet Plan For Women

All people require a balanced diet regardless of the gender. However, the nutritional requirements of one gender may vary from the other because of the differences in the genetic setup and the alterations that take place in the body as influenced by the hormones.

Some researchers have also argued that the emotional differences between men and women may lead to a varied approach to dieting. The roles of men and women also vary and this is likely to have an effect in the way they plan their diets. A balanced diet is made up of all nutrients in the right proportions. These are proteins, vitamins, carbohydrates, fats and minerals. When choosing the best diet for women, there are several factors to be considered as described below:

The nutritional needs for women

  • Iron

The best diet plan for women must include iron. The iron requirement in women is more than in men. This is because women lose a lot of blood during their monthly period. There are several signs that will indicate that the level of iron is low in the body. This includes shortness of breath, fatigue, inability to pay attention and pallor. It is advisable to seek medical advice from the doctor in case you experience these symptoms instead of the self prescription. This is because there are varied types of anemia, and some of them are not caused by a low amount of iron.

The recommended amount of iron in women under 50 years is 18mg while in women who are above 50 years, the level goes down to 8. The people who are taking supplements are advised to take the best supplements that complement with their age bracket. It is also important to seek the advice of the pharmacist when taking these supplements.

  • Calcium

Calcium is very important in the diet of women as it helps to prevent osteoporosis. Research shows that a diet that is high in calcium aids in reducing the risk of fractures.

Calcium is also important in controlling blood pressure and these aids in the prevention of hypertension. The recommended amount of calcium in women below 50 years is 1000mg and this level increase to 1200mg for post-menopausal women.

  • Fatty acids

Omega 3 fatty acids are one of the polyunsaturated fatty acids that aids in reducing the level of bad fats in the body. These acids act by increasing the level of good fats known as HDL. They acids play varied roles in the body, and this includes acting as anticoagulants (prevent blood clotting).

The main sources of fatty acids include the fatty fish like sardines, mackerel, and herring, but it can also be found in other types of fish. The other sources of fatty acids include seeds, nuts, and other vegetables. No official recommended amount of fatty acids should be taken by women. However, the American Heart Association encourages people to take fish at least two times in the course of the week.

  • Fiber

There are several benefits of taking fiber in the diet. These include prevention of hemorrhoids, diverticulitis, and constipation. It also aids in reducing the risk of getting some conditions like breast and colon cancer.

The other benefits include reducing the level of bad cholesterol, and blood sugar. It is advisable to take a high fiber diet because of its many benefits. The recommended amount of fiber in women below 50 years is 25 grams and those above 50 years is 21 grams.

  • Protein

Protein plays varied functions in the body, and these includes repair of the worn out tissues, growth and providing energy for the body. It is advisable to avoid taking excess proteins as it increases the loss of calcium through urine.

Women who are prone to getting osteoporosis are encouraged to avoid taking a lot of proteins in their diet as this will worsen the condition. The requirement of protein is based on the weight of women. This can be calculated as 0.8 grams per every kilogram.


Your body reflects what you take. Therefore, regardless of the gender, it is important to take a balanced diet. The level of nutrients will differ in amount for the different genders. The varying amounts are listed above and the best recommendations for women. It is also important to note that other than gender, there are other factors that influence the diet, and this includes the occupation, genetic make-up, and underlying condition.


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