Facts About Women's Wellness-Nutrition
Facts About Women's Wellness-Nutrition
How do nutritional needs change for women throughout their lifespan?
During adolescence and early adulthood, women need to increase their intake of food rich in calcium to build peak (maximum) bone mass. This will reduce the risk later in life of developing osteoporosis, a progressive loss of bone that leaves those affected more susceptible to fractures. All women need more iron than men since they lose iron through menstruation.
Intake of calories varies for each person based on age, gender and activity level but, for the most part, women between 23 and 50 years of age should eat about 2,200 calories per day to maintain their current weight, while older women need fewer calories. No one should consume fewer than 1,500 calories, even in attempts to lose weight, according to the U.S. Food and Drug Administration (FDA). The FDA recommends that everyone maintain healthy levels of fat and fiber intake throughout their adult lives.
What is a healthy diet?
A healthy diets follows the food "pyramid," which recommends six-11 servings of complex carbohydrates, two to three servings each of fruits and vegetables, one to two servings each of dairy products and proteins like meat, tofu or beans, and little use of added fats and sugars. Generally, a well-balanced diet will adequately meet women’s needs for vitamins and minerals. For good health, women need to pay special attention to calcium, iron and folate (folic acid). Here are some more suggestions for healthy eating.
Eat a variety of foods.
Balance the food you eat with physical activity. Maintain or improve your weight.
Choose a diet with plenty of grain products, vegetables, and fruits.
Choose a diet low in fat, saturated fat and cholesterol.
Choose a diet moderate in sugars.
Choose a diet moderate in salt and sodium.
If you drink alcoholic beverages, do so in moderation.
Are dietary supplements such as vitamins and minerals important in a healthy diet?
It has not been established that large amounts of vitamins and minerals as dietary supplements will help to prevent or treat health problems or slow the aging process. Daily multivitamin tablets may be beneficial to some people, but the value of the supplement depends on many factors, including eating habits and overall health. A well-balanced diet provides all the necessary nutrients your body needs.
How do you know which weight-loss programs are safe and successful?
Almost any of the commercial weight-loss programs can work, but only if they motivate you to decrease the amount of calories you eat or increase the amount of calories you burn each day (or both). A responsible and safe weight-loss program should have the following features:
The diet should include all of the recommended daily allowances for vitamins, minerals and protein and be low-calorie, not low in essential foodstuffs.
The program should be directed toward a slow, steady weight loss unless your doctor feels your particular health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two.
You should be evaluated by your doctor before beginning any weight-loss program. Your physician also should be able to advise you on the need for weight loss, the appropriateness of the program you have in mind and a sensible weight loss goal.
The program should include plans for weight maintenance after the loss phase is over. It should include help in permanently changing your dietary habits and level of physical activity to alter a lifestyle that may have contributed to weight gain in the past.
A commercial weight-loss program should provide a detailed statement of fees and costs of additional items, such as dietary supplements.
Why is calcium important?
Both women and men need enough calcium to build peak (maximum) bone mass during their early years of life. Low calcium intake appears to be one important factor in the development of osteoporosis, a disease in which bone density decreases and leads to weak bones. Women have a greater risk than men of developing osteoporosis. During adolescence and early adulthood, women should increase their food sources of calcium, particularly while bone growth is occurring, until approximately age 30 to 35. If you can build a maximum peak of calcium deposits early on, this may delay fractures that occur later in life.
What are goods sources of calcium?
Dairy products are powerhouses of calcium, but be watchful of fat content. Use 1 percent or skim milk instead of whole milk or cream, and choose from lower fat cheeses, yogurt, frozen yogurt and ice cream substitutes. In addition to dairy foods, other good sources of calcium include salmon, tofu (soybean curd), certain vegetables (broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds and nuts.
Why is iron important for women?
Women need more of this mineral because they lose an average of 15 to 20 milligrams of iron each month during menstruation. Without enough iron, iron deficiency anemia can develop and cause symptoms that include fatigue and headaches. After menopause body iron generally increases. Therefore, iron deficiency in women over 50 years of age may indicate blood loss from another source and should be checked by a physician.
Animal products, such as meat, fish and poultry are good and important sources of iron. Iron from plant sources are found in peas and beans, spinach and other green leafy vegetables, potatoes, and whole-grain and iron-fortified cereal products. The addition of even relatively small amounts of meat or foods containing vitamin C substantially increases the total amount of iron absorbed from the entire meal.
Menopausal women need 1200-1500 mg of calcium daily, but your body can only absorb 500 mg of calcium at a time. Eat calcium-rich foods throughout the day to keep your bones strong and ward off osteoporosis.
How do nutritional needs change for women throughout their lifespan?
During adolescence and early adulthood, women need to increase their intake of food rich in calcium to build peak (maximum) bone mass. This will reduce the risk later in life of developing osteoporosis, a progressive loss of bone that leaves those affected more susceptible to fractures. All women need more iron than men since they lose iron through menstruation.
Intake of calories varies for each person based on age, gender and activity level but, for the most part, women between 23 and 50 years of age should eat about 2,200 calories per day to maintain their current weight, while older women need fewer calories. No one should consume fewer than 1,500 calories, even in attempts to lose weight, according to the U.S. Food and Drug Administration (FDA). The FDA recommends that everyone maintain healthy levels of fat and fiber intake throughout their adult lives.
What is a healthy diet?
A healthy diets follows the food "pyramid," which recommends six-11 servings of complex carbohydrates, two to three servings each of fruits and vegetables, one to two servings each of dairy products and proteins like meat, tofu or beans, and little use of added fats and sugars. Generally, a well-balanced diet will adequately meet women’s needs for vitamins and minerals. For good health, women need to pay special attention to calcium, iron and folate (folic acid). Here are some more suggestions for healthy eating.
Eat a variety of foods.
Balance the food you eat with physical activity. Maintain or improve your weight.
Choose a diet with plenty of grain products, vegetables, and fruits.
Choose a diet low in fat, saturated fat and cholesterol.
Choose a diet moderate in sugars.
Choose a diet moderate in salt and sodium.
If you drink alcoholic beverages, do so in moderation.
Are dietary supplements such as vitamins and minerals important in a healthy diet?
It has not been established that large amounts of vitamins and minerals as dietary supplements will help to prevent or treat health problems or slow the aging process. Daily multivitamin tablets may be beneficial to some people, but the value of the supplement depends on many factors, including eating habits and overall health. A well-balanced diet provides all the necessary nutrients your body needs.
How do you know which weight-loss programs are safe and successful?
Almost any of the commercial weight-loss programs can work, but only if they motivate you to decrease the amount of calories you eat or increase the amount of calories you burn each day (or both). A responsible and safe weight-loss program should have the following features:
The diet should include all of the recommended daily allowances for vitamins, minerals and protein and be low-calorie, not low in essential foodstuffs.
The program should be directed toward a slow, steady weight loss unless your doctor feels your particular health condition would benefit from more rapid weight loss. Expect to lose only about a pound a week after the first week or two.
You should be evaluated by your doctor before beginning any weight-loss program. Your physician also should be able to advise you on the need for weight loss, the appropriateness of the program you have in mind and a sensible weight loss goal.
The program should include plans for weight maintenance after the loss phase is over. It should include help in permanently changing your dietary habits and level of physical activity to alter a lifestyle that may have contributed to weight gain in the past.
A commercial weight-loss program should provide a detailed statement of fees and costs of additional items, such as dietary supplements.
Why is calcium important?
Both women and men need enough calcium to build peak (maximum) bone mass during their early years of life. Low calcium intake appears to be one important factor in the development of osteoporosis, a disease in which bone density decreases and leads to weak bones. Women have a greater risk than men of developing osteoporosis. During adolescence and early adulthood, women should increase their food sources of calcium, particularly while bone growth is occurring, until approximately age 30 to 35. If you can build a maximum peak of calcium deposits early on, this may delay fractures that occur later in life.
What are goods sources of calcium?
Dairy products are powerhouses of calcium, but be watchful of fat content. Use 1 percent or skim milk instead of whole milk or cream, and choose from lower fat cheeses, yogurt, frozen yogurt and ice cream substitutes. In addition to dairy foods, other good sources of calcium include salmon, tofu (soybean curd), certain vegetables (broccoli), legumes (peas and beans), calcium-enriched grain products, lime-processed tortillas, seeds and nuts.
Why is iron important for women?
Women need more of this mineral because they lose an average of 15 to 20 milligrams of iron each month during menstruation. Without enough iron, iron deficiency anemia can develop and cause symptoms that include fatigue and headaches. After menopause body iron generally increases. Therefore, iron deficiency in women over 50 years of age may indicate blood loss from another source and should be checked by a physician.
Animal products, such as meat, fish and poultry are good and important sources of iron. Iron from plant sources are found in peas and beans, spinach and other green leafy vegetables, potatoes, and whole-grain and iron-fortified cereal products. The addition of even relatively small amounts of meat or foods containing vitamin C substantially increases the total amount of iron absorbed from the entire meal.
Menopausal women need 1200-1500 mg of calcium daily, but your body can only absorb 500 mg of calcium at a time. Eat calcium-rich foods throughout the day to keep your bones strong and ward off osteoporosis.
posted by Nathan at 9:43 PM
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