Balanced Diet for women
Diets for women are not primarily weight-loss focused, but formulated to offer the most opportune nutrients for a happier, healthier life!
Balance meals and snacks with whole grains, fruits and veggies, lean and plant-based proteins, milk and dairy products, and healthy fat sources.
- Consume approximately three balanced meals daily, along with protein and fiber-filled snacks as needed three times a day.
- Fill at least half the plate with veggies, a quarter with a lean or plant-based protein, and complement with a anti aging foods.
- Offer color and variety to all meals and snacks to ensure adequate intake of all nutrients.
- Practice mindful eating, especially paying attention to hunger and satiety cues.
Protein
How much?
Healthy adults are encouraged to consume at least 10 to 35 percent of total daily calories from protein sources. The dietary reference intake (DRI) for protein is 0.8 grams of protein per kilogram (g/kg) of body weight, which amounts to at least 46 grams per day women.
Fiber
How much?
Women are encouraged to obtain at least 25 grams of fiber daily.
Folate
How much?
Women, especially of childbearing age, need 400 milligrams (mg) of folate per day.
Iron
How much?
Women aged 19 to 50 are recommended to obtain 18 mg of iron daily, 27 mg during pregnancy, and 10 mg if lactating.
Calcium
How Much?
Women tends to lack calcium in the body so they should consume 1,000 mg of calcium per day. Daily needs are increased to 1,200 mg after age 50 to protect from bone loss and osteoporosis.
Fluids
How Much?
Adult women are advised to drink about 11.5 cups (2.7 liters) of fluids per day, in which water is advised to be the governing hydration source. Hydration can also be supplied from water-rich foods, including watermelon, celery, cucumbers, tomatoes, and oranges.
