Food nutrition chart not only suggests the calorific values of various kinds of foods and the amount to be taken in a single serving but also makes clear bifurcation between the food requirements of men and women.
The internal anatomy of a woman’s body is extremely different form that of men. Similarly, the kinds of activities women get engaged into are also different form that of men. So the nutritional requirement of females is absolutely different form that of men.
Foods that work best of men might not provide sufficient nutrients for women. The amount of calcium required by women especially during adolescence and adulthood is much more than that required by men. Sufficient intake of calcium leads to the proper development of bone mass, which reduces the chances of developing diseases like osteoporosis at later stages of life.
Similarly the process of menstruation makes women lose about 20-40 mg. of iron every month. It is important to regularly replace this mineral in the body as the deficiency of iron causes diseases called anemia. During the midlife the body metabolism in women begins to slow down. Intake of fat rich foods at this point of time can cause much harm. So women should strictly follow the food nutrition chart and increase their intake of nutritious food.
According to the Food and Nutrition Board women aged between 23 to 50 years should consume about 2,200 calories per day in order to maintain their weight and stay healthy. The nutritional requirements of the body vary with age, gender, weight, height, physical condition, climatic conditions and activity level of each individual.
Pregnant women and feeding mothers need an additional 300-500 calories every day apart from their usual daily needs. Only by consuming these extra calories will they be able to feed their child along with keeping themselves healthy.
A few especial nutrition tips for women
Most women whilst taking care of their husbands and children forget that their health is of prime importance, if they have to take care of their family. Following are a few important tips they should care for:
- Understand the significance of a nutritious diet and follow the food nutrition chart
- Never skip meals especially the breakfast and lunch.
- Don’t take a bulky diet at one time. Break it into piece meals.
- Include all kinds of foods such as grains, vegetables and fruits in your diet.
- Green vegetable and soy products are healthy and contain fewer calories.
- Consume foods rich in iron and calcium.
- Ensure that your diet contains low amounts of cholesterol and saturated fats.
- Avoid consuming alcoholic beverages and sweets.