TargetWoman - Directory Portal for Women
TargetWoman - Directory for Woman

Nutrition Chart

TargetWoman presents meticulously researched authoritative pages on a wide range of topics for Women - from Health to Beauty. Empowering Women with information is our goal. Send us your comments, suggestions for topics and recommend us to your Friends and Family.
Search from our Articles

Print   Book mark this   Read this later   Send this   Browse by Topic  

Macaroni, cheese, bread and potatoes will certainly make a young girl drool. For a teenage girl, food is synonymous with eating junk food and guzzling carbonated soft drinks. Stepping into adulthood at about the age of fourteen or fifteen, girls are under pressure to measure up to a certain social and cultural ideal of beauty. As a result, it involves cutting down on any food that is perceived to result in body weight gain.


Ignoring the importance of nutritional requirements can have adverse health effects. In the long run, it can result in permanent damage to the bones, heart and the brain. On the other hand, providing rich nutrients that are required for the body promises good health. A well-nourished body projects an appealing appearance as well. The eyes, skin, hair, and teeth are its outward indicators.


Read through to understand the importance of nutrition, how it varies for women with age and physical condition. Resolve to take action for good health by following a nutrition chart. Redirect your eating habits so as to improve body resistance, stay mentally sharp, emotionally balanced and energetic. On the whole, itís time to build a life with positive outlook.


Basics of Nutrition


Nutrition is required for proper growth, to maintain health and to prevent diseases. Ensuring adequate nutrition keeps your body healthy and enables it to function the way it is supposed to do. Water, carbohydrates, fats and proteins are the four basic nutrients essential to life. Vitamins and minerals are classified as micronutrients simply because they are needed in relatively small amounts compared to the four basic nutrients. In order to be healthy and active, it is pertinent to follow a balanced diet that provides adequate amount of nutrient each day in quantity and variety to meet the energy and nutrient needs.


Apart from breast-milk, there is no other single food that provides all the nutrients required. Hence, it is necessary to eat a variety of foods so that the body gets all the necessary nutrients. You get to reap the advantages of adapting a healthy diet and proper nutrition by way of increased mental sharpness, resistance to illness and disease, higher energy levels, a more robust immune system, faster recuperation time and better management of chronic health problems.


Nutrition chart for women

Nutrition requirements of a woman differ a lot as compared to a man. What works best for a man is not likely to be right for a woman. As a woman treads through different stages of physiology, her nutritional requirements vary. For instance, during adolescence and early adulthood, there is a need to increase intake of food rich in calcium to build maximum bone mass. Thereby, it possible to ward off risk related to developing osteoporosis later in life.


All women lose 20-40 milligrams of iron each month during menstruation. If not checked, iron deficiency anemia can develop. As a woman nears midlife, her metabolism begins to slow down. It is all the more important to get adequate nutrients by eating a healthy diet.


As per The Food and Nutrition Board of the National Research Council, women between 23 and 50 years eat about 2,200 calories a day to maintain weight. The nutrient needs are liable to vary with gender, age, height, weight, physical condition, activity level and the climatic conditions you live in. Pregnant women and lactating mothers will need additional 300-500 calories per day than their usual needs. Also, the calorie needs will hit the highest point- say 2300 calories/day during her mid-twenties. Thereafter, it tends to decline at about 2% per decade. At this rate, by 35 the calorie needs will be only 2254 calories.


Nutrition Chart

Nutrition chart is a rough nutrition guide that recommends the amount of calories, fat, protein, carbohydrate, sodium, cholesterol and fiber. Each personís daily nutritional needs differ with age, physical condition and activity. It is advantageous to consult your health care provider who, if required can suggest changes in selecting the right amounts of the right kinds of foods. Adhering to a balanced diet means ensuring availability of good nutrition. Consider these vital points while adopting a dietary regime.


  • Calories required matching age, activity and physical condition
  • Amount of carbohydrates, fats and proteins required for the body
  • The recommended number of servings from every food group
  • The recommended nutrients
  • Beneficial dietary supplements.


Nutrition tips

  • Understand the importance of a nutrition rich diet
  • Put together a healthy, total diet and adhere to it
  • Do not skip meals. Eat often, helps to keep weight steady
  • Include foods from all groups. Grains, fruits and vegetables.
  • Give importance to greens, soy products
  • Eat more iron-rich foods. Not to forget vitamins and calcium.
  • Ensure diet is low in saturated fat and cholesterol
  • Do not include alcoholic beverages more than one drink a day
  • Donít be too fat-free frenzy. Count calories when cutting fat.

More on Food Topics Regional Cuisine Food and Nutrition Facts - Regional cuisines, food facts and gourmet meals ...
Chamomile - Gentle apple-like aroma ...
Parsnip Soup - Traditional American Soup ...
Dim Sum - Bite-sized morsels ...
Gazpacho Soup - Chilled soup ...
Whole Grain Cereal - Powerhouses of fiber ...
Jicama Nutrition - Replace your potatoes ...
Bok Choy Stir Fry - Chinese cabbage ...
Chia Seeds Benefits - Rival to flax seed ...
Teff Nutrition - Tiny powerhouse ...
Kaniwa - Next super food ...
Flax Seed - Rich in omega 3 fatty acids and lignans ...
Wheatgrass Benefits - Power-packed green gold ...
Kelp Benefits - Iodine-rich seaweed ...
Types of Chili Peppers - Turn the heat on ....
Medicinal Benefits of Pomegranate - Health-packed juicy seeds ...
Arugula Leaves - Rocket Salad leaves ...
Pitaya Fruit - Mild and flavorful ...
Benefits of Celery - Crunchy garnish or dieter's delight ...
Leek - Asparagus for the Poor Man ...
Asparagus Benefits - Bright green stalks ...
Oyster Stew - aphrodisiacs and prime health food ...
Oyster Mushroom - Unusual mushroom recipe ...
Lupin Beans - Nutrition packed ...
Quinoa - Wonder grain ...
Freekeh - Young green wheat ...
Extra Virgin Olive Oil - Rich source of monounsaturated fats ...
Dill Pickle - Served with deli sandwiches ...
Sauerkraut - Sour cabbage ...
Fat Burning Foods - Bust the fat ...
Nutrition Chart - Understand nutritional requirements ...
Food Combining - Key to wholesome nutrition ...
Calorie Counter - Counting calories ...
Non Alcoholic Beverage - Party time ...
Punch Recipes - Fun drink for parties ...
Food Label Nutrition - Understanding nutritional data ...
Homemade Sausages - Meat Lover's delight ...
Cooking Steak - The perfect steak ...
Eating on a Budget - Eat right, eat smart ...
Budget Friendly Recipes - Easy on the pocket ...

Quick Recipes Quick Recipes Healthy Packed Lunch - Lunch on the go ...
Overnight Oats Recipes - Easy tasty healthy mornings ...
Eggplant Casserole - Grill, bake or stuff it ...
Brunch Recipes - In-between meal ...
Burrito Recipes - Folded delights ...
Muffin Recipes - Lunch box treat ...
Cupcake Frosting - Little baked treats ...
Apple Crisp - Warm and crumbly ...
Stir Fry Cooking - Retain the color and aroma ...
Seafood Salad Recipe - Work with a variety of herbs, dressings and seasonings ...
Cooking Corn on the Cob - Retain the milky moisture ...
Finger Food Recipe - Bite sized snacks ...
Sandwich Recipe - Quick, simple and wholesome ...
Bread Stuffing Recipes - Ready to stuff ...
Easy Chili Recipes - Rev up your metabolism ...
Picnic Recipes - Easy to make and easy to pack ...
Edible Mushroom Recipes - Mushrooming recipes ...
Mushroom Soup Recipes - Rejuvenating Soups ...
Dip Recipe - Wonderful with snacks ...
Tapas Recipe - Spanish appetizers ...
Corned Beef Recipe - Cured meat ...
Canned Salmon Recipe - Whip up great meals ...
Tilapia Recipes - No saturated fat, no cholesterol...
Crumb Cake - Moist and tender ...
Flourless Chocolate Cake - Gluten-free cakes ...

Regional Food Asian Cuisine Lasagna Recipe - Delicious layers of cheese, sauce, herbs ...
Peruvian Ceviche - Fresh raw fish dish ...
Chinese Food Recipe - Different Chinese cooking styles, mouthwatering recipes and more ...
Vietnamese Food Recipe - Rice cakes, fish sauce, crunchy vegetables ...
Malaysian Food - Wafting aroma of Meat Satay on a bed of rice ...
Korean Food Recipe - Kimchi flavors ...
Indian Curry Recipe - Fiery, spicy, tangy ...
Edible Rice Paper - Unique authentic taste ...
Mexican Food Recipe - Read up on spicy salsa and mexican herbs ...
Quesadilla - Cheese tortilla ...
Guacamole Dip - Avocado-based relish dip ...
Italian Food Recipe - Cheese, olive oil and salads ...
Spanish Food Recipe - Saffron flavored rice with meat or seafood ...
Kosher Food - It is all about Jewish set of rules ...
Falafel Recipe - Israeli hamburger ...
Tandoori Chicken - Marinated and grilled ...
Noodles - Stir fried or steamed ...
Canape - Delicious, attractive snack ...
Couscous - Serve with stew or curry ...
Meatloaf - Seasoned meat dish ...
Chowder - Thick, steaming broth ...
Gumbo Recipe - Spicy Louisiana soup ...
Crockpot Recipes - Cooking in a pot ...
Moroccan Food - Rich intense tastes ...

Healthy Food
Pre Workout Snack - Fuel up for workout ...
Matcha Tea - Greenest Antioxidant ...
Simple food Swaps to Lose Weight - Swap to healthy eating ...
Foods to Beat Stress - Heap calm on your plate ...
Foods to beat Insomnia - To help you doze ...
Bone Density Foods - Preserve bone mass ...
Prebiotic Foods - Delicate combination of good and bad bacteria ...
Kefir Grains - Natural probiotic beverage ...
Agave Nectar - Delicious and healthy sweetener ...
Spicy Trail Mix - Nutrition on the go ...
Pesto Sauce - Summer pasta sauce ...
Homemade Hummus - Spread on good health
Crab Cake Sauce - Delicate crab meat
Bamboo Shoots Nutrition - Fiber and nutrients ...
Lemon Grass Plant - Tangy lemony aroma ...
Butter Beans Recipes - Nutrition in a bean...
Loose Green Tea - Good health in a teacup ...
Seaweed Nutrition - Outstanding nutritional profile ...
Healthy Food - An overview of healthy food options for our body requirements ...
Low Fat Granola Bar - Meal on the go ...
Steel Cut Oatmeal - Nutritional powerhouse ...
Fruit Pizza - Fruits on a crust ...
Pizza Toppings - Top up the cheese ...
Green Smoothie - Power packed drink ...
Healthy Meal Planning - Add the health factor ...
Delicious Mealtime Recipes - Ideas you can use ...
Heart Healthy Fats - Blast that fat ...
Healthy Heart Recipe - Heart friendly dishes ...
Healthy Dinner Recipe - Enjoyable and wholesome mealtimes ...
Healthy Dessert Recipe - Indulge your sweet tooth sans the guilt ...
Healthy Fast Food - Make healthy choices ...
Healthy Kid Recipe - Balancing the meals ...
Probiotic Food - For life ...
Diabetic Friendly Foods - Low Glycemic foods ...
Fruit Salad Recipe - The flavor of fresh crunchy fruits and heavenly dressings ...
Bread Pudding - Simple and tasty ...
Tofu Recipe - Packed with the goodness of soy protein ...
Oat Bran - Natural healthy food ...
Broccoli Salad - Dark green florets bursting with anti-carcinogenic properties ...
Avocado Recipe - Large central seed and a paper-thin skin ...
Iron Rich Food - Vitamin C aids better absorption of iron ...
Brain Foods - Enhance brain function ...
Antioxidant Food - Prunes, broccoli, tomatoes ...
Natural Diuretic - Flush out toxins ...
Low Fat Cooking Tips - Low on fat, great on health and taste ...
Rice Pilaf Recipe - Rice and condiments ...
Low fat Chicken Recipe - Watch your waistline ...

Food Tips Art of Cooking
Steak Marinade Recipe - Makes grilling flavorful ...
Sous Vide Cooking Technique - Cook in Vacuum ...
Natural Sugar Substitute - Added sweetner ...
Stevia Sugar Substitute - Sugar substitute in cooking ...
Sunflower Seeds Nutrition - Summer icon ...
Bouquet Garni - Bagful of flavor ...
Cake Decorating Tips - Sugar craft ...
High Satiety Foods - Feeling of fullness ...
Thanksgiving Dinner - Stuffed turkey with golden brown gravy ...
Safe Food Storage - Fresh, nutritious, clean food ...
Frozen Food Storage Tips - Freeze it right ...
Cold Storage Food Tips - Cold and safe ...
Leftover Recipe - Waste not the leftovers ...
Food Pyramid - An informative guide about essential food groups and healthy food habits ...
Dairy Free Food - Sans dairy products ...
Microwave Cooking - Defrosting, heating and whipping up tasty meals ...
Food Intolerance - One man's meat, another man's poison ...
Homemade Ice Cream - Conjure up a delight at home ...
Apple Cider Vinegar - An apple a day ...
Benefits of Honey - Healthy replacement for sugar ...
Beverage Cooler - Cool drink on a sunny day out ...

Food Allergy
Food Poisoning Symptom - Poor sanitation, unhygienic food handling and improper preservation and packaging of food ...
Food Allergy Symptom - Do not underestimate any food allergy symptom ...
Food Addiction - Compulsive overeating ...
Nutrition Chart

RSS feed on Food Topics
Nutrition Chart