TargetWoman - Portal for Women

Nutrition Chart

TargetWoman is a portal dedicated to Women - Pages of lasting value on issues women care about.

Nutrition Chart
Nutrition requirements for women changes with different phases of life. Check out the nutrition chart to understand the nutritional needs of women.

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, it’s 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 micro nutrients 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 person’s 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

  • Don't get into a fat-free frenzy. Count calories when cutting fat.

Top of the Page: Nutrition Chart
Tags:#nutrition chart
More on Food Topics Regional Cuisine Food and Nutrition Facts
Parsnip Soup
Dim Sum
Gazpacho Soup
Whole Grain Cereal
Jicama Nutrition
Bok Choy Stir Fry
Chia Seeds Benefits
Teff Nutrition
Flax Seed
Wheatgrass Benefits
Kelp Benefits
Types of Chili Peppers
Medicinal Benefits of Pomegranate
Arugula Leaves
Maca Root
Pitaya Fruit
Benefits of Celery
Asparagus Benefits
Oyster Stew
Oyster Mushroom
Lupin Beans
Extra Virgin Olive Oil
Dill Pickle
Fat Burning Foods
Nutrition Chart
Food Combining
Calorie Counter
calories ...
Non Alcoholic Beverage
Punch Recipes
Food Label Nutrition
Homemade Sausages
Cooking Steak
Eating on a Budget
Budget Friendly Recipes

Quick Recipes Quick Recipes Healthy Packed Lunch
Overnight Oats Recipes
Eggplant Casserole
Brunch Recipes
Burrito Recipes
Muffin Recipes
Cupcake Frosting
Apple Crisp
Stir Fry Cooking
Seafood Salad Recipe
Cooking Corn on the Cob
Finger Food Recipe
Sandwich Recipe
Bread Stuffing Recipes
Easy Chili Recipes
Picnic Recipes
Edible Mushroom Recipes
Mushroom Soup Recipes
Dip Recipe
Tapas Recipe
Corned Beef Recipe
Canned Salmon Recipe
Tilapia Recipes
Crumb Cake
Flourless Chocolate Cake

Regional Food Asian Cuisine Lasagna Recipe
Peruvian Ceviche
Chinese Food Recipe
Vietnamese Food Recipe
Malaysian Food
Korean Food Recipe
Indian Curry Recipe
Edible Rice Paper
Mexican Food Recipe
Guacamole Dip
Italian Food Recipe
Spanish Food Recipe
Kosher Food
Falafel Recipe
Tandoori Chicken
Gumbo Recipe
Crockpot Recipes
Moroccan Food

Healthy Food
Pre Workout Snack
Matcha Tea
Simple food Swaps to Lose Weight
Foods to Beat Stress
Foods to beat Insomnia
Bone Density Foods
Prebiotic Foods
Kefir Grains
Agave Nectar
Spicy Trail Mix
Pesto Sauce
Homemade Hummus
Crab Cake Sauce
Bamboo Shoots Nutrition
Lemon Grass Plant
Butter Beans Recipes
Loose Green Tea
Seaweed Nutrition
Healthy Food
Low Fat Granola Bar
Steel Cut Oatmeal
Fruit Pizza
Pizza Toppings
Green Smoothie
Healthy Meal Planning
Delicious Mealtime Recipes
Heart Healthy Fats
Healthy Heart Recipe
Healthy Dinner Recipe
Healthy Dessert Recipe
Healthy Fast Food
Healthy Kid Recipe
Probiotic Food
Diabetic Friendly Foods
Fruit Salad Recipe
Bread Pudding
Tofu Recipe
Oat Bran
Broccoli Salad
Avocado Recipe
Iron Rich Food
Brain Foods
Antioxidant Food
Natural Diuretic
Low Fat Cooking Tips
Rice Pilaf Recipe
Low fat Chicken Recipe

Food Tips Art of Cooking Food Allergy
Food Poisoning Symptom
Food Allergy Symptom
Food Addiction

Top of the Page: Nutrition Chart
Popularity Index: 101,510