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Women’s Nutrition Guidelines
Whether a “Super Mom”, “Super Girl”, or “Mega Lady”, what makes a
healthy woman is the proper nutrition intake. That means, proper
nutrition should be more of having the “quality” rather than the
“quantity.”
It is
remarkable to see a healthy woman who can do everything she desires.
Like for example moms who can finish the household chores with less
stress, or a teenage girl who can sing all night long without
getting ditch in the home base, or a little girl who can impress
other people during spelling bees because of her super-powered
brain. A healthy image is indeed fascinating to see among women of
different age groups.
But
since more and more women nowadays are getting spellbound for a
“model-like” figure, unhealthy dieting is now common. With this kind
of practice, women are receiving the nutrition that is inappropriate
for their sex group. As a result, a lot of women are now suffering
from Anemia at age 20, Diabetes Mellitus at age 30, Hypertension at
age 40, Osteoporosis at age 50 and Kidney Failure at age 60. It is
indeed very alarming to observe.
So
what is the proper nutrition guideline that women should observe
throughout their lifespan?
An
organization has developed a guide or the recommended dietary
allowance for women to observe so that they will be able to live a
healthy and infirmity-free life.
Calorie needs.
For non-pregnant women, calorie needs is usually 2,200 kilocalories
(kcal), and an additional 300 kcal is needed for pregnant women in
order to meet the demands of pregnancy. Calories are essential for
energy production to keep the woman going and achieve her activities
of daily living. These nutrients can be availed in rice, pasta,
cereals and bread.
Protein Needs.
This nutrient is important in muscle building and tissue repair
during injuries or trauma. They are also needed in mobilizing the
absorption of some vitamins and minerals. For non-pregnant women,
protein intake should be between 44 to 46 grams daily, while for
pregnant women, it should be increased to 60 grams. Foods that are
rich in protein are meat, poultry, fish, eggs, and milk.
Fat Needs.
This is a group of nutrients that should be supplied in the body in
minimal amounts. Furthermore, the selection of fat sources should be
meticulously done in order to provide only the essential ones for
cell growth. It is also necessary for the absorption of vitamins A,
D, E, and K. Linoleic Acid is the best essential fat provider, but
vegetable oil can also be a substitute.
Vitamin and Mineral Needs.
These groups are usually labelled as micronutrients, because they
are usually needed in smaller amounts, but their daily presence
inside the body is very important. A woman, whether pregnant or not,
should be able to maintain an adequate amount of vitamins, such as
Vitamin C to boost immune system, Vitamin B complex for healthy
nerves and muscles, Vitamin A for hale and hearty eyes and skin
appearance, and Vitamin D for proper absorption of Calcium. Any
deficiency of these vitamins can result to certain types of
diseases.
For
the minerals, some of the essential ones are Calcium for stronger
bones, Iodine for the formation of thyroxin and proper functioning
of the thyroid glands, and Iron for a more healthy blood appearance
and blood flow that contributes for an adequate oxygen distribution
in the cells of the body.
Vitamins and minerals can be obtained from fruits; vegetables, organ
meats, and sunlight for vitamin D. There are also supplements
available that supply the woman sufficient amount of these
micronutrients.
With
the proper nutrition at hand, women’s health will be promoted to
function in its optimum level. It is essential for women of any age
to be well and healthy, especially that they are now starting to
embrace the stressful tasks that the opposite sex has been
dominating throughout the centuries.
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