How to Follow Nutrition Guidelines for Women’s Health

How to Follow Nutrition Guidelines for Women’s
Health. Follow these nutritional guidelines for women
to lower your risk of disease and cancer. You will need Diet rich in carbohydrates,
calcium, and iron Knowledge of calorie requirements Vitamin D Limit of fat consumption Protein
and doctor’s referral for a multivitamin (optional). Step 1. Obtain your recommended calorie intake by
going to Calorie amounts depend on age, sex, and activity
level. A good rule of thumb is 13 calories per pound
of body weight for a sedentary person of either sex, 16 calories per pound for a moderately
active person, and 18 calories per pound for a vigorously active person. Step 2. Reduce the risk of diabetes, obesity, and
heart disease by adding complex carbohydrates that are found in high-fiber and unrefined
foods such as fruits, vegetables, whole-grain products, and legumes. Women should get 25 grams of fiber a day before
the age of 50 and 21 grams a day after age 50. Step 3. Get 1,000 milligrams of calcium up to the
age of 50 and 1,200 milligrams after age 50. Getting sufficient calcium is effective for
reducing symptoms of premenstrual syndrome, reducing high blood pressure, high cholesterol,
preventing stroke, and treating osteoporosis. Step 4. Get 18 milligrams of iron if you are between
19 to 50 years of age, 8 milligrams for 51 and older, and 27 milligrams if you are pregnant. Dried beans, fortified cereals, pasta, beef,
and poultry are foods high in iron. Step 5. Go outside to get 5 to 20 minutes of exposure
to the sun a week, or eat foods such as fish, eggs, milk, and cod liver to get your daily
recommended amount of vitamin D. Women need 200 international units under the age of 50
and 400 international units for ages 51 and older. Step 6. Maintain a diet with a fat consumption below
30 percent of your daily calories. Avoid foods high in saturated and trans fat
such as margarine, palm oil, fried foods, and commercial baked goods. Incorporating monounsaturated fats such as
salmon and olive oil into your diet is healthy for your heart. Ask you doctor about taking a multivitamin
if you’re worried about fitting the recommended daily amounts into your diet. Step 7. Include 60 grams of protein — the amount
in about 6 ounces of chicken — into your daily diet. Too much protein can raise your risk of osteoporosis
and calcium loss in your urine. Stay healthy by staying within these guidelines. Did you know Iron functions primarily as a
carrier of oxygen in the body, but it also aids in immune function, cognitive development,
and temperature regulation.

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