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Jason Bethke

By Jason Bethke


Diet Plans for Women: 3 Basic Nutrients

03/08/13


Diet Plans for Women: 3 Basic Nutrients Image

Diet plans for women aren't only for losing weight; they are effective strategies for consuming necessary nutrients, having optimum control over processed and harmful foods, and managing a realistic budget. United Way has developed campaigns that address nutritional needs and dietary education, including Healthy Eating for a Healthy Start and Hunger Prevention & Nutrition Assistance Programs. Through a solid use of educational materials as well as practical support, United Way projects can be tailored to specifically help women with unique nutritional needs.

Calcium

Everybody needs calcium, the critical nutrient that our bodies don't make but which is so important to healthy bones. A general range for recommended daily intake starts at around 1,000 mg. and increases to 1,500 mg. as women age. It is especially important to monitor calcium intake when lactating.

Where to find it:

Calcium is notably found in high quantities in various dairy products, like milk, cheese, and yogurt. Most basic diet plans place emphasis on providing appropriate levels of calcium, and there are certainly healthy alternatives available for vegans. Kale and spinach are both excellent sources of calcium, while tofu and various soy-based products may be enriched. Other sources of calcium include bok choi, broccoli, and okra.

Iron

Diet plans for women must be especially well tailored to provide sufficient amounts of iron. Required intake fluctuates naturally from woman to woman, but also with her menstrual cycle. Increased intake of iron will be necessary during menstruation to replace what is lost. Vegetarians and vegans may need to increase their daily intake of iron in comparison to women who eat meat. Vitamin C is necessary in combination with any iron-balanced diet plans for women, because it helps in the body's processing of iron.

Where to find it:

The most obvious source of iron is meat. Vegetarians and vegans can find iron in various beans, like lima, pinto, or kidney, and dark leafy vegetables. Lentils are a common source of iron as well, in addition to tofu, soybeans, and chickpeas.

Folate

Folate is an especially important nutrient for childbearing women. Diet plans for women in any stage of pregnancy are always sure to emphasize proper intake of folate because it is critical in the formation of new cells. A general daily intake range is between 400 to 800 mcg, with fluctuations depending on the stage of pregnancy.

Where to find it:

Folate is commonly found in such grains as enriched cereals and oatmeal, which makes it easier to incorporate into diet plans for women through breakfast. Meat, various types of beans, as well as chickpeas and lentils also make for an excellent source of this nutrient.

There are naturally many other essential nutrients and vitamins that form an integral part of women's diet plans, include Vitamin A, Vitamin B-12, and magnesium. Women have different dietary requirements from men, for reasons which vary from menstruation and pregnancy, to basic daily routines. Taking all the aspects into consideration makes it easier to manage a budget and maintain a healthy lifestyle.

      
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