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Women's Nutrition |
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Welcome to the Women's Nutrition site! As you may already know, the current nutritional guidelines for women can sometimes differ greatly from that recommended for men. Osteoporosis, iron deficiency anemia, eating disorders, and weight reduction are all nutritional complications more commonly found in women. Everyone knows that the key to good nutrition and heath is a balanced diet full of good vitamins and minerals, but what exactly is a balanced diet? Women, as a group, tend to lead very busy lives, and many feel that they don't have the time to eat a healthy, balanced meal. I hope to provide you with useful information about women's nutrition so that you will be able to make informed decisions about the food you eat. Enjoy!
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How do I get started planning a healthy diet? The USDA food guide pyramid (as shown above) is a good start. Talking with your doctor is always a good idea as well. What is good nutrition? Good nutrition measns to eat a well-balanced diet low in fats, saturated fats, cholesterol, sugar, salt, and eating a variety of foods, full of fruits and vegetables. Fats, sugars, salt, and cholesterol may still be present in your diet, but do so in moderation. Do I need to take supplements? If you think that you may be in need of nutritional supplements, always consult your physician. Many women do need to take calcium supplements because it is crucial to avoiding osteoporosis and maintaining healthy bones. Some vegetarians, especially vegans, may want to consider supplements to obtain the nutrients that they aren't getting from animal products. What counts as a serving based on the food guide pyramid? Click here for the USDA's allowances based on their food guide pyramid.
The Basic Dietary Guidelines for Americans4
The Food Guide Pyramid
Used with permission from the National Agriculture Library, Agriculture Research Service, U.S. Department of Agriculture
Vitamins and Minerals There are many vitamins and minerals that are necessary for a
women's health. Although they are all important, most women need to
pay the most attention to iron and calcium. This is because women
are at a greater risk than men for developing osteoporosis and iron
deficiency anemia. Calcium
The recommended dietary allowance (RDA) for women ages 19-24 is 1,200 milligrams per day, This number drops to 800 milligrams after the age of 25 because adolescence and early adulthood are the most important times for calcium intake (your bones are still growing then). A deficiency in calcium can result in osteoporosis. The FDA recommends that women get their calcium from low-fat sources such as 1% milk, skim milk, low-fat cheeses, yogurts, and frozen yogurts. Other nondairy sources of calcium include: salmon, tofu, broccoli, peas, beans, seeds, and nuts.1 Iron
The RDA for women of all ages is 15 milligrams a day. This is 5 milligrams more than the RDA for men because women usually loose an average 15-20 milligrams of iron per month during menstruation. Animal products are great sources of iron. These include meat, fish and poultry. If you are a vegetarian, or just don't like meat, there are many other sources of iron. These include peas, beans, spinach and other leafy green vegetables, potatoes, and whole-grain and iron-fortified cereals. Without enough iron, iron deficiency anemia can develop which can cause headaches and fatigue.1 Vitamin A The RDA for women is 700 micrograms. A deficiency in Vitamin A can result in night blindness or skin lesions. Since Vitamin A is fat-soluble, there is a potential toxicity when large amounts are consumed (20-30 times the recommended daily allowance). Good sources of Vitamin A can be found in whole-milk, liver, kidney, cream, butter, egg yolk, yellow and green vegetables, and fruits.1 Vitamin C
The RDA for Vitamin C is 74 milligrams per day, but smokers are recommended to increase that amount by 35 milligrams. A deficiency here can result in scurvy, bleeding, easy bruising, swollen joints, and impaired wound healing. Good sources of Vitamin C include citrus fruits, strawberries, sweet peppers, broccoli, and leafy green vegetables.1 Thiamin The RDA for Thiamin is 1.5 milligrams per day. A deficiency in Thiamin can result in Beriberi, and impairment of the cardiovascular, nervous, and gastrointestinal systems. Good sources include pork, whole grains, and legumes.1 Riboflavin The RDA is 1.7 milligrams per day. A deficiency can result in dermatitis, light sensitivity, and sores at the corners of the mouth. Good sources include milk, eggs, liver, kidney, heart, and green leafy vegetables.1 Niacin
The RDA for Niacin is 20 milligrams per day. A deficiency will result in Pellagra, dermatitis, diarrhea, depression, and even death. Sources include lean meats, liver, peanuts, yeast, cereal bran and germ.1 Vitamin D
The RDA for Vitamin D is 400 International Units. A deficiency can result in rickets in children, and osteomalacia in adults. Vitamin D is highly toxic in large doses though, and can be fatal in children. Sources include fatty fish, eggs, liver, butter, fortified milk, cod-liver oil, and also from exposure to ultraviolet light.1 Vitamin E The RDA for Vitamin D is 400 International units. It is unknown what the effects of a deficiency are, as well as the results of consuming large amounts. Sources include wheat germ oils, other vegetable oils, beef liver, milk, eggs, butter, and leafy vegetables.1 Vitamin B6 The RDA is 2 milligrams per day. A deficiency here can result in anemia, and it is not toxic until after 600 milligrams are consumed. Sources are yeast, wheat, corn, egg yolk, liver, kidney, and muscle meats.1 Folic Acid
The RDA recommends .4 milligrams per day. A deficiency can result in anemia, and consuming large amounts generally do not have any effects until 15 milligrams are consumed daily. Sources of Folic Acid include green leafy vegetables, kidney, lima beans, asparagus, whole grains, nuts, legumes, and yeast.1 Vitamin B12 The RDA recommends each woman consume 6 micrograms of B12 per day. A deficiency can result in anemia and nerve fiber degeneration. There is no known toxicity. Sources of B12 include beef, liver, kidney, milk, eggs, oysters, shrimp, pork, and chicken.1 Phosphorus
The RDA is 1 gram of phosphorus for women per day. Phosphorus is necessary for normal bone and teeth structure, and can be found in protein rich foods, such as meats and nuts.1 Iodine
The RDA is 150 micrograms per day. Iodine is necessary for normal thyroid function, and can be found in fish and iodized table salt.1 Magnesium The RDA for magnesium is 400 milligrams per day. Magnesium is necessary for enzyme activity, energy release, and nerve and muscle function. It can be found in most foods, but especially in vegetables, milk, meat, cocoa, nuts, and soybeans.1 Zinc The RDA for Zinc is 11 milligrams a day. Zinc is an enzyme component as well as a part of the insulin molecule. It can be found in meat (especially liver), eggs, seafood, milk, and grains.1 Copper
900 micrograms is the RDA for Copper. It is necessary for hemoglobin formation, and is also an enzyme component. Sources include liver, kidney, shellfish, nuts, raisins, and dried legumes.1 Biotin The RDA for Biotin is .3 milligrams per day. A deficiency can result in scaly skin, and seborrheic dermatitis in infants. It can be found in milk, liver, kidney, egg yolk, yeast, and it is also synthesized by bacteria in the intestine.1 Pantothenic Acid
The RDA recommendation is 10 milligrams per day. A deficiency will result in fatigue, gastrointestinal distress, personality changes, numbness and tingling of hands and feet, and muscle cramps. Sources include liver, kidney, egg yolk, wheat bran, fresh vegetables, and molasses.1
Fats, Proteins, and Carbohydrates Fats, proteins, and carbohydrates are also necessary for a healthy diet. They provide our body's cells with vital components necessary for everyday functioning. Fats
Should not make up more than 30% of your caloric intake per day, or 65 grams based upon a 2,000 calorie diet. Can be found in virtually every food you eat, with animal products and snack foods having the highest content. By reducing your daily fat intake, you will also reduce your risk of stroke, heart disease, and blood clots.2 Proteins Helps to repair body tissues and prevent muscle tissue from breaking down. The average woman over 25 years of age should consume 50 grams per day. Can be found in animal products, peas, peanut butter, bread, and cereal.2 Carbohydrates
Provide our body and its cells with energy to perform their necessary functions. Total amount consumed per day should be 300 grams based upon a 2,000 calories diet. Can be found in breads, pastas, and whole grains.2
More than 70 million American women are affected by eating disorders.3 Although men also suffer from these devastating mental illnesses, 90% of the people who suffer from eating disorders are women.3 Surprisingly, eating disorders are not usually about eating or food at all. Rather, they are about self-esteem, depression, and feelings of helplessness.3 For some women, their eating habits may be the only thing in their life that they feel they can control. Others may have such low self-esteem that they do not think that they are worthy to be eating, or they may be seeking approval from their friends, family, or peers.
Anorexia Nervosa Characteristics:
Bulimia Nervosa Characteristics:
* Please be aware that the person suffering from the eating disorder will deny that they have a problem over and over again. If you suspect that someone you know may have an eating disorder, get them professional help immediately. On-campus Resource: Nazareth College Health Services Internet Resource: Mental Help Net
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References
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| Created by: Sara Bryson on 04/12/02 | |
| Biology
Department Beverly J. Brown, Ph.D. |
Nazareth College |
