Women’s bodies are very sensitive to diet changes. That is why very special attention should be paid before you change or try a new diet plan. Here are some special ketogenic diet tips for women on keto diet plan.
The Nutritional Needs of Women
An important thing to remember is that exercise and nutrition are the foundation of a woman’s health and energy. However, certain minerals and vitamins are necessary in various stages in a woman’s life. And it’s a must to know what these nutrients are so that you can choose the right foods and supplements for you. Having the right knowledge will help you make the right choices in terms of what foods to include in your diet, and which supplements to take in.
Nutritional Requirements during Childhood and Early Teenage Years
Girls in the growing stage need to get all the nutrients they need from vegetables, fruits, whole grains, lean protein sources and low-fat dairy products. Here are two particular nutrients that they need:
1. Calcium: Calcium is especially essential during adolescence up to early adulthood when the bones are still absorbing this mineral. Experts say that girls aged through 9 to 19 need 1,300 milligrams of calcium every day. They also need vitamin D as this vitamin is necessary for the body to absorb calcium. Vitamin D intake should be at 600 IU per day for children and adults.
2. Iron: Iron is needed to maintain healthy blood cells. This is very important as much as 10 percent of women in the United States and in many other parts of the world have been found to deficient in iron. In fact, up to 5 percent suffer from iron deficiency anemia, which results in poor immunity, low energy and fatigue. Girls need to take in 8 milligrams of iron each day. Once they reach 14 and up to the time, they are 18, they need to take in 15 milligrams per day.
Nutrition for Women during Childbearing Years
Once a girl starts menstruating, there is the possibility of getting pregnant. Women who are in the childbearing years are in particular need of these nutrients:
1. Folic acid: Folic acid is a form of vitamin B that prevents neural tube defects such as spina bifida in newborn babies. Fortunately, many foods are now fortified with this vitamin. During pregnancy, women are advised to take in supplements with folic acid to ensure that they are getting required daily allowance of 400 to 800micrograms.
2. Vitamin B12: Vitamin B12, meanwhile, is important for the proper development and functioning of the nervous system. Women in their childbearing years need 2.4 micrograms of vitaminB12 each day. This increases to 2.6 micrograms during pregnancy and 2.8 micrograms during lactation.
3. Choline: Choline deficiency has been linked to an increased risk in neural tube defects in babies, which is why, this nutrient is recommended for women who are pregnant.
4. Omega 3 fatty acids: Omega 3 fatty acids, which include DHA and EPA, help build healthy and functional brain and nerve cells. DHA in particular has been found effective in reducing the risk of pre-term birth. It is also known to reduce the risk of heart disease in women.
5. Vitamin D: Vitamin D is needed by women not only to help their bodies absorb calcium but also to prevent skin care. Recommended amount for daily intake is 600 IU.
6. Calcium: Women in their childbearing days are advised to take in calcium of between 1,000 and 1,300 milligrams per day.
7. Iron: Iron also remains a necessary nutrient for women in their childbearing years. In fact, pregnant women need 27 milligrams of iron each day. Lactating women, on the other hand, only need 9milligrams. After they stop breastfeeding, they need to increase intake again to 18 milligrams, particular once they’ve started to menstruate again.
Nutrition for Women during the Elderly Years
Women go through significant changes after they have stopped menstruating.
During menopause, iron requirement is reduced. However, these women need to increase intake of other nutrients because of the body’s diminished ability to absorb or metabolize these nutrients.
1. Calcium and Vitamin D: Bone loss, which is a common occurrence in aging women, can be slowed down with sufficient intake of calcium and vitamin D. Women between 50 and 70 need1, 200 milligrams of calcium and 600 IU of vitamin each day. Women over the age of 70 need 1,200 milligrams of calcium and800 IU of vitamin D per day.
2. Vitamin B12: This is also another vitamin that aging women need.
This can be obtained not only from supplements but also from fish, meat and other foods that are B12 fortified.