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Nutrition for women | Nutrition chart by expert

What is healthy eating for women?  Here are the nutrition guidelines

You can find a wide variety of diets around the world with some specifications that match a specific category. While this may sound like a plan, it may not be successful for everyone. The reason our bodies and their processes differ from one person to another. According to Dr. Ganesh Kadher, Associate Director, Nutrition Medicine and Scientific Affairs, Abbott, there can be no one food for all because nutrition is a unique subject that needs to be addressed individually. In this article, we will talk about nutrition for women as they age.

Nutrition for adolescent women

Teenagers are undoubtedly the most in demand because your body is growing and needs to meet all the nutritional needs that are comparatively highest in your entire life cycle. Here are some tips for teen nutrition:

  • Follow a balanced diet because you need to have all the nutrients your body needs for your well-being.
  • Healthy eating ensures hormonal balance which helps in easy menstruation and menopause in later life.
  • You have menstruation during adolescence which lowers the level of hemoglobin. So eat iron-rich foods from the beginning to control hemoglobin levels.

Nutrition for women before 30

If you are in your early 20’s and early 30’s, here are some nutritional tips for the 20’s that you must follow:

  • If you enter the age of 30, it is very important to take calcium as it strengthens your bones and reduces the risk of osteoporosis.
  • If possible, try to get sunlight (morning and evening) to load vitamin D as sunlight is a great source of this vitamin.
  • If you can’t get wet in some sun, increase your intake of vitamin D through food. This ensures optimal absorption of calcium in the body.
  • If you are planning a pregnancy, make sure you have enough iron, folic acid, vitamin D, vitamin B12 and calcium. These nutrients promote fertility and smooth conception.
  • If you are pregnant, take a multivitamin and supplement, including an iron supplement, as advised by your doctor. In addition, increase the amount of lean protein in your diet.
Nutrition for women

Nutrition after 40

40s is the age group where the transition to menopause begins. The good thing is getting rid of the period but it comes with many health complications that you may face if you do not provide adequate nutrition to your body. Follow these tips for nutrition in the forties.

  • Follow a healthy nutritious diet and reduce your intake of saturated fats, salt, sugar and preservatives. It can weaken your immune system and make you susceptible to age-related illnesses.
  • After 40 the risk of osteoporosis increases and so you must increase the amount of calcium. This prevents the onset of bone problems.
  • Add more iron, fiber, antioxidants, vitamins and minerals to your diet. Vitamins B12, C and D are very important at this age. Low levels of B12 are found in vegetarians, in particular, and therefore, adding vitamin B12 fortified foods to your diet can be really helpful.
  • Check yourself for nutritional deficiencies at regular intervals. Eat healthy, be physically active and be positive.
Nutrition for women

Nutrition for women after 50

The risk of health complications increases with age. If you want to live a healthy life regardless of your age, focus on healthy foods. All nutrients, whether vitamins or minerals, should be on your plate. If there is no deficiency in your body, there is no risk of anything. You are extremely sensitive to problems like acidity, constipation, diabetes, blood pressure, etc. Very common problem after 50. To manage or prevent these, you should look at your diet. Go for regular medical checkups to diagnose any underlying medical condition.


In short, nutrition plays a key role in maintaining health. As women are more prone to diseases including osteoporosis, it is important to monitor nutrition. Keep yourself hydrated, eat seasonally produced foods and keep a positive mind.

Image Credit – Fripic

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