Diet Tips for International Women’s Day

It is 8^th March, Happy International Women’s Day to all women in this world and it is the time to inspire them and celebrate their achievement. By the way, women need to maintain healthy and beautiful body by eating the right food. Women have different daily nutritional requirement to men. Usually, men need more calories compared to women. Here are 3 important nutrition tips for women just to let them be more gorgeous and attractive to celebrate their inspiring International Women’s Day. 

1. Get more calcium – Women are at higher risk of developing osteoporosis compared to men. For women, 19 – 50 years old, they are recommended to get 800mg of calcium per day. While women more than 50 years old, they are recommended to get at least 1000mg of calcium per day. Drink more milk or dairy products at least 2 servings per day to get sufficient amount of calcium. Or else, get more calcium plant-based like beans, broccoli, kale or leafy green vegetables. 

2. Get enough iron – Menstruation causes women to lose a lot of iron. For women, 19 – 50 years old, they are recommended to get 20-29mg of iron per day. While women who are more than 50 years old, they are recommended to get 8-11mg of iron per day. Increase the iron intake by eating more dark-leafy green vegetables like spinach and collard, oysters, clams, scallops, prunes, raisins and iron fortified food. Red meat, egg yolk and liver do have high amount of iron, women can eat them but no excess.

3. Limit caffeine and say no to alcohol – Caffeine can be found naturally in coffee, tea and chocolate. Caffeine can give benefits to people such as increases memory and improves alertness. However, excessive caffeine consumption interferes with hormone levels and increases the loss of calcium. For alcohol, try to limit the alcohol consumption to one glass per day and no alcohol for pregnant women.  

Do not forget to be active physically which can improve physical fitness and help controlling women’s weight. Physical activity increases good cholesterol level (HDL), lowers blood pressure, removes excess calories, decreases body fat and increases insulin sensitivity. The benefits given may help women to be healthier and wholesome.

References:
American Journal of Clinical Nutrition (2001)
Diet & Nutrition for Women, Helpguide.org (2013)
Recommended Nutrient Intakes for Malaysia (2005)