Nutrient needs for women and how they change as you age

Cheryl Kahla
Sep 05, 2018
09:31 A.M.
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Nutrients are vital for a healthy body, and it will enable us to lead active and happy lives. However, we have different nutritional needs at different points in our lives.


Regardless of age, women need approximately three ounces of grains per day, such as whole-wheat cereal flakes, brown rice our oats, according to BodyFit Plan.

Protein-rich foods like lean meat, seafood, and beans should make up approximately 5.5 ounces of our daily intake, along with two cups of fruit, fresh or canned but unsweetened.

Vegetables are essential too, preferably without salt. Approximately 2.5 cups are required per day, and BodyFit Plan can provide you with a plan more suited to your individual needs.

Here follows a list of the nutrients that make the cornerstone of a healthy lifestyle.



This is especially vital during the pre-menopause years and includes food like red meat, chicken, fish, and lentils, as well as leafy greens like spinach and kale.

When combined with vitamin C, our bodies will absorb iron more efficiently. This can easily be achieved by adding strawberries and citrus to salad, or tomatoes to everyday dishes.

Source: Shutterstock

Source: Shutterstock



During the 20's and 30's, women need folate to help decrease congenital disabilities during pregnancy.

Folates can be found in citrus, leafy greens, beans, peas, and legumes. Processed foods like cereals, rice, and bread are fortified with folic acid.

Pregnant and breastfeeding women can take folic acid supplements as well, as prescribed by their doctor or nutritionist.


Women at every age need calcium and vitamin D, but it is vital as we advance in age as calcium keeps bones strong and reduces the risk of osteoporosis.


Calcium can be found in milk, yogurt, cheese, and tofu, as well as sardines and specific brands of cereals. Include salmon, trout, and eggs for regular Vitamin D intake.


For a healthy lifestyle, certain foods must be avoided to a large extent, such as saturated fat, alcohol, sugar, and sweetener.

BodyFit Plan also permits a certain amount of alcohol which is calculated individually, and that food with high saturated fats be replaced with lean proteins and low-fat or fat-free alternatives.



It is only when a healthy eating plant is coupled with a regular workout regime that we will reach optimal health.

The more strenuous your workout, the more calories you will need. Visit BodyFit Plan for information tailored to your individual needs.

BodyFit Plan Website helps you increase your self-esteem and achieve your personal goals by opening the doors to the world of fitness and a healthy lifestyle. Try it now to see the best version of yourself as soon as possible.

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