diet plans for women

Eating good food isn’t hard. Following a good plan is tricky because you’ll never know which food is healthy for you and helps you to use the food fuels to your health benefits. This is why you must know about the foods you intake. In most households, the nutrition is taken care of by the women. This means that women have better knowledge about proper diet and nutrition than men. It portrays the significance of the diet plans for women.

Understanding the differences between the diet plans for men and women

Men and women are similar to each other. According to a report published by the Harvard Medical School, it was said that men and women share 98.5% of the identical DNA. This means that their nutritional requirements are very similar. Yet, the body functions differently for women, which explains why the nutritional requirements vary from that of the men.

This is why the diet plans for men and women are not the same. There are different constituents that must be addressed in order to maintain a proper diet for women. The constituents are discussed below.


This is probably one of the most significant nutritional aspects that women are focused upon. The average women require about 2,000 calories a day. An average man, on the other hand, needs about 2,800 calories daily.


The healthy intake of protein is about one-third of a gram per pound of body weight. This means that an average woman requires about 42 grams per day while an average man needs about 58 grams. Most dietitians recommend both the genders to intake just around 60 grams of protein every day; not more than that.


Carbohydrates contribute to around 45%-65% of the daily calorie requirements. Women need about 240 grams of carbohydrates every single day while men require just about 325 grams of carbohydrate a day.


The fats are the most important aspect that one must consider. Fats are the most calorie-dense nutrient and contribute to around 30-35% of the daily calories. It also contributes to obesity and blood cholesterol. This means that you should limit your fat intake in order to stay fit. It is recommended that men intake a maximum of 78 grams of fat a day while this number drops to a maximum of 48 grams for women.

Calorie requirements for women of different age groups

Apart from the different dietary requirements for women, there are specific diet plans for women of varying age groups. This is particularly important because everyone is different and requires distinct nutrition to keep healthy. This might be affected by the age, occupation and daily routine. Let’s now look into how the calorie requirements differ for women of different age groups.

Infants (1-3 years)

Infants require just around 40 to 50 calories per pound of their weight. This means that you should feed them with 1,000-1,200 calories every day.

Kids (3-10)

This is the age where your baby girl develops into a kid. She’ll need around 1,500 calories to keep fit and growing.

Teenagers (12-18)

During this period of time, girls need just around 1,800 calories per day. They must be extra careful about not intaking more or less than this amount, or else they might not get the desired fitness.

Women (19-50)

This is the period of time where you’ll have to work hard to make a living. This is why you’ll require more calories (around 2,200 per day). You must make sure that you’re maintaining a steady diet plan and not overeating. You must also avoid eating junk and unhealthy food.

Women (50 and above)

If you’re aged 50 or above, you should maintain a diet which contains just around 1,800 calories. You must also keep fats and oils to a minimum (of about 24 grams) and exercise regularly.

Making the right choices

Dieting is all about making the decisions that are beneficial to your health. This is particularly important because your food choices can help you lose weight or maintain your current weight. If you take the proper choices, you can stay fit and healthy while maintaining the body structure you intend having. Let’s now discuss some of the common places where you’ll need to make these smart choices.

At the grocery store

At the grocery store

While shopping at the grocery store, you must keep certain things in mind. These are discussed below:

  • Make a list of the items you want to buy and stick to it
  • Buy a lot of high-fiber food (fruits and vegetables)
  • Look for whole foods (avoid processed foods)
  • Avoid canned or packaged foods
  • Look at the food labels if you’re to buy a canned or packaged food
  • Never shop when you’re hungry
  • Make shopping sessions short

Eating at home

Eating at home copyWhen eating at home, we are faced with a vast number of food options to choose from. This is why you should control your urge to eat unhealthy food and always concentrate on your diet chart.

In order to maintain a proper diet, you must:

  • Create a weekly diet plan
  • Try to change your plans every week (add healthier options)
  • Make your own meals
  • Avoid any processed food
  • Limit your protein intake (meat/fish/eggs)
  • Prepare healthy salads for snacks

Eating outside

Eating outsideWhile eating outside, there are a few things you should keep in mind to sustain good health. These are very important and should be maintained at all times.

  • Eat healthier menus (salads). Satisfy your appetite; you don’t need to eat just vegetables
  • Limit your food (in case you eat something that goes against your diet)
  • Don’t go to the restaurant very often
  • Avoid buffets

If you maintain all of the points discussed above, you can surely maintain a healthy diet all throughout the day.

Understanding the needs for vitamins and minerals

When thinking about a healthy diet, you may most commonly focus mainly on the calorie and fat intake. While these are particularly important, some other nutrients are vital for good health. Vitamins and minerals are just some of them.

The main problem with weight loss diets is that they contain few vitamin and mineral sources. This might be detrimental in the long run. This is why you should always make sure that you’re taking in enough vitamins and minerals. There are some vitamins and minerals that are crucial for the human body. Let’s now discussabout these and why they are so important.

Folic Acid (Vitamin B-9)


Aids in the making of blood cells and DNA

  • Prevents birth defects (neural tube defects)
  • Prevents premature births and low birth weight

Who needs it?

Folic acid is crucial for women, especially who are pregnant. It is recommended that they take 400-800 mcg of the folic acid every day.

Where can you find it?

Vitamin B-9 is commonly found in spinach and other dark green vegetables. Oranges, beans, nuts, whole grains, cereals, beef, chicken and some other leafy vegetables also contain this vitamin.

Vitamin B-12

Vitamin B-12Functions

  • Keeps the blood cells and nervous system
  • Helps the body to make DNA and other genetic material
  • Prevents anemia

Who needs it?

Women of all ages require this vitamin. Pregnant, vegetarian and older women are more susceptible to vitamin B-12 deficiency. This might cause less blood production and slower responses.

Where can you find it?

Vitamin B-12 can be mostly obtained from animal products. These include non-skimmed milk, liver, eggs, cheese, yeast, fish and some other cereals and vegetables.

 Vitamin D

Vitamin DFunctions

  • Aids in strengthening bones
  • Improves the immune system
  • Reduces inflammation of cells

Who needs it?

Vitamin D is a crucial nutrient that every woman should get in sufficient amount. It is mainly required by women who are not exposed to adequate sunlight or are obese.

Where can you find it?

Sunlight is the natural source of Vitamin D. Apart from sunlight, you may obtain Vitamin D from fishes like tuna and salmon and other fortified foods.



  • Aids in strengthening bones and teeth
  • Helps to transmit nervous signals
  • Helps in the release of hormones 

Who needs it?

Calcium is another nutrient that is needed by all. Teenage girls need just around 1,300 mg of calcium each day to keep on growing. Adult women need approximately 1,000 mg of calcium every day.

Where can you find it?

It is a common nutrient that can be found mostly in dairy products. Cheese, yogurt, low-fat milk are good sources of calcium. Green, leafy vegetables and beans are also excellent sources of calcium.



  • Helps create hemoglobin for healthier blood cells
  • Aids in the production of hormones and connective tissues

Who needs it?

All women who are in their menstrual periods require a lot of iron to fill up the blood that was lost. Iron is also essential to the pregnant women because it enhances the carrying capacity of blood. This ensures that the fetus is getting sufficient food and nutrients through the blood.

Where can you find it?

Fruits like apple and bananas contain ample iron for the human body. Other sources of iron are liver, red meat, seafood, cereals, oysters, beans, spinach and dark chocolate.

What if you’re a vegetarian?

Obtaining crucial nutrients can be very hard for vegetarians. This is mainly because most of the nutrients are abundant in protein-based animal meat, while vegetables often contain traces of those nutrients. This means if you’re a vegetarian, you’ll have to properly research your weight loss diet plan before you implement it into your life.

If you’re comfortable with your diet but later find that you lack some specific nutrients, it is recommended that you visit a physician and ask them to prescribe you dietary supplements that will fit your body. These will fulfill your dietary needs while maintaining your healthy diet.

For pregnant women…

For pregnant womenPregnancy is a critical time where the women need to take care of their health. During this period, they need to monitor all of the nutritional intakes and assess all their lackings. You must also not go extreme on dieting. This might affect the baby’s growth.

During pregnancy, you must follow the fundamental suggestions mentioned below:

  • Maintain and assess your dietary chart
  • Choose foods with high-fiber
  • Ensure high vitamin and mineral in the food
  • Take in calcium-rich food
  • Eat at least three servings of iron-rich food
  • Ensure that you take at least 220 micrograms or iodine
  • Choose a vitamin C rich food (oranges, lemons and other citrus fruits)
  • Choose at least one good source of folic acid (green vegetables)
Special recommendations for obese women

If you’re obese, you might be increasingly interested in weight loss diet plans. There’s a common misconception that dieting is eating less. Well, it’s not! It’s all about eating HEALTHY. This is a core concept on dieting.

While dieting, you must ensure that you’re getting proper nutrition while cutting off the calorie intake. You must also restrict fats and other sugary food that may contribute to excess body fat.

Instead of fatty foods and sugary meals, you should concentrate on high-fiber foods. These can satisfy your appetite while helping you lose weight. You must also ensure that you’re getting enough protein, vitamin and minerals to keep your body functioning.


Diet plans are all about keeping fit and healthy. Women are highly susceptible to lower nutrition, which explains why they need to maintain a diet plan for their everyday life.

conclusionWhen making the diet plan, one must at first assess their body structure, age and occupation beforehand. This can be done with diet calculators. These calculators indicate you how much calories, fat, protein, vitamin and minerals you require every day considering your age, body structure and occupation.

You must also pay attention to the other nutrients that your body needs daily. These include folic acid, vitamin B-12, vitamin D, calcium and iron. These are mostly found in animal-based food, which explains why a vegetarian’s diet may lack these nutrients. To fulfill these necessities, they can take dietary supplements under a doctor’s prescription.

Pregnant women must also give importance to their diets. They should never go extreme on them, and they must choose nutrients that are beneficial for both the mother and baby’s body.

Women who are obese should maintain a strict diet chart and must cut their calorie intake by half. They should also avoid fatty and oily food and focus more on high fiber diet. Only then they can lose weight without causing deteriorating their health.

Previous articleDiet Ginger Ale: Facts, Benefits & Risks Explained
Next articleDoes Creatine Make You Gain Weight or Shed the Pounds?
My name is Paul T. Smith and I am a Registered Dietitian, Certified Nutritionist, and Certified Personal Trainer with a private practice in Somerville, MA. I got my Bachelors of Science in Nutrition and Dietetics from Princeton University and finished my Dietetic Internship at Oregon Health and Science University. After working as a personal trainer for almost five years and completing the dietetic internship, I took a detour on my career path to pursue a role as a blogger. There will be plenty of information shared on losing weight, building muscle, eating healthy, and living a happy, healthy life on my blog. I enjoy blogging and strive to share accurate information about nutrition and health knowledge. My blog is for those who are on the journey of healthy eating, and it is also for anyone wishing to attain total health all while aging with no worries. I believe that anyone can have a healthier body and a happier mind when armed with the right education, resources, and knowledge about diet & nutrition. I want my readers to know that they will learn a lot about proper diet & nutrition through this blog. I try to ensure all articles are informative and useful.


Please enter your name here
Please enter your comment!