Women’s Nutrition: A Guide to Healthy Eating and Meeting Daily Needs

a guide to women's nutritional needsWomen’s nutritional needs vary greatly depending on a number of factors such as age, exercise level and more.  But as a woman, a healthy diet is critical to maintaining overall health just as it is for men.  The specific needs differ between men and women and the best food for healthy living can change throughout a woman’s life.

The Basics

The basics of a healthy diet are pretty straightforward.  A woman needs a balanced diet with reasonable amounts of lean meat and dairy, an abundance of vegetables, and a moderate amount of sugar and fat is likely to lead to good health for almost all women.


It’s important to avoid too many calories.  Limiting soft drinks, sweet tea and coffee, candy, pastries, alcohol and fried foods is a good strategy for a healthy diet. One important note is that women often have less muscle mass, higher body fat percentages and are smaller than men on average. Because of this, they need fewer calories than men of a similar age and activity level.Sano Wellness Line Of Vitamins | Now with NanoSyzed® rapid absorption!

Learn More About Counting Calories: How Many Calories Should You Be Eating? Here.


Dietary iron is used to create hemoglobin, which carries oxygen in the blood. It also maintains skin, hair, and nails. Because menstruation causes a relatively significant loss of blood, women in their childbearing years have a much higher need for iron to replenish their hemoglobin. Pregnant women and those breastfeeding need large amounts of iron to stay healthy. Iron deficiency leads to anemia which can leave a woman feeling weak, exhausted and tired. Even further, anemia can provoke psychological symptoms similar to those of depression, like poor mood and distractibility. Unfortunately, iron deficiency is prevalent among women, often due to diets lacking in red meat. While leafy greens and beans also have high iron, it is usually less well absorbed. Iron supplements are an essential solution to this problem. Keeping iron at the proper level is likely to lead to a happier and healthier life.

Learn More About Important Health Reasons to Take Nutritional Supplements Here.


Calcium is well-known to be critical to healthy teeth and bones; however it also helps with heart and nervous system functionality. Low levels of calcium can lead to fragile bones, mood problems and struggles with sleep. Women are much more likely to develop osteoporosis, so keeping calcium at the appropriate concentrations is very important in maintaining bone health. It is even more important to focus on proper calcium levels as women age. In addition to calcium, daily magnesium and Vitamin D supplements are essential to bone health, as they regulate how the body absorbs calcium.

Folic Acid

Folic Acid or vitamin B9 is essential to fetal health and can impact mood.   It is vital to avoid B9 deficiency for women who are of childbearing ages or are already pregnant. Leafy green vegetables, fruit, beans and enriched cereals and pasta are all tremendous dietary source of folic acid. However, due to the extreme importance of folic acid on developing embryos, daily folic supplements should be taken if there is even a chance of pregnancy.


In addition to folic acid and Vitamin D as mentioned above, daily supplements for Vitamin B-12 and Vitamin C can be beneficial in maintaining overall health with increasing energy and reducing the impact of colds.

Learn More About The Amazing Benefits of Vitamin B-12 and the Dangers of Vitamin B-12 Deficiency Here.

By following these general guidelines, women should be able to achieve excellent overall nutrition.  This is true especially if they take the time to supplement to their body’s needs as necessary and appropriate.

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Author: Veronica Matthews

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