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Nutrition & FitnessWomen and their changing nutritional needsDuring adolescence and early adulthood, women need increased calcium to build maximum bone mass to reduce the risk of developing osteoporosis. Osteoporosis is typically an age-related disease that causes progressive bone loss and an increased susceptibility to fracture (breaking). Women of reproductive age need more iron than men do because they lose iron through menstruation. And, despite what you may have heard, calories do count! Caloric intake varies for each person based on age, gender, and activity level, but for the most part, women between 23 and 50 should eat about 2,200 calories per day to maintain their current weight, while older women need fewer calories. No one should consume fewer than 1,500 calories, even in attempts to lose weight, according to the Food and Drug Administration (FDA). The FDA recommends that everyone maintain healthy levels of fat and fiber intake throughout their adult lives.The effects of a woman's diet on her children start long before she becomes pregnant. Stores of fat, protein, and other nutrients built up over the years are called upon during pregnancy for fetal nourishment, so practicing a lifetime of healthy dieting is always a good idea.
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