Healthy Eating Guidelines To Men & Women

Dietary guidelines are not difficult to follow, but depending on your sex, which may have guidelines. Here we will look at the different nutritional needs for men and women, and healthy eating habits for both.

Women

Dietary guidelines are slightly different for women. Women need more calcium in their diet than men. High calcium prevents osteoporosis in women, but men high in calcium has been linked to prostate cancer. Women also need more iron than men only until menopause, the requirement is almost equal. Women should follow healthy eating lean protein in the diet. Only about 60 g of protein per day is recommended. Excess protein is excreted by the kidneys. Protein-rich urine in women can lead to osteoporosis. Especially women need more vitamins B and D. D is difficult to obtain from diet alone, while many women should take a multivitamin or D. Pregnant women should take a prenatal vitamin that contains vitamins B, C and folic acid which is necessary for the development of a healthy baby. The guidelines recommend healthy eating lean protein and plenty of whole grains, fruits and vegetables for a balanced diet.

Men


Because of its size and mass, men generally require more calories per day than women. Men also have more fiber in your diet, but it is surprising that their protein requirements are basically the same. Men and women should avoid large amounts of protein and healthy eating guidelines require only 15% (60 g) of daily calories from protein intake. There are consequences of excess protein for men, because it can cause kidney stones because it is excreted in the urine. Men who want to increase their muscle mass or "excellent work" can tolerate higher levels of calories from protein and complex carbohydrates, but it must correspond with the increase in activities such as resistance training or lifting weights .

Women and men should remove dietary saturated fats and replace them with monounsaturated fats such as olive, corn, sunflower and canola. Eating fatty fish is also recommended for the Omega-3 helps reduce cholesterol and triglycerides.

Dietary guidelines for healthy men and women are almost equal in terms of overall diet. Both sexes should have a low-fat diet full of plenty of fruits and vegetables, lean protein and low-fat dairy products. Height, weight, body type and activity level will dictate the nutritional needs of women and men. Guidelines healthy both age-adjusted and / or become less active.

Make sure you follow a healthy diet, regardless of age or gender. The old saying "you are what you eat" is absolutely true. Eat a healthy diet for a healthy you.