Women’s Nutrition Guide


Women’s Nutrition Guide

Women, like men, should enjoy a balanced diet including a variety of foods, such as whole grains, fruits, vegetables, healthy fats, low-fat dairy and lean protein. Coupled with regular cardiovascular exercise this will help to maintain a healthy lifestyle, and reduce the risk of chronic health conditions such as heart disease, diabetes and obesity.

However, there are some aspects in which a woman’s health differs from a man’s, and where specific nutritional needs are required. This is dependent on what stage of life you are in. Your dietary and nutritional needs as a woman change from your teenage years to your elderly years reflecting the demands on your body at these times.

Lets take a look at how your nutritional needs change throughout your lifetime.

Young Women (Teens- early 40s)


Getting enough calcium is important at every age but the required daily amount is higher (1,300mg per day) for girls aged 9 to 19. It aids growth and bone strength. In your 20s and 30s, the need for calcium still remains, but drops down to 700mg per day

Make sure you eat: Milk, yogurt, cheese, and alternative milks such as rice, oat and soya milk all contain calcium. Vegetables such as cabbage, broccoli and kale also contain calcium.

If you’re working out –three scoops of OMNI-MX® HARDCORE protein drink gives you 53% of your daily calcium needs.

Vitamin D

Making sure that you are absorbing enough vitamin D (600IU a day) is also essential, as vitamin D aids the absorption of calcium into the body.

Make sure you eat: Many shop bought cereals and milks are now fortified with vitamin D.

Iron, iron, iron!

It isn’t really news to be told that women need more iron than men. This is because women lose on average 1mg of iron for every day of their period. The recommended daily amount of iron for an adult woman is 17-19 mg a day. Iron deficiency is the most common nutrient deficiency in women. Iron deficiency can lead to anaemia which is a lack of red blood cells that carry oxygen –your body will therefore not be able to carry enough oxygen, leading to chronic fatigue and weakness.

Make sure you eat: Iron rich foods include red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils and fortified breads and cereals.

Did you know? Plant based sources of iron are more easily absorbed into the body when eaten with vitamin C rich foods such as peppers, tomatoes and oranges, and pumpkins! Try our recipe for pumpkin protein burgers – over 20% of your daily vitamin C fix, and plenty of protein for a workout!

Folic Acid

This is particularly important for women who wish to have children, as eating enough folic acid has been found to decrease the risk of birth defects.  Folic acid also helps you maintain brain function and is important for maintaining positive mental health. The recommended daily amount is 400 micrograms of folic acid a day.

Make sure you eat: Folic acid fortified foods such as cereals and breads, as well as food forms of folates such as citrus fruits, leafy greens, beans and peas.

If you are dieting, or involved in heavy workout sessions then you may need to boost your folic acid levels by taking supplements or protein powders such as  DIET PRO™ PROTEIN.


Vitamin B-12 is important at every age as it supports the development and function of a healthy nervous system. The recommended daily amount for teenage and adult women is 2.4 mcg, but this rises to 2.6 mcg for pregnant women and 2.8 mcg for lactating women.

Make sure you eat: B-12 is mainly found in meat and animal products, so it is recommended for vegetarians and vegans to take supplements, especially when pregnant.


The lesser known nutrient has been shown to reduce the risk of neural tube defects, so it is important to get enough especially if you are pregnant.

Make sure you eat: This can be easily absorbed from eggs, with a couple of eggs a week providing enough choline. There are plenty of ways to include eggs into your daily diet, such as cooking a classic omelette as a regular breakfast meal. This will also give you a great boost of protein for the day ahead. Other sources include shrimp, most meats, and collard greens such as broccoli and cabbage.


These essential fatty acids, EPA and DHA, are important throughout your life as they play a major role in building healthy brain and nerve cells. They are also particularly important for pregnant women as they can help to prevent premature births. These healthy oils have been shown to reduce the risk of heart disease, the number one killer of women.

Make sure you eat: ALA is found in certain vegetable oils, walnuts, flaxseeds and soy products. EPA and DHA are found in fish, seafood and fish oils.

Older Women 50s +

After menopause, your nutritional needs as a woman change again. The requirement for iron decreases as you are no longer losing additional iron in menstruation. However, your need for additional amounts of other nutrients increases as your body decreases its ability to absorb and metabolize them.

Calcium+ Vitamin D

As it was in our early years, calcium once again becomes more important as we get older. Getting enough calcium and vitamin D in our later years can slow down bone loss and conditions such as osteoporosis.

Women between the ages of 50 and 70 need 1200 mg of calcium and 600 IU of Vitamin D a day. Women older than 70 require 1200 mg of calcium and 800 IU of Vitamin D a day.

Make sure you eat: Calcium rich foods as mentioned previously.  Because the skin becomes less efficient at converting sunlight to vitamin D as we age, older women may need more vitamin D in the form of supplements, or vitamin D fortified foods such as cereals and breads.


The body's ability to absorb this crucial vitamin also declines as women age, and is essential for maintaining a healthy nervous system.

Make sure you eat:  A diet abundant in fish, meats, and foods fortified with B12 can supply adequate amounts for most older women. Supplements may be needed if you are vegetarian or vegan.


Fluid needs increase as women age. Kidneys become less efficient at removing toxins meaning that they require more fluids to flush them out. Unfortunately, thirst signals also decrease with age.

Make sure you drink: Water, water water!


It is important at every age to make sure that you are getting enough exercise. Some physical restrictions may mean that this has to slow down as you get older, but staying active and having a balanced diet, gives you a much greater chance of living a long and healthy life. The recommended exercise for men and women 65+ is 150 minutes of moderate exercise, such as walking or cycling, every week.


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