3. Nutrition for Women
Women and men share many similar health problems, but
women also have their own health issues.
Important Nutrients
Calories : 1700-2200 kcal/ day
Protein : 0.5g/kg wt
Carb : 200 g/day
Iron : 18mg daily
Calcium : 1000 mg daily
Vitamin D : 600 IU
Fats (Omega 3 fatty acids) :
Phytoestrogens : 3types of estrogens(1-2 serving/ day)
4. Women’s health is much influenced by the Female
Hormone “Estrogen
Role of Estrogen:
Cellular division
Maintenance of bone health
Heart disease protection
Storage and distribution of body fat
Responsible for soft & smooth texture of the skin
5. The Reduction in Estrogen production that results to
Reduces in Metabolism
Menopause
Changes in Energy Levels
Memory
Increase risk for Heart Disease
Decrease In Bone Health
Weight Gain, Urinary & Other Complications
Fat Shift to Abdomen
For example: women’s waist size measure more than 35”she
is more likely to develop heart disease, high blood pressure
and diabetes
6. Causes
Use of menstrual control pills
Use of birth control pills
Overuse of cosmetics
Over use of antibiotics
Non organic animal products
Lack of exercise
Obesity
Stress
7. Preventive Nutrition is defined as dietary practices directed
towards reducing diseases & promoting health & well being.
Eat Unrefined Carbohydrates instead of refined food
Avoid trans fats & saturated fats, include omega 3 & mono
saturated foods
Antioxidant rich foods
Include hormone-balancing phytoestrogens in diet
Avoid or reduce your intake of caffeine.
Reduce or eliminate alcohol
9. Human soya consumption
Questions about consumption Coronary heart disease
(inhibited LDL oxidation
Frequency of soya consumption? Osteoporosis (↑sed bone
density ,↓sed osteoclast )
Amount of soya consumption?
Isoflavone content of soya? Cancer (inhibited initiation,
proliferation,angiogenesis
Menopause
(reduces symptoms)
10. Objective Daily dose
Lowering cholesterol 25 – 50gms of soya protein
Cancer prevention 20-40gms of soya protein
Hot flashes (menopausal
symptoms)
45 gms of soya flour/ day or 80-
160mg of isoflavones
Osteoporosis, post –
menopausal women
40gms of soya protein/day
containing 90mg isoflavones for
six months hada +ve effect on
bone density
Daily amount of Soya Isoflavones studied to prevent a
range of diseases
11.
12. Weight management
Increase intake of unrefined foods
Increases intake of whole grains
Avoid trans fats, saturated fats and use of omega 3
Include fresh fruits and vegetables daily
Include functional foods daily
Drink plenty of fluids & avoid alcoholic, caffeine
beverages.
Dieting: Not to cut food try to Burn fat & calories to
maintain good health & normal weight
14. Be Physically Active
Intentional exercise
Walking
Running
Cycling
Swimming
Active lifestyle
Take the stairs
Walk to work
Sit less, move more