Are You Meeting The Nutrient Requirements for Women?!

Does your diet meet the nutrient requirements for women? Are you getting enough? Too much?

What are the nutrient requirements for women anyway?!

Skip to Nutrient Table

Needs Are Relative

Women have different nutrient needs than men, just as adults have different nutrient needs than children.

Likewise, those with certain medical conditions, like pregnancy and lactation, have increased needs, while those with other conditions, like diabetes or high blood pressure, have decreased needs. Yes, I referred to pregnancy as a medical condition.

So, even though we are all women, we all have a different set of DNA, and therefore have unique needs.

There is no “one size fits all” when it comes to nutrient requirements!

Your nutrient needs are different from when you were younger, different from mine, and they are definitely different than Gwenyth Paltrow’s.

They are specific toYOU.

Your nutrient requirements are based on your height, weight, activity level, medical history, lifestyle, age, etc.

But, we DO need a reference point, right? So, we, as people, can evaluate new products, foods, or our diets as a whole.

skip

The Science Behind Nutrient Requirements For Women

Researchers are forever assessing nutrient requirements for women, and as new conclusions are drawn (and then confirmed to be without doubt), professional organizations adjust them.

The following table, which has been adjusted to reflect only women in mid-life, hails from the National Institute for Health (NIH).

Although considered the gold standard, you will find other recommendations on the internet. Hell, you might even find slightly different ones within my website or blog post, recommendations which I base on practice experience and nutrition knowledge.

For example, my post about Seasonal Depression explains why 600 IU of Vitamin D is not enough during the winter months. And in order to maximize supplemented Vitamin D, one must also increase their intake of Magnesium.

Rooted In Research

The table below, outlining the nutrient requirements for women, is based on data from thousands of research articles. They were born out of observational connections, followed by trial and error experiments, then discussed with other practitioners (and stakeholders) until a number was reached that predicted how much of each nutrient is needed to stay healthy and avoid disease.

But you are not static like a number. Nor are our nutrients.

You are fluid, like the steam from a cauldron, and your life is dynamic.

The table below provides researchers and professionals with information that is needed to understand which foods are good sources of nutrients so we can make recommendations about foods.

Applying Nutrient Recommendations

For generally healthy people, the best general approach to ensuring all nutrient needs are met is the Dietary Guidelines for Americans, which provides an overview of each food group and suggests dietary patterns that promote health and prevent disease.

The world of nutrition is difficult to navigate!

Doctors are also a good source of information. However, believe it or not, they are not experts on nutrition.

The BEST place to find nutrition information, and get the right advice for you, is from a dietitian.

That’s because we understand more than just human nutrition.

We combine our knowledge of nutrition with additional things, like medical conditions, lifestyle barriers, and the process of creating lasting behavior change, to make tailored recommendations just for you.

A dietitian is trained to give you recommendations that reflect your life and your health goals. Not Kim Kardashian’s.

Are you ready to work together yet? Contact me!

skip

Nutrient Requirements For Women

First, Let’s Cover Some Definitions

• Women in Middle-Age: Individuals assigned female at birth that also identify as female, currently between the ages of 31-50.
• Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
• Adequate Intake (AI): Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
• Estimated Average Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
• Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

Let’s talk about Macronutrients

Macronutrients include calories, fat, protein, and carbohydrates, and I have not included them in this table for several reasons.

First, you’re probably eating a sufficient amount of them, maybe even too much.

Second, everyone already understands that around 2000 calories a day are the average amount, but that number is not yours and probably never will be. As I said already, your numbers should be based on your size, activity, medical status, etc.

Further, it is irrelevant, and I strongly discourage thinking about food in this way. It promotes disordered eating and takes most of the enjoyment out of food.

More Of The Things You Want

What this table DOES include is most of the micronutrients, in addition to a few specific types of macronutrients, like omega-3s and fiber, that are associated with good health.

Remember, they are reference points only.

Some days you won’t meet the requirement for a nutrient, but the next, you do. That’s okay. That’s normal. That’s the way diets work.

Just make sure you keep trying to meet them through foods and not with supplements.

Nutrient Requirements for Women (ages 31-50y)*

The Bottom Line

The previous table, adapted from NIH’s Recommended Dietary Intakes, is based on data attained through years of research. While helpful, it should be used for your reference only because…

You are unique and have unique needs.

Nope, strike that.

You are Magical! You just need to make sure you have all the right ingredients so your magic can do its thing.

Meeting with a dietitian can help you find the information and advice you need to ensure you’re getting enough of the various nutrients to stay healthy and strong.

I love you, b*ishes.