Dietary Guidelines For Women and Men:

 Eat when you are hungry and stop it when you are full or choose vegetables and fruits more in your diet are some of the general recommendations, men and women have been stumbled upon so often. But there are some guidelines based on gender differences that will help you to curate the men’s or women’s daily nutritional requirements chart to ensure their health. 


Calories Intake: Men and women both need calories to maintain the energy level to perform different levels of physical and mental activities. But calories required per day for a female is very different from the calories required for a man per day that also depends on their age, physical activities, lifestyles, and medical conditions. 

2 to 3 years males & females: 1,000 to 1,400 calories depending on their activeness. 

4 to 8 years old female: 1,200 to 1,800 calories per day

4 to 8 years old male: 1,400 to 2,000 calories per day

9 to 13 years old female: 1,600 to 2,200 calories per day

9 to 13 years old male: 1,800 to 2,600 calories per day

14 to 18 years old female: 1,800 to 2,400 calories per day

14 to 18 years old male: 2,200 to 3,200 calories per day

19 to 30 years old female: 2,000 to 2,400 calories per day

19 to 30 years old male: 2,400 to 3,000 calories per day

31 to 50 years old female: 1,800 to 2,200 calories per day

31 to 50 years old male: 2,200 to 3,000 calories per day

51+ years old female: 1,600 to 2,200 calories per day

51+ years old male: 2, 000 to 2,800 calories per day

Ensure these calories intake while curating a healthy diet for women or men. 


Protein Intake: Whether you are curating a fat loss diet plan for a female or a fat loss diet plan for male, protein can’t be ignored. Also plays a significant role in various other fitness goals but protein intake varies gender wise as well. Here are recommended dietary allowances of protein. 

Upto 5 months: 13 grams

5 months to 1 year: 14 grams

1 to 3 years: 16 grams

4 to 6 years: 24 grams

7 to 10 years: 28 grams

11 to 14 years old male: 45 grams

11 to 14 years old female: 46 grams

15 to 18 years old male: 59 grams

15 to 18 years old female: 44 grams

19 to 24 years old male: 58 grams

19 to 24 years old female: 46 grams

25 + years old male: 63 grams

25 + years old female: 50 grams

Pregnant female: 60 grams

Upto 6 month Lactating female: 65 grams

Second 6 months Lactating female: 62 grams



Follow any women fitness tips, you will find there are the protein intake guidelines. So, take the protein seriously in your diet plan. 


Vitamins & minerals: Though vitamins & minerals are very important for both males and females, daily recommendation varies as per age, gender, and medical conditions. These help in weight management so include them in the diet plan for weight loss for a female via natural sources or supplements. If you are underweight, you can use them in your diet plan for weight gain for a female as well as male. But daily recommendations vary. 

Calcium: Usually people take care of the daily calorie intake for men or women and miss incorporating minerals like calcium in their diet. 

4 to 18 : 1,300 mg per day

women 18 to 50: 1,000 mg per day

women over 50 to 70: 1,200 mg per day

pregnant women : 1,000 mg per day

Vitamin D: While curating the best diet plan for men or women, include vitamin D for sure. 

14 to 18 years old female: 15 mcg per day

14 to 18 years old male: 15 mcg per day

19 to 70 years old female / male: 15 mcg per day

70 years old female / male: 20 mcg per day

Folic acid: In any healthy tips for women, folic acid it included. Though it benefits men, there are several benefits to women especially in their pregnancy or lactation. 

Upto 6 months Female/ male: 65 mcg DFE

7 to 12 months Female/ male: 80 mcg DFE

 1 to 3 years Female/ male: 150 mcg DFE

4 to 8 years Female/ male: 200 mcg DFE

9 to 13 years Female/ male: 300 mcg DFE

14 years+ female/ male: 400 mcg DFE

Pregnant women: 600 mcg DFE

Breastfeeding women: 500 mcg DFE

A healthy diet for men or women has to go through many other checklists. It would be always better to think about their nourishment differently. Respect the differences and enjoy healthy living.


Comments

Post a Comment

Popular posts from this blog

Big predictions for 2024, many seem to be coming true, there is also a claim on the day of the end of the world Baba Venga, born in 1911 and left this world in 1996, is known worldwide for her predictions. He gained a lot of fame by predicting the death of Princess Diana. Many claims made by him were proven true after his death.

Image
 Bulgaria's mysterious Baba Venga has made many predictions for the year 2024. Blind Baba Venga made several claims for 2024 before his death in 1996 at the age of 85. Some of these appear to be recovering and the early months of this year have seen turmoil in many parts of the world. Baba Venga, who has predicted major global events such as the 9/11 attacks, Chernobyl disaster and the death of Princess Diana, has many predictions for 2024. Baba Vanga has been compared to the French astrologer Nostradamus, whose predictions brought him recognition during and after the Renaissance. Baba Venga also made many big predictions in the same way. Among the important predictions made by Baba Venga for 2024, climate change is prominent. Baba Venga predicted the occurrence of severe weather events and natural disasters in 2024. This is also proving to be true. The study shows that peak temperatures have increased. The World Meteorological Organization has said that it is likely that 2024 will
Read more

What is the basics of a ketogenic diet ?

Image
 What is a keto diet? Keto or ketosis is a process of your body using fat as fuel for energy, rather than carbohydrates. To understand everything about keto we also need to understand that the body primarily uses carbohydrates as energy or fuel. Once you shut those down, the body then starts using fats and produces ketones. Once your body is producing ketones, this means that now your body will be using fat as energy rather than carbs. Thus, a beginners guide to ketosis would state the keto diet as a high-fat, moderate protein and extremely low carb diet. What? You can burn fat by eating fat? Yes you can, but not the ghee you put on your paratha’s. Healthy fats that help you attain good cholesterol. But how is this even possible? Well the body actually prefers to use glucose i.e. glycogen for fuel. That essentially means that your body will use carbs first and fat later. Eating carbs also increases insulin which promotes fat storage. Essentially by taking a high fat, low carb approach,
Read more

Keep these self defense things with you If you also keep traveling alone or are going to travel in the coming days, then today we are telling you things related to safety. By adopting these you can make your journey happy.

Image
  Nowadays, traveling alone has become a common thing. Children always have to go out due to studies and job. Parents are so busy that they are not able to go there again and again. Everyone's life is so busy that no one waits to travel somewhere. Be it men or women, everyone travels as per their convenience and requirement. If you also keep traveling alone or are going to travel in the coming days, then today we are telling you things related to safety. By adopting these you can make your journey happy. Every woman knows that the outside world is not safe for them, but still many women do not keep some such security measures with them and that is why we are telling you about some such security options, which you will find very useful. . You can easily carry them with you and can easily get these things in the market. pepper spray Be sure to carry pepper spray on a solo trip and it is also very easy to carry. It is designed in such a way that you can use it in times of problem. The
Read more