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The Essentials of Daily Nutritional Intake for a Woman!

¿Don’t you know your daily nutritional intake? It can be hard to know how to eat healthy each day. 

You want to make sure you’re getting the right nutrients, but it’s hard to keep track of everything. And if you don’t eat perfectly every day, does that mean you’ve failed?

We’ve got your back! This article will give you a rundown of the daily nutritional intake for women, with tips on how to meet your goals.

Plus, we’ve included a delicious recipe for breakfast, lunch, and dinner. So relax and let us help you make healthy eating easy and fun!

What a woman’s daily nutritional intake should be?

The daily nutritional intake for a woman should include protein, carbohydrates, and fat.

Protein

The recommended daily intake (RDI) of protein for women is about 50 g per day. According to the FDA, the average woman’s carbohydrate intake is 177 grams per day.

That means that average adult women consuming 2,000 calories a day should eat between 55 and 75 grams of fat per day.

The amount of protein you need each day depends on your weight and activity level.

If you’re sedentary, you don’t need as much protein as someone who is very active.

Women who are pregnant or breastfeeding also need more protein and calcium-rich foods than women who are not.

Good sources of protein include meat, poultry, fish, eggs, low-fat dairy products, beans, and nuts.

The best way to get the recommended daily intake of protein is to eat a variety of protein-rich foods every day.

Carbohydrates

The RDI of carbohydrates for women is about 130 grams per day. According to the FDA, the average woman’s carbohydrate intake is 225/325 grams per day.

That means that average adult women consuming 2,000 calories a day should eat between 45 and 65 grams of carbohydrates per day.

The amount of carbohydrates you need each day depends on your weight and activity level. If you’re sedentary, you don’t need as many carbohydrates as someone who is very active.

Women who are pregnant or breastfeeding also need more carbohydrates than women who are not.

Good sources of carbohydrates include fruits, vegetables, whole grains, and legumes.

The best way to get the recommended daily intake of carbohydrates is to eat a variety of carbohydrate-rich foods every day.

Fat

The recommended daily intake (RDI) of fat for women is about 20 g per day. According to the FDA, the average woman’s fat intake is 78 grams per day.

That means that average adult women consuming 2,000 calories a day should eat between 25 and 35 grams of fat per day.

The amount of fat you need each day depends on your weight and activity level. If you’re sedentary, you don’t need as much fat as someone who is very active.

Omega 3 fatty acids are a type of fat that is essential for good health. Omega 3 fatty acids can be found in fish, nuts, and seeds.

The best way to get the recommended daily intake of fat is to eat a variety of fat-rich foods every day.

Avoid saturated fat and trans fat, which can be harmful to your health. Also, processed foods often contain unhealthy fats. Choose healthy fats, such as olive oil, instead.

Nutritional needs of a pregnant woman

Pregnant women should get at least 0.4 grams of protein per pound of body weight each day. That means a pregnant woman who weighed 150 pounds would need about 60 grams of protein a day.

Lactating women need about 0.5 to 0.7 grams of protein per pound of body weight each day. So, if you weigh 150 pounds, you would need between 75 and 105 grams of protein a day while you’re breastfeeding.

Women of childbearing age need about 1,000 mg of calcium a day. This increases to 1,300 mg a day during pregnancy and lactation.

Good sources of calcium include dairy products, dark green leafy vegetables, and calcium-fortified foods.

Pregnant women need more iron than women who are not pregnant. The recommended daily intake of iron for pregnant women is 27 mg per day.

Good sources of iron include meat, poultry, fish, beans, and iron-fortified foods.

Pregnant women also need more folic acid than women who are not pregnant. Folic acid is a nutrient that helps prevent birth defects of the brain and spine.

You may be interested in “Top 10 Iron Rich Foods For Anemia: Cure Your Iron Deficiency Fast!

Nutritional needs to lose weight

If you’re trying to lose weight, you may need to eat less protein. A dietitian can help you determine how much protein you need based on your weight, activity level, and goals.

Protein is an important nutrient for everyone, but the amount you need may vary depending on your individual circumstances. Talk to a dietitian or doctor if you have specific questions about your nutritional needs.

The benefits of eating a healthy diet

A balanced diet has many benefits, including:

  • Healthy weight.
  • Fewer calories.
  • Lower cholesterol levels.
  • Reduced risk of heart disease.
  • Reduced risk of type 2 diabetes.
  • Improved brain function.
  • Reduced inflammation.
  • Stronger bones and muscles.

A healthy diet can also help you manage stress and energy levels. Eating nutritious foods gives your body the fuel it needs to function properly.

When you’re trying to lose weight, you may need to eat less protein. A dietitian can help you determine how much protein you need based on your weight, activity level, and goals.

Protein is an important nutrient for everyone, but the amount you need may vary depending on your individual circumstances. Talk to a dietitian or doctor if you have specific questions about your nutritional needs.

How to make sure you’re getting all the nutrients you need

The best way to get all the nutrients you need is to eat a variety of healthy foods every day.

To make sure you’re getting enough protein, choose lean sources, such as chicken or fish, and include a source of protein at every meal. Good sources of protein include beans, nuts, and dairy.

To get the recommended daily intake of carbohydrates, eat fruits, vegetables, and whole grains. These foods are also good sources of fiber, which is important for digestive health.

To get the recommended daily intake of fat, choose healthy fats, such as olive oil or avocados. Avoid trans fats and saturated fats, which can increase your risk of heart disease.

Including a variety of nutrient-fortified foods in your diet is the best way to make sure you’re getting all the nutrients you need. If you have specific questions about your nutritional needs, talk to a dietitian or doctor.

Sample meal plan for a day

Breakfast:

  • Scrambled eggs with vegetables
  • Whole grain toast
  • Orange juice

Lunch:

  • Chicken salad with whole grain bread
  • Yogurt
  • Fruit salad

Dinner:

  • Fish tacos with lettuce and tomatoes
  • Brown rice
  • Black beans
  • Watermelon slice for dessert

Snacks:

  • Carrot sticks with hummus
  • Apple with peanut butter
  • Trail mix

This meal plan includes a variety of healthy foods that are rich in nutrients. It includes lean protein, whole grains, fruits, vegetables, and healthy fats.

This healthy eating meal plan would provide you with all the nutrients you need to support your health.

Recipes for healthy, balanced meals

There are many recipes available online for healthy, balanced meals. Here are a few examples:

Roasted salmon with vegetables

To prepare this recipe, you will need:

  • 4 salmon fillets
  • 1 pound of vegetables (such as broccoli, carrots, and Brussels sprouts)
  • 1 tablespoon of olive oil
  • Salt and pepper to taste

Preheat the oven to 400 degrees Fahrenheit. Line a baking sheet with foil and place the salmon fillets on the sheet.

Cut the vegetables into bite-sized pieces and place them around the salmon.

Drizzle the olive oil over the top and season with salt and pepper. Bake for 18-20 minutes, or until the salmon is cooked through.

Vegetarian chili

To prepare this recipe, you will need:

  • 1 tablespoon of olive oil
  • 1 onion, diced
  • 3 cloves of garlic, minced
  • 1 green pepper, diced
  • 1 tablespoon of chili powder
  • 2 cans of black beans, drained and rinsed
  • 1 can of corn, drained
  • 1 can of diced tomatoes
  • Salt and pepper to taste

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, garlic, and green pepper, and cook until the vegetables are softened. Add the chili powder and cook for 1 minute.

Finally, add the black beans, corn, diced tomatoes, and salt and pepper to taste. Stir until everything is evenly mixed and heated through. Serve with whole-grain bread or crackers.

Whole grain pasta with chicken and broccoli

To prepare this recipe, you will need:

  • 1 pound of whole-grain pasta
  • 1 tablespoon of olive oil
  • 3 cloves of garlic, minced
  • 1 head of broccoli, cut into small florets
  • 1/2 cup of chicken broth
  • Salt and pepper to taste
  • 1 pound of boneless, skinless chicken breasts, cut into bite-sized pieces

In a large pot of boiling water, cook the pasta according to the package directions.

Meanwhile, heat the olive oil in a large skillet over medium heat. Add the chicken and garlic and cook until the chicken is cooked through.

Add the broccoli and chicken broth and season with salt and pepper to taste. Simmer for 3-5 minutes, or until the broccoli is tender.

Drain the pasta and add it to the skillet with the chicken and broccoli. Toss to combine. Serve with grated Parmesan cheese, if desired.

Stir-fry with tofu and vegetables

To prepare this recipe, you will need:

  • 1 tablespoon of vegetable oil
  • 1 package of firm tofu, drained and cut into cubes
  • 3 cloves of garlic, minced
  • 1 teaspoon of grated ginger
  • 1/2 head of cabbage, sliced
  • One carrot, peeled and thinly sliced
  • One bell pepper, diced
  • 1/4 cup of soy sauce
  • 1/4 cup of chicken broth
  • One tablespoon of cornstarch

In a large skillet or wok, heat the oil over medium-high heat. Add the tofu and cook until it is browned on all sides.

Add the garlic, ginger, cabbage, carrot, bell pepper, soy sauce, and chicken broth. Stir until everything is evenly mixed and heated through.

In a small bowl, whisk together the cornstarch and water to make a slurry. Add this to the pan and stir until the sauce has thickened. Serve with rice or noodles.

Black bean burger on a whole grain bun

To prepare this recipe, you will need:

  • 1 can of black beans, drained and rinsed
  • 1/2 cup of bread crumbs
  • One egg, beaten
  • 1/4 cup of finely diced onion
  • 1 clove of garlic, minced
  • Salt and pepper to taste
  • 1/4 teaspoon of chili powder
  • 1 tablespoon of olive oil
  • 4 whole-grain hamburger buns

To make the burgers, combine the black beans, bread crumbs, egg, onion, garlic, salt and pepper, and chili powder in a large bowl. Mix until everything is evenly combined.

Form the mixture into four patties.

Heat the olive oil in a large skillet over medium heat. Add the burgers and cook for about 5 minutes per side, or until they are browned and cooked through.

Place the burgers on the buns and serve with your favorite toppings.

Fruit smoothie

To prepare this recipe, you will need:

  • 1 cup of frozen fruit (such as strawberries, blueberries, or bananas)
  • One cup of unsweetened almond milk
  • 1 tablespoon of honey

Place all ingredients in a blender and blend until smooth. Enjoy as-is or pour into a glass and enjoy with a straw.

Fruit smoothie with yogurt

To prepare this recipe, you will need:

  • 1 cup of frozen fruit (such as strawberries, blueberries, or bananas)
  • One cup of plain yogurt
  • One tablespoon of honey

Place all ingredients in a blender and blend until smooth. Enjoy as-is or pour into a glass and enjoy with a straw.

As you can see, there are many healthy and delicious recipes that you can make at home. By following this healthy eating meal plan, you will be sure to get all the nutrients you need to support your health.

Meal prep tips

Meal prep can help you save time and money while ensuring you have healthy, home-cooked meals on hand. Follow these tips to get started:

  1. Choose recipes that can be made ahead of time and that you know you’ll enjoy eating.
  2. Make a list of all the ingredients you’ll need for each recipe.
  3. Dedicate some time on the weekend or another day when you have some free time to cook.
  4. Make enough food to last you a few days or even a week.
  5. Store your meals in individual containers in the fridge or freezer so you can grab them and go as needed.

By following these tips, you’ll be on your way to making healthy eating easier and more affordable. And, you’ll have peace of mind knowing that you have nutritious and delicious meals waiting for you whenever you need them.

Foods you need to include in your diet

There are a few key food groups you should make sure to include in your diet:

Fruits and vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health.

Whole grains

Whole grains such as brown rice provide complex carbohydrates, fiber, and other nutrients that are essential for good health.

Lean proteins

Lean proteins help you maintain a healthy weight, build muscle, and prevent diseases.

Healthy fats

Healthy fats such as olive oil provide energy and help you absorb vitamins.

By including these key food groups in your diet, you’ll be sure to get the nutrients you need to support your health.

Dietary supplements

While a healthy diet is important for overall health, there are some cases where you may need to take a supplement.

For example, if you’re not getting enough vitamin D or B12 from your diet, you may need to take a supplement.

Other times you may need a supplement if you have a medical condition that prevents you from absorbing nutrients properly, such as celiac disease or Crohn’s disease.

The best dietary supplements are:

Folic acid

The folic acid supplement is important for women because it can help prevent certain birth defects. You should take 400 micrograms of folate (a form of folic acid) daily.

Vitamin D

The vitamin D supplement is important for people who don’t get enough sun exposure or who have a medical condition that prevents them from absorbing vitamin D properly.

B Vitamin Complex

If you’re feeling tired or run down, a B vitamin complex can help. This supplement is especially important for people who don’t eat meat or poultry.

Omega-3 fatty acids

Omega-3 fatty acids are found in fish and are important for heart health. If you don’t eat fish, you may want to take an omega-3 supplement.

Probiotics

Probiotics are live bacteria that help maintain a healthy gut. They can be found in yogurt and other fermented foods, or you can take them as a supplement.

By including these key food groups and supplements in your diet, you’ll be on your way to good health.

Calcium

The calcium supplement is important for people who don’t get enough calcium in their diet or who have a medical condition that prevents them from absorbing calcium properly.

Calcium is essential for healthy bones and teeth. It also helps with muscle contraction and blood clotting. If you don’t get enough calcium, you may be at risk for osteoporosis. You should take 1,000-1,200 milligrams of calcium daily.

Vitamin C

The vitamin C supplement is important for people who don’t get enough vitamin C in their diet or who have a medical condition that prevents them from absorbing vitamin C properly.

Vitamin C is essential for good health. It helps with wound healing, bone growth, and blood vessel formation. It also helps the body absorb iron. You should take 500-1,000 milligrams of vitamin C daily.

Iron

The iron supplement is important for people who don’t get enough iron in their diet or who have a medical condition that prevents them from absorbing iron properly.

Now that you know more about healthy eating for women, you can make sure you’re getting all the nutrients you need to support your health.

The bottom line

So, what does a woman need on a daily basis to be healthy and happy? All of the points we’ve mentioned!

A balanced diet with plenty of fruits and vegetables, regular exercise, enough water and sleep, and some form of stress relief.

Of course, everyone is different and you may need to tweak this routine a bit to make it work for you, but these are all great guidelines to start from.

We hope you find this information useful and that it helps you create healthier habits for yourself. Thanks for reading!

DISCLAIMER: buildyourbody.org does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.