Women's Nutrition

Author: Eric Knight, B.A. Hon. Kinesiology, CPT (Canfit Pro)
When it comes to nutrition, as with many other things, women and men require most of the same dietary needs. They both need to get the recommended servings of the major food groups; they both require calories for energy, and need to follow a sound diet in order to supplement their workouts. However, there are certain nutrients that women need to pay more attention to than men, and for good reason


As women grow older, they become more susceptible to osteoporosis. This leads to bones becoming frail more prone to injuries. Therefore, women need to increase their intake to about 1200-1500 mg of calcium per day. Calcium is also an essential nutrient to support growth and development during adolescence. Calcium helps maintain strong, dense bones, helps blood clotting, and regulates blood pressure during pregnancy. Major sources of calcium are milk and dairy products, fortified orange juice, and spinach. Resistance training also helps with increasin
g the density of bones.


Women may lose 15 to 20 mg of iron each month during menstruation, but they're also more likely to diet and limit the foods that help them get the minerals they need. Women need more iron than men, but men are more likely to eat the richest source of iron: red meat. Iron helps prevent anemia and strengthens the immune system. The best sources of iron are red meat, poultry, eggs, potatoes with skin, dried figs, and dark green leafy vegetables.

Folic Acid

Folic acid helps protect against birth defects and is essential for women bearing children. Good sources are orange juice, spinach, strawberries, and peanuts.

These are some nutrients that women need to pay close attention to but must still be aware of their overall diet. Be conscious of you daily diet and when and where you are getting the majority of your calories from, especially when you are working out on a regular basis.