Updated March 1, 2022
Here are some great resources on nutrition for women and girls!
Women have some unique nutritional needs, including needing more of certain vitamins and minerals during pregnancy or after menopause.
Calories. Most times, women need fewer calories. That’s because women naturally have less muscle, more body fat, and are usually smaller. On average, adult women need between 1,600 and 2,400 calories a day. Women who are more physically active may need more calories. Find out how many calories you need each day, based on your age, height, weight, and activity level.
Vitamins and minerals. Calcium, iron, and folic acid are particularly important for women.
Reproductive health. Women have different nutritional needs during different stages of life, such as during pregnancy and breastfeeding or after menopause.
Health problems. Women are more likely to have some health problems related to nutrition, such as celiac disease and lactose intolerance, and vitamin and mineral deficiencies, such as iron-deficiency anemia.
Metabolism. Women process some substances differently and burn fewer calories at rest and during exercise than men do.
US Department of Health & Human Services – Office of Women’s Health
Healthy Diet: Key Facts – World Health Organization (WHO)
Celebrate a World of Flavors: Nutrition Month March 2022 – Academy of Nutrition and Dietetics: EATRIGHT
Healthy Eating for Women – Academy of Nutrition and Dietetics: EATRIGHT
Dietary Approaches to Stop Hypertension (DASH) – National Heart, Lung, and Blood Institute (NHLB) – National Institutes of Health (NIH)
Food Shopping Tips – National Heart, Lung, and Blood Institute (NHLB) – National Institutes of Health (NIH)
Iron Deficiency Anemia – National Heart, Lung, and Blood Institute (NHLB) – National Institutes of Health (NIH)
Girls and women between the ages of 14 and 50 years need more iron than boys and men of the same age. Women are at higher risk for iron-deficiency anemia under some circumstances, including:
During menstruation, especially if you experience heavy periods.
During pregnancy, after delivery, or when breastfeeding you may be consuming less than the recommended daily amount of iron. This is because your need for iron increases during these periods of growth and development, and it may be hard to get the recommended amount from food alone. Pregnant women need more iron to support the growth of their unborn babies, so their bodies produce more blood. With more red blood cells on hand, their bodies can store iron to prepare for blood loss during delivery. – National Heart, Lung, and Blood Institute (NHLB) – National Institutes of Health (NIH)
How to Understand and Use the Nutrition Facts Label – U.S. Food & Drug Administration
Healthy Eating Habits for Adolescent Girls – Johns Hopkins Medicine
Is There Really Any Benefit to Multivitamins? – Johns Hopkins Medicine
Why Cholesterol Matters for Women – Johns Hopkins Medicine
How Does Vitamin D Affect Women’s Health? – Johns Hopkins Medicine
Diet and Cardiovascular Disease in Women – Harvard T.H. Chan School of Public Health
Nutrition Source – Harvard T.H. Chan School of Public Health
Healthy Eating Plate – Harvard T.H. Chan School of Public Health
Should I Take a Daily Multivitamin? – Harvard T.H. Chan School of Public Health
Higher Dietary Fiber Intake in Young Women May Reduce Breast Cancer Risk – Harvard T.H. Chan School of Public Health
Nutrition and Teens: A Guide for Parents – Center for Young Women’s Health – Boston Children’s Hospital
Nutrition & Fitness – Center for Young Women’s Health – Boston Children’s Hospital
Healthy Eating – Center for Young Women’s Health – Boston Children’s Hospital
3 Diet Changes Women Over 50 Should Make Right Now – Mayo Clinic
Pregnancy Nutrition – Mayo Clinic
11 Diet Changes That Help You Fight PMS – Cleveland Clinic
Healthy Eating and Women – Office of Women’s Health, US Dept. of Health & Human Services
A Balanced Diet Is the Key to Good Nutrition and Good Health – HealthyWomen
Healthy Eating and Diet Tips for Women – HelpGuide
Nutrition and Impacts on Hormone Signaling – The Institute for Functional Medicine
Healthy Eating During Adolescence – University of Rochester Medical Center
Nutrition for Tweens and Teens – Nutrition.Gov – US Department of Agriculture
Nutrition – Girls Health, Office of Women’s Health
Healthy Eating During Adolescence – Stanford Children’s Health
After 40: Women’s Nutrition and Metabolism Needs – American Academy of Family Physicians
The Anatomy of Female Nutrition – Inside Tracker’s Blog