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Are Nutritional Requirements Of Men & Women Different?
Nutritional requirements of men and women vary. If you want to know the ideal nutritional requirements of both men and women, then you should check this article.
Having a balanced diet is highly essential to keep the body healthy. But in the process of staying healthy and losing some pounds, many of us commit the mistake of skipping some of the vital nutrients that are essential for the body.
Also, the nutritional requirements vary between men and women. All the more if you are an athlete and sportsperson, then the amount of the intake of nutrients required differs considerably. Hence, one needs to be very careful about the food one eats.
Having a balanced diet is extremely important for a healthy well being. Each and every nutrient like vitamins, proteins, iron, minerals and even fats have specific functions. Lack of any of these nutrients can affect the normal body functioning.
So, if you are still in a dilemma as to how much of fat a man should consume or how much of protein a woman should consume, then you need to check here.
Listed in this article are a few of the major nutritional requirements of men and women. Take a look.
1. Carbohydrates:
Many people make this mistake of skipping carbohydrates thinking that it leads one to gain weight. But this is totally wrong. An ideal amount of carbohydrate is actually required by the body to provide the needed energy. Women in the age group of 19-40 years need to consume at least 130 grams of total carbohydrate every day.
2. Protein:
Protein is required by the body for strengthening the muscles, hormonal functioning and other vital organs. According to several research studies, it has been found that middle-aged men require at least about 56 grams of protein intake per day and for women the daily requirement of protein is 46 grams.
3. Vegetables:
Rich in iron, vitamins, fibre and all other major essential nutrients, vegetables are a must-have for both men and women. Vegetables help in keeping the bones healthy, better digestion and help to keep one overall healthy.
For women (19-50 years), about two and half cups to three cups of vegetables is an ideal amount of vegetables that they need to consume every day and for men in the same age group it is three cups. If they are very active then they can increase it to four cups.
4.Fruits:
Whatever the gender or the age, fruits are a must-have for everyone. In addition to several nutrients, fruits also contain natural sugar that helps the body to maintain the blood sugar level.
In order to reap its maximum benefits, having fruits in the right quantity is important. For both men and women having about two to two and half cups of vegetables every day is essential. For those who are very active, they can have up to three cups.
5. Fats:
Not all fats are bad, and having an adequate amount of good fat is actually helpful for the body. Omega-3 fats, saturated fats and mono-unsaturated fats are actually the good fats.
For both men and women if their diet comprises of 2,000 calories per day, then it is ideal to have fats ranging between 44 and 77 grams of total fat daily. Fish oil, soybeans, avocado, nuts and fatty fish are sources of good fats.
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