Gender differences in nutrition needs

Gender differences in nutrition needs

Hello,

I’d like to sum up basic information about nutrition and mention differences between men and women, if there are some.

“Men and women are 98.5 % identical in their DNA.”

Generally, women know more about nutrition than men. It’s mainly because average woman usually spends more time cooking, does shopping and thinks about food.

Calories

A person’s caloric requirement depends on body size and exercise level. In this case, it doesn’t matter if you are a man or a woman, it depends just on your weight, height and how much exercise you do in a day (usually relates to our work).

If you wonder how to start being active, read my following article with Tips how to start being active.

Protein

In protein consummation, the situation is similar to calories – it depends on your body size and activity. Despite all the hype about high-protein diets, our protein requirements are 0,8 – 1 gram per kilogram of body weight. 

Protein should provide about 15% of a healthy person’s daily calories.

Carbohydrates

Carbohydrates should provide 45%–65% of your daily calories (focused on the complex carbohydrates in high-fibre and unrefined foods).

Some studies have shown that fiber may help reduce the risk of colon cancer. Men need more fibre than women: 38 vs 25 grams a day before the age of 50 and 30 vs. 21 grams a day thereafter. Get enough fibre from the healthiest fruits.

Be careful about simple sugars – they are empty calories! Try to reduce its consummation to maximum of 10 % of your daily calories (for average person it is 60 grams).

“Men need more fibre than women.”

Fat

The fats on the “bad” list are the same for men and women, but the fats on the “good” list are not.

Both men and women should keep their fat consumption below 30%–35% of daily calories. Fat is the most calorie-dense food (9 calories per gram). If you want to loose weight, try to reduce it to 20%–25% of daily calories.

The two omega-3 fatty acids found in fish are highly desirable for both sexes. But the vegetable omega-3 (Alpha Linolenic Acid = ALA) is a different matter, because it may not be good for the prostate. It has been tested many times and it’s still an open question, but in fact – ALA represents a dietary difference between the sexes.

But two Harvard studies found that American men and women whose diets were high in ALA had a lower risk of dying from cardiovascular disease than people with diets low in ALA. ALA also appears to protect against stroke.

ALA is found in chia semen, hemp, walnut or kiwifruit seeds.

For women, it’s a healthful fat. For men with heart disease or cardiac risk factors, it may also be a good choice — but men with reason to worry about prostate cancer should probably get their omega-3s from fish and vegetable fats largely from olive oil.

For more information, keep reading article about Vitamins, minerals and gender differences. You might also be interested in healthy food list – learn about the best foods!

Have you recognised any differences personally?

Share your experience with me!

Have a nice day.

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