Are the nutritional need for women and men same?

Well the nutritional need for women is definitely different from that for men. This is not only because they are different in height and weight but mostly because of their hormonal changes associated with menstruation, childbearing, lactation and menopause, which impose a greater demand of nutrients at different stages of life. The nutrients available for girls and women in a plentiful environment also partly depends upon the dietary habits and prevailing social preferences in a patriarchal society. This often results in women have a higher risk of anaemia, osteoporosis, and various nutritional deficiencies. Apart from societal practices, periconceptionally women need higher amount of iron and calcium apart from other vitamins and minerals a situation which is never there for their male counterparts.

What are the nutritional need for women during conception and peri-conceptional periods (pre conception and post conception while lactating):

Our diet consists of macronutrients like protein, fats, carbohydrates, and sugar and micronutrients like iron, calcium, folic acid, vitamin B complex, selenium, zinc and iodine. Earlier we thought that it is the macronutrient part of our diet which is essential but now we know that the micronutrients play a big part in not only our well-being but also for the child a pregnant women is carrying.

Tips for heathy eating for women pregnant or wanting to conceive:

Do not skip a meal and have early dinner at least 3 to 4 hours before you sleep.

If you want to snack in between meals make fruits or whole grains your snack.

Instead of fruit juice have the whole fruit.

Start you meal with roughage like salad or fruits which have less sugar and let the protein and carbohydrates follow them.

Use more plant based oils for cooking like olive oil, mustard oil or coconut oil.

Include vegetables, fruit, cereals, proteins, and dairy in your meals.

Cook at home more often.

Avoid eating food with added sugar, salt, and trans fats.

In pregnancy and lactation avoid caffeine, nicotine and alcohol.

Get your nutrients primarily from food which you eat and drink rather than from supplements.

Some women might need additional vitamins, minerals, or other supplements at certain times in life like before, after or during pregnancy.

Apart from pregnancy and lactation most girls aged 10 to 20 and women older than 50 need more calcium for good bone health.

Regular exercise regimen or workouts should be a part of our routine to mobilise the calcium you ingest to move it to bones and add to its strength.

Last but not the least; your child is a total parasite when inside your body so all what you eat goes to them may it be the diet you consume or supplements.

Supplements in addition to providing you with the nutrient you require also have colouring agents, preservatives, and carrier agents though in micro quantities which additionally goes to the baby you are carrying or feeding.

Calcium and iron are 2 micro nutrients which the child will take from your stores whether you ingest them additionally in higher quantities or not, and may deplete their stores from the bones or bone marrow if you do not replenish them.

The old saying “you are what you eat” is true. What you eat and drink become the building blocks in your body. Over time, your food and drink choices make a difference in your health.