Nutrition is not gender-specific! Both men and women need nutrition in different forms to live a healthy and balanced life. Having the right proportions of nutrients is essential to support body functioning.
But do you know that there can be different nutritional requirements depending upon your gender? Yes, this is true.
Today, let us explore the similarities and differences in the nutritional needs of both men and women.
CALORIE NEEDS OF MEN AND WOMEN
Calories refer to the number of energy foods and drinks contain. It is a short term for the word Kilocalorie (kcal).
Calorie intake depends upon various factors. These may include age, gender, height, activity level, etc. It is believed that men have more muscle mass as compared to women. Having more muscle mass means you are burning more calories. Thus, men’s calorie intake is expected to be more than that of women.
According to National Health Service (NHS), the recommended calorie intake for women and men are as follows:-
|GENDER||CALORIE INTAKE (PER DAY)|
PROTEIN REQUIREMENTS: MEN AND WOMEN
Protein is an essential requirement in human beings for growth and development. It helps to repair body tissues and cells and provides energy in the right amounts.
Protein requirement depends upon body weight. As per the Dietary Reference Intake Report for macronutrients, the average protein intake for both men and women is 0.8 grams per kilogram of body weight. (For example, if your body weight is 60 kg, your protein intake should be 0.8 grams of 60 kg i.e. 48 grams.)
It is also believed that about 15-20% of your daily calories should come from proteins.
CARBOHYDRATES INTAKE: MEN AND WOMEN
Carbohydrates are the main source of energy for our bodies. General health rules suggest that the carbohydrate intake should be around 45-40% of your total calorie intake per day.
If 2000 calories each day is the required calorie intake for women, 225 to 250 grams of carbohydrate will be appropriate.
If 2500 calories each day is the required calorie intake for men, 1200 to 1500 calories should come from carbohydrate intake.
However, if you are focusing on a weight loss management system, you may require slightly low levels of carbohydrates as prescribed by your dietician.
IRON INTAKE: MEN AND WOMEN
Women have to undergo menstruation every month. Because of this, they tend to lose more iron content.
To balance out the iron level in the body, women should take at least 18 mg of iron per day. For men, consuming around 8 mg of iron per day is enough.
Some of the sources of iron are beans, peas, seafood, green vegetables, dry fruits, red meat, etc.
VITAMIN REQUIREMENTS: MEN AND WOMEN
Vitamin D is an essential element for all body types. It provides immunity to your body. Both women and men should take at least 15 micrograms of Vitamin D on a daily basis.
Some of the Vitamin D sources are eggs, almond milk, mushrooms, orange and lemon juice, cereals, sunshine, etc.
FIBER INTAKE: MEN AND WOMEN
We all are aware of the benefits of Fiber! It helps in one of the main problems of constipation. It also helps to lower down the cholesterol levels in the body.
As per experts, women require 20 to 25 grams of fiber as compared to men who require 35 to 38 grams of fiber in their diet.
Eating a lot of vegetables and fruits can help you fulfill your fiber requirement.
Does nutritional value differ with age and gender?
Yes, the nutritional value differs with age and gender. You can read the above-mentioned details to know the nutritional requirements of men and women. One should design eating patterns for oneself depending upon all the factors. Men require more levels of macronutrients as compared to women because they have more muscle mass.
Both men and women should have increased awareness of nutritional value for healthy living. They should make smarter nutritional choices according to their needs of vitamins and macronutrients.
This will help them to go one step closer to their fitness and weight management goals.
You can refer to the above-mentioned values for the daily intake of nutrients. However, if you feel any deficiency, you can consult your doctor to know what is suitable for your body type.