As Lyn pointed out above, the nutritional guidelines for women will vary depending on individual circumstances (physical activity, age, etc).
As a general guideline the National Health and Medical Research Council (NHMRC) of Australia have written, easy to understand guidelines on healthy eating for Australians. The link is attached below:
(These guidelines are currently under review but are still current for May-June 2012)
Basically, a female aged 19-60 years should eat from ALL the 5 core food groups in the recommended amounts:
1. Breads/Cereals/Rice/Pasta - 4 to 9 serves per day
1 serve = 2 slices of bread
1 cup breakfast cereal or porridge
1 medium roll or wrap
1 cup cooked rice, pasta or noodles etc
2. Vegetables and Legumes - 5 serves per day
1 serve = 1/2 cup cooked vegetables
1 cup salad
1 medium potato or corn on the cob
1/2 cup legumes (chickpeas, lentils, baked beans etc)
3. Fruit - 2 serves per day
1 serve = 1 medium sized piece of fruit (size of your clenched fist)
15 large grapes or 30 small grapes
2 kiwi fruit, plums or mandarins etc
4. Dairy or Dairy Alternatives - 2 serves per day
1 serve = 250ml (1 cup) milk or calcium fortified rice milk/soy milk
200g (1 cup) yoghurt, plain
2 slices of cheese (40g)
2 tablespoons sesame seeds
1/2 cup bok choy or broccoli (85g)
5. Meat, fish, poultry or meat alternatives - 1 serve per day
1 serve = 65-100g cooked meat, chicken etc
80-120g cooked fish
1/3 cup legumes (chickpeas, lentils, kidney beans etc)
Hope you found this helpful!
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Pregnant and Lactating women require additional nutritional needs.
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