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  • Q&A with Australian Health Practitioners

    What are the nutrition guidelines for an average woman?

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  • Lyn Craven

    Bowen Therapist, Naturopath, Nutritionist, Western Herbal Medicine Practitioner

    I specialise in gastrointestinal health problems, (leaky gut syndrome, allergies, bloating, candida, IBS, constipation, dysbiosis, reflux), women's health, back pain, RSI, carpel tunnel syndrome, frozen ... View Profile

    Nutrtion guidelines for women vary with each woman.  Really depends on your lifestyle, do you exercise every few days or 2-3 x a day?  Physical work demands more food intake.  Food represents energy and the amount of energy you expend each day is relevant to how much energy you need to put into your body.
    All in all get back to basics.  Fresh healthy foods you prepare yourself, plenty salads at lunch, at least 5 veges for evening meal with good quality protein, 2-3 pieces of fruit a day, varying summer to winter. Water about 1.5 litres a day again depends on energy output and time of year. 
    A link here on the Foundation of Health could help you decide what might be right for you. In the end a professional naturopath is trained to assess your lifestyle and dietary requirements so seek that professional guidance then you are assured you are doing things right.
    Supplements basically support the food you eat.  Often taken over a period of time, sometimes ongoing for management, but not all supplements should be taken without a break.  Some people require more i.e. B5 than other family members, or one person in the family may need more B12 everyone is different that is what people need to learn.
    Here is the link:  http://www.novamagazine.com.au/article_archive/2012/2012-01-foundations-of-health.html

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    Samantha Ling

    Dietitian, Nutritionist

    Samantha is an Accredited Practicing Dietitian (APD), consultant and food and nutrition enthusiast. Samantha works in a private practice on the Central Coast, NSW, Rostant ... View Profile

    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:
    http://www.health.gov.au/internet/main/publishing.nsf/content/E384CFA588B74377CA256F190004059B/$File/fd-cons.pdf

    (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
                        2 eggs
                        1/3 cup legumes (chickpeas, lentils, kidney beans etc)

    Hope you found this helpful!

    Samantha Ling
    Rostant Nutrition
    (Find us on Facebook at www.facebook.com/RostantNutrition )


    Pregnant and Lactating women require additional nutritional needs.

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