Nutrition Tips For the Sexes - 24 Fit Club

5 Nutrition Tips for Women

Pile on the iron
Due to monthly cycles, pre-menopausal women simply need more iron. Iron-deficiency anemia is very common in young women. The recommended iron intake for pre-menopausal women is 18 mg, and the recommendation increases to 27 mg for pregnant women. Regularly include iron rich foods such as meat, shellfish, beans and enriched cereals in your diet.

Build up your bones
Calcium is important for building healthy bones and teeth, as well as maintaining a normal heart beat and regulating blood pressure. Studies show that women with vitamin D deficiency have a harder time absorbing calcium. So, incorporate a meal plan that lets you stock up on both.

Go Green

Green veggies are packed with vitamins A and C, fiber and phytonutrients. And because of their high folate content they are a very important food for mommies-to-be.

Berrries, the friendly fruit

These tiny fruits pack a powerful punch. Loaded with vitamin C, folate, fiber and phytonutrients, they are some of the most powerful disease-fighting foods available. Cranberries, for instance, are shown to decrease incidences of urinary infection in women.

Breakfast, the most important meal of the day
This is one cliché that holds true. Breakfast gives you fuel to start your day and gets your metabolism going. Skipping this meal makes your body think it’s in starvation mode and slows down your metabolism. It also tends to cause us to over eat at lunch. Try including at least three food groups in your breakfast so that you do not need to prowl for a mid-morning snack.

5 Nutrition Tips for Men

More Calories, please
This is definitely an unfair advantage. Men do need to ingest more calories per day than women. I t only makes sense since the average man is larger than the average woman. Men need a daily caloric intake of at least 2900.

 

       Protein Power

Men’s protein needs are proportionally greater, especially if you’re active. Men have a tendency to over do it on the carbs and under do it on the protein. Be aware of this and make it a point to add more protein to your meals.

 

Calcium Is Vital
Some things are the same for both sexes. Men's need for calcium is one often-overlooked similarity between men's and women's nutritional needs. Osteoporosis tends to be looked at as a “woman's disease,” but this is not always the case. In fact, one in four men over age 50 will have an osteoporosis-related fracture in his lifetime.

           

Drink up
That’s right guys. While low doses of alcohol in woman can increase the chances of breast cancer, in men low alcohol intake appears to reduce the risk of heart attacks and certain strokes. Just avoid chugging your alcohol “frat boy” style.

Fiber
A good fiber intake protects against constipation and hemorrhoids. Insoluble fiber--found in whole grains, fruits and vegetables--may reduce the risk of colon cancer. Beans, oat bran, fruits and vegetables contain soluble fiber, which studies suggest helps reduce cholesterol levels.

Nutrition Tips For the Sexes - 24 Fit Club

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