Women's Nutrition Guide with Health Chart and Diet Plan for a 30-Year-Old

The nutritional requirements for men, women, children and babies differ, as we all know. People have different nutritional needs based on their age, weight, height, lifestyle and underlying health issues.

Women’s nutrition, in particular, differs from those of her male counterparts, and changes even with age. Women’s nutrition during teenage years will differ greatly from women’s nutrition while pregnant, and women’s nutrition also changes with each passing decade.

Women’s daily nutritional requirements chart will change as she moves from her 20s to her 30s to her 40s and beyond. Several things change with age - weight, metabolism, loss of bone mass, onset of menopause, etc.

This is why it is important to plan women’s nutrition charts in accordance with their age. But before that, we need to look at women’s nutrition and how it is linked to her overall health. 

What Is The Link Between Nutrition And Women’s Health?

Often, when it comes to women’s nutrition, the focus is largely on maternal, prenatal and postnatal health, catering to pregnant women, lactating mothers and those wishing to conceive. But women’s nutrition extends to women across the spectrum.

Nutrition is the cornerstone of good health, and women need to invest in their nutrition right from childhood and adolescence well into adulthood, irrespective of their wish to bear children.

"The food choices women make each day will have an effect on their health later on in life. "

Choosing wholesome, nutritious foods now can help to prevent illness and health problems later on in life, and slow the onset of lifestyle diseases.

Studies also indicate that in typical households, women make most of the food choices - and when the woman of the home eats healthy, nutritious food, the entire household is likely to consume the same kinds of food. 

What Does Healthy Eating Mean?

Healthy eating from the perspective of women’s nutrition essentially means consuming foods that improve your health, give you energy, make you feel good, and help prevent disease.

This can be done with a balanced diet that consists of a combination of fruits, vegetables, whole grains, lean proteins, plant-based proteins like lentils, pulses, tofu; dairy, and healthy fats. 

Good women’s nutrition and healthy eating also means cutting out the stuff that’s bad for you, like trans fats, saturated fats, high levels of salt and refined sugar, and processed and packaged foods (which are not real food but just food fragments manufactured in a factory). 

However, like we mentioned earlier, women’s nutritional needs change as their bodies change during different stages of their lives.

Therefore, a diet plan for a 25-year-old female will look different from that of a woman, in say, her 50s. In this blog, we will examine women’s daily nutritional requirements chart for women in their 30s. 

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Women’s Nutritional Requirements For Changing Bodies In Their 30s

Women tend to get busier as they hit their 30s. There are usually more demands at home and at work, and even more so if the woman in question is a mother juggling multiple responsibilities.

It is likely that women of this age group may be eating more on the go, perhaps prioritizing work and the health of others over their own. But considering everything they’re going through, women’s nutrition needs change. 

Once women turn 30 years old, there are changes in their body that can have an effect on what nutrients they need to include in their diet. Ideally, a balanced diet for a woman who hits 30 and beyond should include foods that help build lean muscle mass and support bone strength, while optimizing health and building immunity (as any diet should).

This is also the decade in which women are likely to see the onset of unhealthy lifestyle disorders like diabetes and hypertension. It is important to eat for your changing body. These are some of the changes women in their 30s face: 

Metabolism: Metabolic rate sees a slowdown as women enter this phase of their life. Women need to plan their diets to combat this natural slowing down of their metabolism.

While it’s important to continue your intake of the three important nutrients: carbohydrates, proteins and fats. But you need to revamp their intake, focusing on eating more protein so that your metabolic rate improves. And when it comes to carbs, choose complex carbs over simple carbs.

Hormones: Hormone functioning undergoes a change as you hit your 30's and imbalances become common. You need to maintain your hormone levels and combat imbalances with the right foods. Adaptogens like ashwagandha and tulsi work well.

Energy levels: Energy levels tend to dip when women enter their 30's so it’s important to eat foods that give you a boost of energy. Iron-rich foods must be consumed for this purpose.

Anemia is rampant among women, especially in India, and the most common form of anemia stems from a deficiency of iron in the body. So, increase your intake of iron-rich foods like green vegetables, pulses and beans. 

Bone health: As you get older, bone density decreases. This is because of declining estrogen levels, which adversely affects bone density. It is necessary to up your intake of calcium and Vitamin D for better absorption of calcium. 

Weight gain and fiber: As your metabolism slows down, it is important to include more fiber-rich foods in your diet, as these help regulate blood sugar levels and metabolic rate. Plenty of fruits and vegetables - and a reduced intake of processed foods and sugars - is essential to keep weight balanced. 

What Vitamins Should A Woman Take On A Daily Basis?

Women need not just vitamins, but minerals, fiber, protein and a whole host of other nutrients to function well in their 30s! Eating a balanced diet that won’t pack on extra kilos is therefore ideal. Here’s a look at what a woman in her 30's should be focusing on. 

Calories: In general, women need fewer calories compared to men of the same age. This is due to the fact that women naturally have less muscle and more body fat and tend to be smaller in build than their male counterparts.

On average, adult women need between 1,600 and 2,400 calories a day. Women who are more physically active and exercise more, may need more calories. Understand how many calories you should be consuming based on your age, height, weight, physical activity levels and existing health conditions.

Folate: When women reach childbearing age in their teens and enter their 30's, folate or folic acid plays an important role in reducing birth defects and complications. Non-pregnant women require about 400 mcg (micrograms) per day.

Folate can be obtained from a wide variety of foods, including oranges, green leafy vegetables, beans and peas. 

Several foods also come fortified with folate, like breakfast cereals, some varieties of rice and breads. While eating a variety of foods is recommended, some women may still fall short and may be required to take a dietary supplement to meet their needs. 

Women who are pregnant or breastfeeding will need to take in higher levels of folate, 600 mcg and 500 mcg per day, respectively. As always, check with your physician or a registered dietitian nutritionist before starting any new supplements.

Iron: Iron contributes to the normal functioning of red blood cells and production of haemoglobin. And it has a direct impact on energy levels and is a vital nutrient in women’s nutrition.

Iron levels vary at various stages of a woman’s life. For example, iron needs are higher during pregnancy and lower after reaching menopause. Foods that are rich in iron include green leafy vegetables like spinach and kale, beans, lentils, red meat, chicken, turkey, pork, fish and even some fortified ready-to-eat cereals. 

It is recommended to opt for more plant-based sources of iron, as these are more easily absorbed, especially when combined with foods rich in Vitamin C. A kale or spinach salad with lemon dressing or orange sliced, for example, is a good meal to have.

The daily recommended dose of iron for women in their 30's is around 18 milligrams. 

Calcium: As we mentioned above, as women enter their 30's, they experience hormonal imbalances and dipping estrogen levels - which in turn, causes loss of bone density.

Calcium is important in women’s nutrition for healthy and strong bones and teeth. Calcium keeps bones strong and helps to reduce the risk for osteoporosis, a bone disease in which the bones become brittle and break easily.

Women’s recommended intake is about 1000 mg per day. Dairy products are the best absorbed sources of calcium. Non-dairy/vegan/plant-based sources of calcium include broccoli, kale and sesame seeds.

If you eat seafood, sardines are a good option. Many fruit juices and breakfast cereals are fortified with calcium, too.

Vitamin D: Adequate amounts of Vitamin D also are important for women’s nutrition in their 30's, especially since it helps better absorb calcium. As women get older, the need for both calcium and Vitamin D increases. 

Sunlight is the best source of Vitamin D - around 10 mins to half an hour or midday sun is recommended a couple of times a week. Other good sources of Vitamin D include fatty fish, such as salmon, eggs and fortified foods and beverages, like milk, as well as some plant-based milk alternatives, yogurts and juices.

International guidelines recommend about 600 international units (IU) of Vitamin D per day. 

Phytonutrients: Phytonutrients are power-packed compounds that do a host of good - they are rich in antioxidants and slow down the ageing process, ward of cardiovascular disease, and can even help prevent cancer. Phytonutrients are an important aspect of women’s nutrition and can be found in plant foods, dark chocolates, red wine and coffee. 

Omega 3 Fatty Acids: Omega-3s are an important aspect of women’s nutrition and essential for their health as they get older. It helps maintain hearty rhythm, reduces blood pressure, lowers blood fat levels and even helps to ease menstrual pain. 

Since the human body cannot produce these essential fats, women must consume them from outside sources. Oily fish and other types of seafood contain Omega 3s (salmon, tuna, anchovies, sardines).

If you are a vegetarian or vegan, there are plenty of plant-based sources of Omega-3s to choose from, like walnuts, flaxseeds, flaxseed oil, soybean oil, canola oil, and even some green leafy vegetables. 

So - what is the best supplement for women’s health? There’s no straight answer to that! And which is the best “nutrition food” for women? Well, all of the above! The key to a healthy lifestyle in your 30s is to have a balanced diet with vitamins, minerals, fibre, protein, carbohydrates, healthy fats, etc in the right quantities. 

Women’s Nutrition Plans At Nutrition By Lovneet

If you are looking for a women’s health nutritionist, then you’re at the right place - at Nutrition By Lovneet, we have a range of plans catered to women’s nutrition and specific health issues like PCOS/PCOD, fertility nutrition as well as pregnancy and postnatal nutrition.

With a masters in dietetics from the University of Michigan, combined with a deep understating of ancient Indian food wisdom,

Lovneet Batra designs women’s nutrition plans that are simple, accessible and effective - using a combination of foods your love, along with desi superfoods that are easy to come by and incorporate into your diet. We look at women’s best nutrition facts and separate them from the myths. 

The philosophy at Nutrition By Lovneet, especially when it comes to women’s nutrition, is to design plans that are unique to you, without making you feel deprived. At NBL, nutrition is a journey, and one we believe you should enjoy!

‍How it works:

• First, you book a consultation with us so that we get to know you better and understand your goals, underlying health issues and other concerns.
• Next, we design a women’s daily nutritional requirements chart for you, keeping in mind your likes, dislikes and goals.
• Then, we work with you to ensure you stay on track, with guidance, check-ins and more!

Contact us at lb@nutritionbylovneet.com