Women have different nutritional needs than men. In this article, we try to provide ideas for women who are looking for a balanced diet for health. But what exactly does a “balanced diet” mean? A balanced diet is a combination of different types of foods that we should eat and specific proportions of each of them. A balanced diet consists of some simple rules. For example, you should eat at least five servings of fruits and vegetables a day, eat whole grains, vegetable and non-industrial sugars, choose more fish, chicken and legumes and choose less red meat and harmful fats in your daily diet. But that’s not all.
How much of each should be eaten and the ideal time to eat each is very important. So stay with us.
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The Reference Intake (RI) chart shows the recommended daily amounts for an average adult to achieve a healthy, balanced diet to maintain and not lose or gain weight. Therefore, this chart can only be used as a general guide.
The amount of reference consumption in this program for saturated fats, sugars and salt is at a minimum. In the case of carbohydrates and proteins, there are daily amounts that you should reach. There is no daily reference for intake of nutrients such as fiber. But health experts suggest consuming 30 grams per day.
Reference intake (RI) for women
The following values are considered as the average daily reference intake for women: weight
Energy – 2000 kcal
Protein – 50 grams
Carbohydrates – 260 grams
Sugar – 90 grams
Fat – 70 grams
Saturation – 20 grams
Salt – 6 grams