Male and Female bodies require
Gender Based Nutrition
to achieve Optimal Health and
A Healthy Balance

Nourishing Your Body. Tuning Your Life Force.

Gender based nutrition.Getting your proper gender based nutritional requirements is required for achieving A Healthy Balance.


It’s no surprise that calcium is critically important for women to lower the risk of osteoporosis. As well, calcium contributes to regulating blood pressure. For women who are under 50 the typical recommended amount is 1000mg of calcium, with 1200mg for women over 50.

These same conditions affect men, however the maximum recommended dose is 800mg. Why? Because men who consume higher levels of calcium have an increased risk of prostate cancer. It’s about balancing risks.


Adequate intake of fiber provides many health benefits. Fiber prevents constipation and hemorrhoids and can reduce the risk of colon and breast cancer. As well it helps lower LDL cholesterol which helps your heart health.

Women under 50 require 25 grams of fiber and those over 50 require 21 grams. This is equivalent to two cups of vegetables and a cup or two of fruit.

Men require more fiber than women because normal requirements are related to the total dietary intake. Men under 50 should consume 38 grams of fiber and over 50 30 grams. This is equivalent to at least three cups of fruit and three cups of vegetables.


Many menstruating women suffer from insufficient intake of iron. This can lead to fatigue, inability to concentrate ad difficulty breathing. The recommended quantity for women under 50 is 18mg of iron while this drops to only 8mg for women over 50.

Men need iron too, but too much can lead to increased risk of heart attacks. The recommended intake for all age males is 8mg per day.

Omega 3 fatty acids

Omega 3 fatty acids help lower triglycerides and increase HDL cholesterol. This helps with heart health. They are also helpful in preventing blood clots. There are different food sources of Omega 3, from fatty fish and also from nuts, seeds and cooking oils.

Women should consume two to four grams/day and can handle Omega 3 from all sources. Men need a similar quantity, however, should avoid Omega 3 from flaxseed oils because these have been linked to increased risk of prostate cancer.


Proteins enable healthy bodies to grow and repair cells. But most Americans consume too much protein. The typical recommendation is to consume .8 grams of protein per kilogram of body weight, up to an upper limit of about 60 grams of protein per day.

Therefore a 130 pound male or female requires 47 grams of protein daily (about six ounces of lean meat). A 165 pound body requires 60 grams of protein (about eight ounces of lean meat). Since most men weigh more than most women, on average men should consume more protein than women.

However, the gender based nutrition risks of over consumption of protein are different. Excess protein accelerates calcium loss in urine. Women at risk of osteoporosis should avoid too much protein to maintain healthy bones. With men, the primary risk of too much protein is getting kidney stones.

To better understand gender based nutrition as well as your personal dietary needs, talk to Gale.

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