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Men versus women nutritional needs (UK guidelines)

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Energy requirements tend to be higher for men as they tend to be heavier with greater muscle mass than women with lower levels of fat. Women tend to have a higher percentage of body fat which is important for reproduction and to make female hormones in the body. Muscle is metabolically active and therefore requiring energy, whereas fat is not metabolically active which is the reason for gender differences. Energy requirements will vary depending on someone’s body size, age, gender, occupational activity levels and also energy used in physical activity. If an individual is very active then their energy requirements will be much higher.

The following tables give generic nutritional guidelines taken from the department of health dietary reference guidelines for adult between the ages of 19-59 years of age based on the majority of the UK population having inactive lifestyles.
Value
Male
Female
​​Based on average weight
​74 kg
60 kg
​​Total energy per day
2,500 kcals
1​,940 kcals
​Fat
​Less than 95 g
Less than 70 g
​Saturated fat
Less than 30g
Less than 20g
​Protein
55 g
45 g
Carbohydrate
300 g
230 g
Salt
​Less than 6 g
​Less than 6 g
​The UK Food Standards Agency issues guidance on dietary recommendations on behalf of the Department of Health for the general public. The current government recommendations are outlined in the table

Dietary Recommendations
  • Total Fat Reduce to no more than 35% of food energy (currently at 35.3%)
  • Saturated Fat Reduce to no more than 11% of food energy (currently at 13.3%)
  • Total Carbohydrate Increase to more than 50% of food energy (currently at 48.1%)
  • Sugars (added) No more than 11% of food energy (currently at 12.7%)
  • Dietary Fibre (NSP) Increase the average intake of dietary fibre to 18g per day (currently 13.8g per day). Children’s intakes should be less
  • Fruit & Vegetables Increase to at least 5 portions (400g) of a variety of fruit and vegetables per day (currently 2.8 portions per day)
  • Alcohol Should not provide more than 5% of energy in the diet.
  • Women – should not regularly drink more than 2-3 units of alcohol/day
  • Men – should not regularly drink more than 4-5 units of alcohol/day
  • Salt Adults – no more than 6g salt a day (2.4g sodium)
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Tags: 5 portions, alcohol, Fruit and vegetables, metabolism, Nutrition
Copyright © 2019
  • Home
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • Benefits of cardio workouts
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Resistance Training
    • Swimming for Weight Loss and Fitness
    • Training for Race Running
    • Running for Weight Loss & Fitness
    • High Intensity Interval Training (HIIT)
    • Cycling for Weight Loss & Fitness
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Personal Trainers and Fitness Instructors
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • USA Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK food labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Dieting
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
  • Weightplan.com