Smita Dey

স্পষ্ট ভাষী মানুষ

Follow me

As a woman, we can keep us strong, energetic, healthy at each phase of our life following the suggestions of female food ideas. 

The intake of foods is important for all-male and females. Three main meals and dinner as well are really important for a healthy life. So, dinner ideas for men are important for men as female dinner ideas are important for females.

As female friends have to face various physical and mental changes at the phases of life, you can have a clear conception of what foods to keep at your diet at these phases.

These ideas may help my female friend to be aware of what nutrients they need to have at dinner time. You can have the proper nutrition from your daily diet following the ideas. 

A woman has to keep balance among the requirement of family and children’s school or personal work. 

Sometimes it becomes a bit difficult for a woman to maintain a healthy diet in her busy days. Women should enjoy healthy foods from the entire food group.

Healthy food does not only support your mood and boost your energy it also supports you through various stages in your life. Healthy and nutritious diets help you to feel and look the best and get the most out of life.[1]

The nutrient needs of boys and girls are the same during their childhood. Your nutrient requirements as a woman start to change while you are in your adolescence.

The nutritional requirements need to be changed at every stage of your life. You need to fulfill the demands of your body considering your age.

The Importance of Female food Ideas

We mostly can’t have a healthy breakfast and lunch as we are in rush for our outside work. Dinner time allows us to think about our health and taste.

We can fulfill our essential nutrients need at dinner time. You can manage your healthy diet at dinner time being acquainted with female dinner ideas. 

If we know what foods are good for our health, we can keep these in our dinner menu. As we usually prepare our dinner at home, it is easy for us to prepare our meals with our required foods.

Nutrients for You

To keep us fit and strong at every phase of life we need to ensure our nutrients requirement. The proper intake of nutritional requirement ensures our healthy life.

All nutrients are not essential for every stage of life. The types are changed at various stages. So, let’s see what nutrients you need at your dinner time at various phases to have a healthy life.

Essential Nutrients in Your 20s

In your 20s you become very busy. You start your job, make friends, and get married. You are losing your energy for your commitments.

Being conscious about your health and diet you can fulfill the loss. A healthy diet is a must for you, especially at your dinner time.

1. Protein 

Protein is essential for you in your 20s. Protein keeps you full. It provides you with building blocks as you can make and keep calorie-burning muscle. 60 to 70 grams of protein per day is sufficient for you.

White-meat poultry, lean steak, fish, eggs, beans, tofu, are the source of protein. To have a delicious dinner you can cook the “Baked Swordfish Steak” recipe of  my 7 Fun Easy Dinner Ideas.

2. Potassium

Potassium is another nutrient that you must get in your 20s. It helps your muscles and heart functioning. You can get the required amount of potassium from veggies and fruits.

3. Omega-3 Fats

Omega-3 fats boost the serotonin level. EPA and DHA build healthy brain and nerve cells. ‘Some studies show that Omega-3s especially, DHA, can help prevent preterm births.’ Omega-3 fats also reduce the risk of heart disease, the killer of women.[2]

The main source of Omega-3 fats is Salmon and Tuna. Walnuts, ground flaxseed, and Canola oil are also the source of Omega-3 Fats.

You can try the recipe “Potato Crusted Salmon” of 9 Easy Dinner Recipes for Two for ensuring your Omega-3 fats needs at dinner time.

4. Iron 

Iron is one of the important nutrients for women before menopause. It is essential for blood cells. Women need more iron than men. 

Women lose 1 mg of iron every day during their menstruation. An adult woman requires 17-19 mg iron daily. Iron deficiency can cause anemia. Red meat, chicken, turkey, pork, fish, kale, spinach, beans, lentils are the source of iron.[3]

You can check Good and Easy Dinner Ideas with 6 Best Pork Recipes for Four to have your luscious dinner with the iron-based ingredient.

5. Folate (and Folic Acid) 

Folate or folic acid is essential for you as it decreases the risk of birth defects. Folic acid also works for your brain functioning and maintains positive mental health.

Women who are not pregnant need 400 mcg every day. Women who are pregnant need 500 mcg every day. And women need 600 mcg per day who are on breastfeeding.[4] 

You can find your required folate from chickpeas, spinach, broccoli, and avocados.

You need to pay more attention to these nutrients at this stage. Ensure the availability of these at your dinner time while you cannot concentrate on other meals. You also can get ease following the ideas about what to eat during your period.  

Essential Nutrients in Your 30s

Now, have a look at what nutrients you need in your 30s. Your nutritional requirements are changed now. 

1. Folate

The necessity of folate for a woman is already discussed above. You need an adequate amount of folate in your 30s also. The sources of folate are already shared on the above.

2. Phytonutrients

Phytonutrients contain antioxidants. It slows the aging process. It reduces the risk of heart disease and prevents the development of cancer. It helps women to get relief from menopausal symptoms.[5] 

Dark chocolate is the source of phytonutrient. You can keep it as dessert after completing your meal.  

3. Iron

Iron is an essential nutrient for you as your menstruation is continuing. You need to fill the loss of iron that may cause your iron deficiency. 

Iron also helps to maintain your skin, hair, and nails. Look through on the above to get the sources of iron.

A dinner plate consisting of these nutrients can relax you from various health issues at this stage. 

Essential Nutrients in Your 40s

In your 40s you need different nutrients from the previous phases. The key nutrients you need now are listed below.

1. Fiber

Fiber is an important nutrient while you are in the 30s. This group makes you full for longer. It also helps you to decrease cholesterol and the risk of colon cancer. Vegetables and fruits are the main sources of fiber.

2. Calcium

To keep your teeth and bone strong you can’t deny calcium. It regulates the heart rhythm. Deficiency of calcium may cause irritability, anxiety, and depression. 

‘If you don’t get enough calcium in your diet, your body will take calcium from your bones to ensure normal cell function, which can lead to weakened bones or osteoporosis.’[6]

Milk, yogurt, cheese are the source of calcium. To ensure calcium in your daily diet you can get anyone of these at your dinner. 

3. Vitamin D

Vitamin D helps you to absorb calcium. It keeps the immune system strong. Vitamin D reduces the risk of breast and colon cancers. You can ensure the need for vitamin D from salmon, eggs, cod, and eggs.

Try to keep these nutrients on your daily diet. These can help you to feel “life begins at 40”.

Key Nutrients while Menopause Starts

“The average age of U.S women at the time of menopause is 51 years. The most common age range at which women experience menopause is 48-55 years.”[7]  You can get relief from the effects of menopause having a healthy diet.

1. Calcium

You need to take calcium along with magnesium and vitamin D to prevent osteoporosis.

2. Good Fats 

Omega -3fats are as important as these are in your 30s. Omega-3 and 6 fatty acids boost hormone production and give your skin a healthy glow.

3. Flaxseed 

Lignans of flaxseed help to stabilize hormone level and manage hot flashes. You can sprinkle flaxseed on your soup, salad, or main dishes.

4. Soy

Soy products are the source of phytoestrogens. Soy products help to manage the symptom of menopause. You can get soy products from soy milk, tofu, and soy nuts.[8]

A healthy body ensures a healthy mind. As long as you are feeling good physically, you can have mental soothing. So, have your meals and dinner as well with the foods consisting of these nutrients.  

Key Nutrients in your 50s

Nutritional needs change again after menopause. The requirement of iron decreases after your menopause. As your body decreases to absorb and metabolize other nutrients you need other additional nutrients. Let’s see.

1. Calcium+ Vitamin D

Calcium becomes more important as these were at an early age. Calcium and vitamin D slow down your bone loss. Women at the ages of 51 to 70 need 1200 mg of calcium per day and 600 IU of vitamin D a day up to 70 years.[9]

2. B12

B12 maintains a healthy nervous system. Body’s ability to absorb this vitamin declines as women age. B12 is naturally found in milk, fish, meat, poultry, eggs, and milk products that you can easily afford at your dinner time.[10]

You need to consume these nutrients to be fit, healthy, strong, and energetic at this stage. These can help you to feel the world is still yours!

You know all nutrients are important for all. The requirement of the various types of nutrients at various stages does not mean you need only these suggested nutrients. 

You need the suggested nutrients more at different stages. You also need to consume other nutrients with these. The quantity may not be the same as the required ones. 


You have the opportunity to enjoy the phases of life following female food ideas. You should start having the required foods and nutrients at your dinner time; to keep healthy and fit at any stage of your life. 

You can find many foods containing key nutrients for various phases of your life. As the foods are available you can have your dinner with delicious and healthy recipes.