Solving the diet dilemma

Are you eating right? Men and women have different dietary requirements, says Dr Vinay Bhardwaj

Men and women are poles apart, be it in terms of character or their genetic make-up. They are also different physically and therefore, their dietary requirements also vary.

As male and female bodies have different functions, their dietary needs also differ quantitatively, if not qualitatively. Men approach food more as a functional action that mitigates hunger while women equate it with their emotions.

In men, testosterone gives them a larger build and more muscles. On the other hand, in women, oestrogen is responsible for the development of breasts and hips. While women tend to gain fat around the hips, men gain fat in the abdominal area.

Here’s a low-down on some significant differences between the dietary requirements of men and women.

Calcium
Calcium lowers the risk of osteoporosis in women. It also helps in regulating blood pressure. Women under 50 years need about 1,000 mg of calcium and those above 50 require 1,200 mg. Although men also need calcium, too much of it can lead to an increased risk of prostate cancer. For men of all ages, the recommended amount is 800 mg.

Iron
Iron is an essential element in a woman’s diet. Women tend to lose a lot of blood during menstruation and adequate iron intake can help counter the risk of anaemia. Women under 50 need 18 mg of iron per day and those above 50, need about 8 mg.
Although men also need iron, the quantity may not be similar to that of women. Too much of iron in men can lead to increased risk of heart attacks. Men of all ages need about 8 mg of iron per day.

Protein
Protein is needed for that energy boost and also for growth and repair. However, excess of this can accelerate calcium loss in the urine. The average requirement is calculated based on 0.8 g of protein per kilogram of body weight for women. Men need more protein compared to women due to their build and muscle mass. However, men who are at a high risk of kidney stones should limit their protein intake.

Gender-based preferences
Men prefer heavy, starchy food and women eat more of fruits, salads, and fish-based diets. Women however, tend to gain weight faster than men, and find it difficult to lose weight easily. While for men weight is more of a physical phenomenon, for women it is psychological.

The ideal workout routine for both men and women would entail strength building exercises, which build muscle and reduce fat. This will help them utilise all the nutrient intake, regulate it as per individual requirements and burn off what is excess.
(The author is head of quantitative health GrowFit.)