A balanced diet is good for everyone regardless of age and gender. But women also have special nutrient needs compared to men, during differnet stages of life, therefore need special attention about their diet.
Healthy regular diet includes types of whole grains, fat free dairy products, peas beans and nuts for protein requirements, fruits and green vegetables.
High iron needs are fulfilled by spinach, beans, fortified foods, red meat etc. It is advised to take vitamin c rich foods along them for better absorption of iron in body. Like lemon with spinach.
citrus fruits, leafy greens, beans and peas naturally contain folate. There are many folic acid fortified foods such as cereals, rice and breads.
Calcium needs ( to prevent osteoporosis) some calcium-rich foods include low-fat or fat-free milk, yogurt and cheese, and calcium-fortified foods including juices and cereals.