Essential Nutrients for Women Reducing Calories

If you are a woman cutting calories in order to lose weight, it is important to keep these nutrients in your diet to prevent adverse health effects:

Carbohydrates: Low carb diets do not give your body enough energy from its preferred energy source. Instead of reducing all forms of carbohydrates, focus on reducing carbohydrates from sugars, like sugar sweetened beverages and candy, along with increasing carbohydrates from whole grains, fruits, and vegetables.

Protein: Including lean protein in your diet, like lean meats and beans, can help you to feel fuller longer.

Iron: Females of ages 14-50 need higher amounts of iron to reduce their risk of iron-deficiency anemia. Some good sources of iron are lean red meat, poultry, fish, beans, and leafy green vegetables.

Calcium: This nutrient is important for keeping the heart and muscles strong and can reduce the risk of high blood pressure and colon cancer. Low fat dairy products, calcium-set tofu, and green leafy vegetables are all good sources of calcium.

Folic acid: It is important to consume enough folic acid because it helps to keep red blood cells healthy and prevent neural tube birth defects. Good sources of folic acid include whole grains, green leafy vegetables, berries, and nuts. 

Source: https://www.eatright.org/health/weight-loss/tips-for-weight-loss/essential-nutrients-for-women-while-cutting-calories