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No matter how old you are, nutrition has a direct impact on the condition of the skin, hair, nails and overall health. With a deficiency or excess of nutrients in the body, a vitamin-mineral imbalance occurs, which negatively affects your well-being. During menopause, during this important period for a woman, the diet should be enriched with beneficial nutrients to maintain the overall tone of the body. We will tell you what foods are suitable for women during menopause, what should be added to your diet, what to remove and what you should never refuse.
What foods are good for menopausal women
— Products containing all the essential and nonessential nutrients (proteins, fats, carbohydrates, vitamins, minerals, etc.) that form the basis of a balanced diet. For example, protein is a plastic material. Proteins of animal and vegetable origin are needed. Proteins of animal origin should prevail. These include: meat, fish, seafood, eggs, dairy products, legumes, etc.
Fats are a plastic material and a source of energy. Fats should also be of animal and vegetable origin. Fats of animal origin should prevail. Products: butter, vegetable oils, fish as a source of Omega 3 PUFAs, cottage cheese and sour cream with a high fat content, etc.
Carbohydrates are a source of energy. Complex carbohydrates (cereals, vegetables, etc.) are useful. Vitamins and minerals are all of the above food groups, so do not forget about the diversity of the diet, – comments obstetrician-gynecologist of the highest qualification category Natalya Belyaeva.
Daily diet for menopausal women
Proteins
First of all, this is meat, you should give preference to red meat, poultry, optimally – this is not chicken, but turkey, goose, duck, also fish, eggs, dairy products (cottage cheese, cheese). Plant proteins include beans, wild rice, lentils, chickpeas, and nuts.
Fats
These are fats of animal origin – butter, sour cream, eggs, liver, poultry meat. Of course, these are vegetable oils – olive, linseed, avocado, coconut. It will also be useful to add avocados, yolks, flax seeds to the diet.
Carbohydrates
The diet should contain only complex carbohydrates in the form of cereals, buckwheat, oatmeal, buckwheat noodles, pasta made from durum wheat and wholemeal, beans, berries. Fruits only with a low glycemic index and limited.
Fibre
In order for proteins to be absorbed, you need to add dietary fiber, fiber – eggplant, zucchini, cabbage to the diet. Be sure to have greens and spices, legumes, nuts, spices. Also, with menopause, useful bright vegetables, fruits with a low glycemic index and berries: carrots, bell peppers, currants, cherries, grapefruit. It is important to eat onions and garlic, which not only strengthen the immune system, but also normalize blood pressure, the “jumps” of which are often observed during menopause.
Dairy products help to make up for the deficiency of calcium, which is necessary for strong bones, healthy teeth, and the functioning of the cardiovascular system. To better absorb calcium, you need magnesium and phosphorus. These micronutrients are found in fish, legumes, cocoa and grain bread. Low-fat varieties of fish are useful (pike, perch, cod, pike perch).
What foods are bad for menopausal women
There is no definite list of foods that are better not to eat during menopause. Basically, these are products that did not benefit before. This can include too sweet, salty and fatty foods.
– There is such a thing as power triggers. These are substances that can adversely affect metabolic processes, including in menopausal women. These are transgenic fats, fructose, lactose, gluten. From the group of these substances – categorically no, we can say only transgenic fats (margarine, popcorn, improper heat treatment of dishes, etc.). The restriction of other substances should be decided personally and at the doctor’s appointment, the doctor comments.
It is better to exclude from the diet foods made from finely ground flour, for example, white bread, foods rich in easily digestible carbohydrates (sweets, cakes, cookies, sweet and carbonated drinks)
During menopause, it is better for women not to eat too salty foods. The prohibited list also includes fast food, bacon, smoked fish and meat, pickled and canned vegetables and fruits – they are not healthy for anyone.
Popular questions and answers
What is the right diet for menopausal women?
We are talking about a balanced diet that contains proteins, fats, carbohydrates, vitamins, minerals. Diet is a way of eating for unhealthy people. The diet is determined by the doctor depending on the presence of chronic diseases and metabolic disorders. If we are talking about a healthy woman in menopause, then the diet, as a way of eating, does not suit her.
What is better to limit during menopause?
I am a kind doctor and rarely demand to refuse any product completely. It is important not to give up forever, but to redistribute the balance between useful products and not very useful ones. You can have dessert after a wonderful balanced dinner.
What foods are good for menopausal women?
• Fats are a plastic material and a source of energy. Fats should also be of animal and vegetable origin. Fats of animal origin should prevail. Products: butter, vegetable oils, fish as a source of Omega 3 PUFAs, cottage cheese and sour cream with a high fat content.
• Carbohydrates are a source of energy. Useful complex carbohydrates (cereals, vegetables).
• Vitamins and minerals are all of the above food groups, so do not forget about the diversity of the diet.
Be sure to follow the drinking regime! Let me remind you of the products that I recommend to always have in your kitchen and add to your diet: garlic, ginger, lime, cream, cottage cheese, capers, sun-dried tomatoes, pomegranate, sauerkraut, greens.