Diet Plan of Menopause – Menopause is the condition in the woman’s life when the menstrual periods stop permanently. This occurs between 45 to 59 age group women. Well, it can’t be changed but to make some conditions smooth, it is necessary to change your lifestyle in Menopause. During Menopause, the body passes through some certain changes so that a healthy Diet Plan of Menopause is beneficial. A Balanced Diet Plan for Menopause help to prevent some condition that occurs before and after Menopause. Special care for the body is a must in Menopause because it is connected with some uncomfortable symptoms that may increase the risk of a number of diseases. So, healthy eating is only the solution to make your body healthy.
Menopause is a natural phenomenon in Women’s life when the periods comes to end. Don’t worry about Menopause. It is the common change in every woman’s life that happens in the mid-age. No doubt changes are not in our hands but yes, to tackle that changes with ease are in our hands. Dt. Priyanka is the best dietitian for Menopause Diet Plan and makes a customized diet plan. She suggests eating healthy food in this condition and follow a particular diet chart for Menopause. This blog intends to give full information about what to eat in Menopause or what should avoid preventing certain changes. Stay tuned!
Table of Contents
Foods to eat in Menopause
Choose Healthy Fats
Our body needs healthy fats. Healthy fats such as omega-3 fatty acids decrease the frequency of hot flashes and improve the menopause symptoms. Flax seeds, chia seeds, salmon, hemp seeds, anchovies, fatty fish are the good sources of omega-3.
Pump up your iron
Eat iron-rich foods 3 times a day. Iron-Rich foods are read meat, fish, eggs, leafy green vegetables, nuts, poultry, enriched grain products, etc. As per the dietitian: older women need 8 milligrams iron a day.
Get enough fiber
Fiber is very effective for the body. Eat fiber-loaded foods such as bread, pasta, rice, cereals, fresh fruits, and vegetables, etc. Adult women should get 21 grams of fiber daily.
Our body demands 2-3 lt water a day. So, drink plenty of water to stay hydrated.
Eat fresh vegetables and fruits
Vegetables and fruits are full of vitamins and minerals. So, as per the dietitian, eat 1 and 1/2 cup of fruits and 2 cups of vegetables daily.
Maintain a healthy weight
If you are underweight or overweight then maintain it. A perfect weight is the sign of a healthy body. And, in the condition of Menopause weight matters most. Because sometimes weight may increase or decrease so maintain it to prevent the worst conditions.
Foods to avoid in Diet for Menopause
Cut the bad fat or the high-fat foods
The daily fat is 25% to 35% that our body needs or may less than of it. Saturated fat increases the cholesterol level and boost the heart risk. So, avoid it.
Too much sodium impacts badly to the body and creates the worst condition in Menopause. So, try to limit the salt in your daily meals. and also read the info before intake of package food.
Avoid high sugar
Excess of everything is harmful. So, control your sugar intake for the best results in Menopause.
Alcohol is also restricted in the Menopause. If you want then you can take once in a week or once in two weeks.
You might experience these below-mentioned symptoms for Menopause:
- Irregular periods
- Vaginal dryness
- Hot flashes
- Sleep problems
- Mood changes
- Thinning hair and dry skin
- Weight gain and slowed metabolism
- Night sweats
- Loss of breast fullness
Well, some women go through the uncomfortable symptoms like hot flashes and bad sleep so by eating all minerals, fibers, and proteins in your daily meals you can get rid of it. A whole-grain diet, vegetables, fruits help you to prevent the menopause symptoms and make the body healthy. So, always see the label of food that you are going to eat. Choose wisely and eat carefully. Stay Fit! Live Healthy!