Diet for menopause: nutritional features

Menopause is a difficult period for many women, when significant changes occur in the body. One of the most common symptoms is weight change. During menopause, the hormonal balance is disrupted, which leads to changes in metabolism and fat deposition. To cope with this problem and maintain their figure, women need to follow a certain diet and exercise.

The first thing to do is to exclude from your diet foods that contribute to the accumulation of fat, such as alcohol, sweets, spices, coffee and salt. Instead, you should consume herbs, juices, green tea and plenty of fluids - up to 2 liters per day.

To avoid other common symptoms of menopause, such as osteoporosis, swelling, hot flashes, fatigue and irritation, you should eat a balanced diet. It should be rich in vitamins and minerals, and also contain sufficient amounts of proteins, fats and carbohydrates.

A sample diet menu for menopause may include the following:

Breakfast: 1 low-fat bio-yogurt, 2 tbsp. muesli with flaxseed or nuts, 1 fresh fruit or 1 serving of muesli with milk, 1 fresh fruit, nuts and seeds.

Snacks can be made with a handful of dried fruits or nuts.

First day

Lunch: 1 slice of bread or toast, 50 g fish pate, 1 serving of lettuce with low-fat dressing, 1 kiwi.
Dinner: Fry sliced ​​firm tofu in a little oil with thinly sliced ​​vegetables of your choice (carrots, asparagus, broccoli, cauliflower, greens) with sauce, broth and herbs.

Second day

Lunch: 3 rye bread or toast, seed pate, 1 orange.
Dinner: baked skinless chicken breast, 1 bell pepper, 1 zucchini, 3 tbsp. boiled green lentils, 1 clove of garlic, sage and rosemary leaves.

The third day

Lunch: 1 serving of boiled potatoes, lettuce, 1 boiled egg, bean or cereal sprouts, 1 tbsp dressing. peanut butter or 1 tbsp. French dressing.
Dinner: 1 baked potato, 3 tbsp. cheese sauce, 1 piece of Parmesan, 3 tbsp. low-fat cottage cheese, herbs, 1 clove of garlic, 1 serving of tomato and cucumber salad.

In addition, women during menopause are advised to engage in moderate exercise, such as walking, swimming, yoga or dancing. This will help support bone health, improve metabolism and reduce stress levels.

It is important to remember that every body is different, so before starting a diet and exercise, women should consult with a doctor and nutritionist to determine the optimal nutrition and exercise plan for their body.