Eat bEt­tEr, bEat symp­toms

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You don’t need a spe­cial diet but you do need to eat a va­ri­ety of foods for all the vi­ta­mins and min­er­als needed to keep you healthy and avoid ex­ces­sive weight gain.

Three reg­u­lar meals a day en­sure you main­tain energy and avoid get­ting over-hun­gry which can lead to un­wise snack­ing.

Your daily diet

✦ Up to one-third of your food as starchy whole grains and veg­eta­bles. ✦ At least five por­tions of fruit and veg­eta­bles a day – more if you like, par­tic­u­larly veg­eta­bles. ✦ Lower fat yo­ghurt, milk and cheese for cal­cium to pro­tect against thin­ning bones (os­teo­poro­sis) – aim for 2-3 por­tions a day. ✦ A fist-sized por­tion of pro­tein at ev­ery meal to sat­isfy hunger and tackle loss of mus­cle tone. Choose from lean meat and poul­try, fish, eggs, pulses (beans, nuts and seeds) and tofu. Ideally eat fish twice a week in­stead of meat, with one serv­ing be­ing oily fish for

omega-3 fats.

Oc­ca­sional treats only

✦ Cakes, bis­cuits, con­fec­tionery, sug­ar­sweet­ened fizzy drinks, ice-cream, pre­serves, pro­cessed sauces. ✦ Foods high in sat­u­rated fat such as cheese, pas­tries, pies, pro­cessed meat (eg sausages and paté). Re­place with foods high in un­sat­u­rated fats, like nuts, seeds, av­o­ca­dos, olive and rape­seed oils – but only mod­er­ate amounts as they are high in calo­ries. ✦ Al­co­hol and caf­feinated drinks – they worsen or trig­ger hot flushes. The process of detox­i­fy­ing al­co­hol robs the body of vi­ta­mins and min­er­als it needs to com­bat symp­toms. ✦ So-called menopause­bust­ing foods (such as lentils and chick­peas which con­tain plant es­tro­gens) and oily fish, nuts and seeds that are rich in omega-3 fats es­sen­tial are healthy ben­e­fi­cial foods, but they are not go­ing to have a phar­ma­ceu­ti­cal ef­fect. ✦ In gen­eral avoid added sugar in food and drink, and re­fined white car­bo­hy­drates.

Have a fresh, var­ied diet

Choose healthy fats

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