Eat bEttEr, bEat symptoms
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
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