Menopause officially occurs when you go a full year without getting your period. It is a time when some things have to change, and that includes your nutritional habits. As hormone levels change, your body starts working differently. But with good nutrition, you can help prevent and ease the symptoms and signs of menopause. During menopause, you are at an increased risk of gaining weight due to various factors including age and hormonal fluctuations. A healthy menopause can be maintained with low-carbs diet and reducing the symptoms by including lots of vegetables, fruits, omega 3 fatty acids, and proteins. Avoiding certain foods like carbonated drinks, caffeine, alcohol, processed foods, salty, fried and junk foods may improve the symptoms of menopause.
Vegetables | |
---|---|
To Avoid | To Consume |
Overcooked vegetables | Brussels Sprouts |
Red and Green chili | Beans |
Coconut | Cauliflower |
Frozen vegetables | Garlic |
- | Onion |
- | Squash |
- | Peas |
- | Artichokes |
Cereals | |
White refined flour | Wheat flour |
White rice | Oatmeal |
Noodle | Whole grains cereals |
Pasta | Porridge |
Macaroni | Finger millet |
Maggie | Corn |
Pulses | |
Dried and frozen pulses | All Pulses |
- | Legumes |
- | Nutri nuggets |
- | Soybean and its products |
Fruits | |
All canned and packaged fruits | Banana |
- | Prunes |
- | Lemon |
- | Papaya |
- | Pineapple |
- | Avocado |
- | Apples |
- | Mango |
- | Amla |
- | Pomegranate |
Non-Veg | |
Fried or Processed meats | Egg white portion |
Prawns | Lean meat |
Lobster | Skinless chicken |
Crab | Fish like Sardines,Salmon,Tuna,Mackerel,Herring fish |
Dark meat poultry | - |
Turkey | - |
Spices | |
Red chilli | Fennel |
- | Cumin |
- | Basil |
- | Mint |
- | Cinnamon |
- | Black pepper |
- | Nutmeg |
Fats | |
Unsaturated fats | Cow ghee |
Cream | Mustard oil |
Palm oil | Olive oil |
Butter | Soybean oil |
- | Canola oil |
- | Rice bran oil |
Dairy Products | |
Whole milk and Cream | Low-fat milk |
Butter | Cheese |
Full-fat yogurt | Buttermilk |
Cream cheese | Yogurt |
Condensed milk | Tofu |
- | Soya milk |
Dry Fruits | |
Pistachio | Raisins |
Peanuts | Almond |
- | Brazil nuts |
- | Cashew nuts |
- | Walnuts |
- | Hazelnuts |
- | Macadamia nuts |
- | Sunflower seeds |
- | Hemp seeds |
Fenugreek water
Veg Dalia / Veg Upma / Veg Poha / Besan Chilla (Gram flour) / Stuffed Chapatti / Chapatti with veg or dal / Brown Bread Sandwich / Missi chapatti with 2 Eggs white portion
Fruit / Coconut water/ Sprouts / Salad
Plain chapatti / Ragi chapatti / Vegetable with Dal, Curd and Salad
Milk / Fruit shakes / Rice flakes snack / Sprouts / Home-made Soup / Herbal tea / Roasted Chana
Plain chapatti / Ragi chapatti / Vegetable with Dal