A woman enters menopause 12 months after she has her last menstrual period. Menopause usually occurs around the age of 51, according to the Mayo Clinic. Menopause, and perimenopause, which begins several years before menopause, may be accompanied by symptoms of depression, upset stomach, hot flashes and mood swings. These symptoms can be minimized by changing the diet to incorporate more nutritious foods.
Breakfast
Avoid skipping breakfast. In fact, eat a larger breakfast than lunch or dinner, especially if you are experiencing stomach upset. Digesting the majority of your foods during the day, rather than in the late evening, will prevent stomach problems that may affect your sleep habits. According to Dr. Susan Lark, author of "The Menopause Self-Help Book," a breakfast full of whole-grain foods, fruits and vegetables is the best way to prevent mood swings and anxiety. Whole-grain foods include whole-grain breads, cereals and oatmeal. Avoid eating refined carbohydrates, like white bread, doughnuts and cereals made with white flour. These starches will turn into sugar quickly in the bloodstream, creating a blood sugar spike and and quick drop, which can make mood swings worse. Round out your breakfast with eating fruit, especially when it's in season, which, according to Lark, "helps to regulate bowel function."
Lunch
Eat a lunch full of whole grains, fruit and vegetables, with lean protein. Dr. Lark suggests eating leafy green vegetables like spinach, kale and other salad greens during lunch to refuel on calcium, iron and magnesium. Eating nutrient-rich foods like organic soups and sandwiches containing lean meats like white-meat turkey or chicken are a light way to curb hunger and add vitamins and nutrients to the diet. When eating a salad, add protein-filled foods like chickpeas, black beans and avocado. If you prefer to cook vegetables rather than eat a salad, lightly grill vegetables with a small amount of non-stick cooking spray or a dab of olive oil. Place the vegetables between two slices of whole-grain bread for a nutritious, complete meal.
Dinner
Dinnertime, often considered the largest meal of the day, should be cut down to prevent stomach trouble associated with menopause. Rather than eating a heavy dinner, enjoy a light dinner of soup and salad or some steamed vegetables with a piece of grilled, white-meat chicken with no skin. Substitute white, starchy foods with healthier versions that are just as tasty. For instance, replace white bread with whole-grain bread, and white rice with brown rice. Instead of a baked white potato, prepare a sweet potato in its place. Sweet potatoes are far higher in vitamins than white potatoes, which quickly turn to sugar after being digested.
Foods to Avoid
Avoid foods that are high in fat, like whole-milk cheeses and red meat. These foods contain large amounts of saturated fat and create stress on the body because they are difficult to digest. Substitute yogurt or soy cheese and lean turkey or pork for these ingredients. Avoid caffeine throughout the day, including coffee, tea, chocolate and energy drinks. Caffeine can cause energy to spike and then crash, making mood swings worse. Avoid adding excess sugar and salt to foods, and do not eat processed foods that contain preservatives or MSG.
