1. Fruity and Delicious
A great way to begin healthy diet choices before and during menopause it to increase your fruit intake. Choose potassium rich fruits like bananas, melons and citrus fruits. Potassium is a mineral, an electrolyte and is essential to a healthy body. Potassium helps control fluid levels and balance sodium and water retention. Other good sources of potassium include dried apricots and figs.
2. You Gotta Eat Your Spinach Baby
Increase your vegetable servings to control menopause symptoms and boost your overall sense of well being during menopause. Dark leafy greens like spinach provide extra iron. Yams, peppers, tomatoes and other red and blue vegetable add heart healthy antioxidants. Antioxidants break down free radicals in the body and promote heart health. This is important during menopause since hormone levels drop, increasing the risk of heart disease in women.
3. Fiber is Your Friend
Get more fiber during menopause to fight hunger and stay regular. Weight gain is common in menopause, so having a full feeling longer helps you eat less. Fiber, especially soluble fiber, is essential to healthy digestion, so get plenty to stay regular. Whole grains breads, cereals and fiber dense foods like oatmeal, apples and beans keep your digestive system happy. If you have trouble with fiber rich foods, try adding a fiber supplement to get all you need.
4. Beware Junk Foods
Avoid high fat, high sugar junk foods whenever possible. This is difficult since most women crave carbs, fat and sweets when hormones shift. Try replacing the junk with lighter versions of treats. Skim milk pudding, oatmeal cookies and dark chocolate add calcium, fiber and antioxidants while satisfying cravings. Choose flavored rice cakes and pretzels instead of chips for crunch without the fat and calories. Use these things in moderation so you don't feel deprived.
5. Lots More Lessons
A healthy menopause diet is a healthy diet for any stage in life. Choose less white flour and more whole grains for breads and pastas. Broil meats, poultry and fish instead of frying to reduce overall fat intake. Add oily fish like Salmon for heart healthy helpings of omega 3s. Walnuts and other nuts and seeds also provide this vital nutrient and are great snack choices. Add soy products like soy milk and tofu to help with hot flashes and night sweats. Eliminate as much caffeine from your diet as possible. Use decaffeinated beverage alternatives whenever you can. Drink plenty of water and add regular exercise to your overall healthy menopause plan.
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