Pre-menopause, also known as perimenopause, is the period before you go into menopause, which occurs when you have gone more than 12 months without a period. Women usually hit pre-menopause sometime in their mid-40s, but it can begin while you are in your 30s. Both estrogen and progesterone levels decrease during pre-menopause, which increases your risk of cardiovascular disease, osteoporosis, certain forms of cancer and abdominal weight gain. A diet for pre-menopausal women aims to reduce these risks and keep you in good health.
Grains
Grains are an important component of your diet for pre-menopause. To maximize your vitamin and mineral intake, choose mostly whole grains. In addition to being a better source of vitamins and minerals, whole-grains are also high in fiber. Fiber improves satiety, which can aid in weight control. In addition, the phytoestrogen lignan in whole grains can reduce the severity of your hot flashes, lower your risk of breast cancer and help maintain bone density. Examples of whole grains include whole-wheat bread, whole-grain cereal, brown rice, quinoa, barley, millet and popcorn.
Fruits and Vegetables
Fruits and vegetables are low in calories and provide essential nutrients, such as vitamins C and A, that can protect you from heart disease and certain types of cancer. Fruits and vegetables are also high in fiber and can help with weight management. Women going through pre-menopause should include 2 1/2 cups of vegetables and 1 1/2 cups of fruits in their diets each day.
Dairy Foods
Your risk of osteoporosis increases once you hit pre-menopause. Getting adequate calcium in your diet may help keep your bones healthy and strong and protect you from this debilitating disease. Dairy products are high in calcium, vitamin D and protein. Choose low-fat and nonfat dairy products to minimize your intake of fat and calories. Your diet should include 3 cups of milk or other dairy products daily to ensure that you meet your needs. Healthy choices include nonfat milk, nonfat yogurt and low-fat cheese.
Proteins
Protein foods include meats, fish, eggs, nuts, seeds and legumes. In addition to providing protein, many of these foods also provide iron, zinc, magnesium and B vitamins. For heart health, include lean sources of meat such as white meat poultry, lean pork chops and beef tenderloin. Fish is also a heart-healthy choice, especially omega-3-rich fish such as salmon and tuna. Including more nuts and seeds in your diet can also reduce your risk of heart disease, according to the U.S. Department of Agriculture. However, nuts and seeds are a concentrated source of calories, and intake should be limited to 1 to 1 1/2 oz. per day.
