Menopause Diet: What to Eat

After the age of 45, a woman’s biological clock announces menopause, a period accompanied by many problems and extra pounds. The most important change during menopause is the decrease estrogen, the hormone responsible for bone and skin health as well as for weight maintenance.

After menopause, the dangers that lurk you are osteoporosis, water retention in tissues and thus weight gain. Therefore, it is better to adopt a diet rich in calcium, vitamins, minerals and Omega 3, which should exclude fats and salt. Do this and you will get rid of two pounds in seven days!

Eat seeds

It is advisable to eat small amounts of pumpkin, nut, peanut, pistachios (unsalted) seeds and flaxseed every week. They are all rich in omega-3 acids such as phytoestrogens and fibers.

No day without ocean fish

Fish, especially saltwater fish, contains all the essential fatty acids, minerals (phosphorus, potassium and sodium) you need during menopause period. If you prefer boiled, grilled or baked fish with a lot of lemon, this will also help you to maintain a slim silhouette and a good tonus.

Do not overfeed yourself!

Frequent small meals seem to be the key to great success of menopausal women who are trying to lose weight and keep a balanced body. Three meals and two snacks every 3 hours should be enough, especially since your body needs less calories as you’re aging. Be careful how you combine foods, because some of fat mixtures may encourage weight gain. And do not taste the food when cooking constantly!

Menopause diet – meals for every day of the week

1. Monday

Breakfast: coffee with soy milk, two slices of bread with 2 slices of turkey bacon.
Snack: an apple.
Lunch: 150-200 g of grilled chicken with sauteed cauliflower and 2 slices of toast.
Snack: 150 g of yogurt.
Dinner: 150-200 g of baked salmon with sauteed green beans.

2. Tuesday

Breakfast: coffee with soy milk, 200 g of yogurt and 30 g of whole grains.
Snack: a banana.
Lunch: 150 g of lettuce salad with tomato and radish, 200 g of grilled or boiled hake and baked potatoes.
Snack: one slice of whole meal bread with cheese and turkey bacon.
Dinner: 200 g of rice dish with spinach.

3. Wednesday

Breakfast: coffee with soy milk, 2 slices of wholemeal bread with low-fat cheese and turkey bacon.
Snack: 2 kiwi fruit.
Lunch: 150 g of grilled chicken breast with 150 g of sauteed spinach and 2slices of toast.
Snack: 120 g of yogurt, 2 whole cookies.
Dinner: 250 g of cabbage salad with carrots and 50 g of chicken ham, plus 2 slices of bread.

4. Thursday

Breakfast: coffee with skim milk, 150 g of fruit salad.
Snack: one slice of bread with turkey bacon and low-fat cheese.
Lunch: 150g of grilled turkey breast, 200 g of salad with spinach, tomato and 2 slices of wholemeal bread.
Snack: 3 graham crackers, 200 ml of grapefruit juice.
Dinner: 150-200 g of baked salmon with sauteed green beans.

5. Friday

Breakfast: coffee with milk soy, 150 ml of yogurt and 30 g of whole grains.
Snack: Green tea and an apple.
Lunch: 200g of grilled mushrooms, 2 slices of wholemeal toast.
Snack: yogurt.
Dinner: 200 g of grilled cod with garlic sauce and 100 g of rice with vegetables.

6. Saturday

Breakfast: soy latte or tea, a slice of bread with turkey bacon and low-fat cheese.
Snack: a banana.
Lunch: 200 g of stuffed chicken eggplant and 2 slices of wholemeal bread.
Snack: 150 g of fresh pineapple.
Dinner: 200 g of spinach and samp.

7. Sunday

Breakfast: coffee with soy milk, 120 g of yogurt and 30 g of oatmeal.
Snack: 3 graham crackers.
Lunch: 150g of grilled sardines with 200 g of grilled zucchini and garlic.
Snack: 200g of fresh pineapple.
Dinner: 200 g of tomato salad with low-fat cheese and basil, plus 2 slices of toast.