DIET CHART FOR MENOPAUSE

INTRODUCTION

Menopause symptoms vary in every woman. Some changes related to menopause can lead to various long term problems in women such as bone density loss, weight gain, dry skin, sleep disturbances and other hormonal changes. 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.

Menopause is a natural transition in a woman’s life as her menstrual cycles come to an end.”

DAILY DIET SCHEDULE

EARLY-MORNING

Fenugreek water

BREAKFAST

Broken wheat porridge (Veg Dalia) / Veg Semolina (Veg Upma) / Veg Vermicelli (Sewian) / Veg Poha (Rice flakes) / Besan Chilla (Gram flour) / Stuffed Chapatti / Chapatti with veg or dal / Brown Bread Sandwich / Missi chapatti+ 2 Eggs white portion

MID-MORNING

Fruit / Coconut water/ Sprouts / Salad

LUNCH

Plain chapatti / Ragi chapatti / Vegetable + Dal + Curd + Salad

EVENING

Milk / Fruit shakes / Rice flakes snack / Sprouts / Soup (Home-made) / Herbal tea / Roasted Chana

DINNER

Plain chapatti / Ragi chapatti / Vegetable + Dal

DIET INSTRUCTIONS

CEREALS

TO BE CONSUMED

Wheat flour, Oatmeal, Whole grains cereals, Porridge, Finger millet, Corn, Millet, Brown rice.

Chapatti Ratio - 1 kg Wheat flour + 250 gm Ragi flour

TO BE AVOIDED

White refined flour, White rice, Noodle, Pasta, Macaroni, and Maggie

PULSES

TO BE CONSUMED

All Pulses, Legumes, Nutri nuggets, Soybean and its products 

TO BE AVOIDED

Dried and frozen pulses

FRUITS

TO BE CONSUMED (STEAMED / BOILED)

All fruits include Banana, Prunes, Lemon, Papaya, Pineapple, Avocado, Cherries, Strawberries, Figs, Apples, Mango, Amla, Pomegranate, Oranges, Grapefruits, Lime, Kiwi, Apricot.

TO BE AVOIDED

All canned and packaged fruits

VEGETABLES

TO BE CONSUMED

Brussels Sprouts, Beans, Cauliflower, Broccoli, Turnips, Carrot, Cabbage, Pumpkin, Sweet potatoes, Garlic, Onion, Squash, Peas, Artichokes, Lettuce, Asparagus, Parsley, Red pepper, Green pepper, Green leafy vegetable, Collard greens, Kale, Okra, Dandelion greens, Drumsticks, Mustard greens, Spinach, Beat greens, Tomato products, Potatoes

TO BE AVOIDED

Overcooked vegetables, Red and Green chili, Coconut, Frozen vegetables.

FLESH FOODS

TO BE CONSUMED

Egg white portion, Lean meat, Skinless chicken, Fish likeSardines, Salmon, Tuna, Mackerel, Herring fish, Anchovies, and Shrimp

TO BE AVOIDED

Fried or Processed meats, Prawns, Lobster, Crab, Dark meat poultry, Turkey, Lean beef, Pork, Lamb, Ham, Turkey, Egg yolk, Sausages, Mutton, Salami, Bacon, Duck, Goose, Meat pies, Visible fat on meat, Red meat, Organ part, Liver, Kidney and Chest

DAIRY PRODUCTS

TO BE CONSUMED (OCCASIONALLY)

Low-fat milk, Cheese, Buttermilk, Yogurt, Tofu, Soya milk

TO BE AVOIDED

Whole milk and Cream, Butter, Full-fat yogurt, Cream cheese, Condensed milk

FATS

TO BE CONSUMED

Cow ghee, Mustard oil, Olive oil, Soybean oil, Canola oil, Rice bran oil, Almond oil, Coconut oil.

TO BE AVOIDED

Unsaturated fats, Cream, Palm oil, Butter

SPICES

TO BE CONSUMED

Fennel, Cumin, Basil, Mint, Cinnamon, Black pepper, Nutmeg, Carmon, Thyme, Coriander, Turmeric, Less salt, Green chilli, Rye

TO BE AVOIDED

Red chilli

NUTS AND DRYFRUITS

TO BE CONSUMED

Raisins, Almond, Brazil nuts, Cashew nuts, Walnuts, Hazelnuts, Macadamia nuts, Sunflower seeds,Pumpkin seed, Hemp seeds, Flax seeds, Chia seed, Sesame seed.

TO BE AVOIDED

Pistachio, Peanuts

OTHER FOODS

TO BE CONSUMED

Jaggery (Homemade only)

TO BE AVOIDED

All bakery products or processed, Sauces, Fruit jellies, Jams, Mayonnaise, Ice-cream, Cream soups, Butter scotch, Coconut bar, Chutneys, Pickles, Junk food, Refined sugar, Deep fried foods, Too salty and Spicy foods.

DRINKS

TO BE CONSUMED

Milk, Clear vegetable soup, Lime water, Soya milk, Almond milk, Buttermilk, Aloe-Vera juice, Barley water, Coconut water, Wheatgrass juice, Dandelion tea

TO BE AVOIDED

Carbonated beverages, Canned soup, Packaged soup and Canned fruit juices, Caffeinated drinks, Alcohol

DIET TIPS

• Walk for at least 30-45 min is recommended.
• Whole fruit should be preferred to fruit juices.
• Skipping of meals should be avoided, especially the breakfast
• 6 -Soaked Almond + 2 figs per day
• Water intake should be increased at least 8-10 glass regularly
• Herbal Tea

HOME REMEDIES

GINSENG TEA

Boil 1 tsp of ginseng in 2 cups of water till it’s reduced to 1 cup.

GINGER BASIL TEA

Boil five basil leaves, 1 tsp grated ginger in 2 cups of water till it’s reduced to 1 cup.

HERBAL TEA

Boil ½ tsp each of fennel, coriander, cumin in 3 cups of water till it’s reduced to 1 cup.

NOTE

Control your diet, eat healthy- regularly and stay away from synthetic additives in foods. The above given diet chart is prepared after considering the exact proportion of various nutrients like carbohydrates, minerals, fats, vitamins, and proteins properly.