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.
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