Healthy Foods To Eat During Menopause

menopause

As we grow older our metabolism slows down and yet we still need to eat a healthy diet which will help address those health risks that come with aging. We need to make smart food choices and make every calorie count for good. If we eat too many calories we may gain weight which is bad for our overall health and appearance.

During menopause and beyond you want to eat a healthy balanced diet with meals at regular times. An erratic eating schedule and eating an unhealthy diet can make the symptoms of menopause worse. Many people find it better to eat more small meals rather than eating three large ones. Try moving your largest meal of the day from the dinner hour to lunch so you have longer to burn off the calories from your largest meal before you retire for the night.

Your body needs water to hydrate the cells, eliminate toxins from your body and moisturize the skin. You want to drink at least 8 glasses of water daily. Herbal tea, flavored water and foods such as iceberg lettuce all supply water to your body.

Try to eat five servings of vegetables and fruits each day. These foods are good sources of vitamins and minerals. Eat fruits and vegetables that are of various colors such as green beans, white cauliflower, red tomatoes, purple beets and blue berries, etc. When you eat your potato, either white or sweet potato, eat the skin for additional fiber.

Include whole grains in your diet to provide fiber. If you now regularly eat white bread, white rice and sugary cereals try substituting whole wheat bread, brown rice and whole grain sugar free cereal for a least one serving until you build up a preference for the whole grain versions of various foods.

Vegetables

You need to get enough calcium in your diet to maintain strong bones. Some calcium sources are dairy products like milk, cheeses, cottage cheese or yogurt and fortified orange juice. Use either the fat free or low fat versions of dairy products. You may want to add calcium supplements to your diet plan. You want to include 1,200 mg of calcium daily. Calcium supplements are absorbed better when vitamin D is present.

Protein foods are necessary to help the body recover from illness. Eat fish, lean meats and beans.

Some people suggest that eating soy and tofu may bring relief from hot flashes. Ir is still not clear whether it actually helps or not. However, soy will help lower bad cholesterol and may help protect the heart and arteries.

Goods fats are a necessary part of a healthy diet. You need to use the unsaturated fats found in oily fish, olive oil, canola oil, nuts, seeds and avocadoes.. Fats are high in calories so to want to limit the amount you use.

Avoid drinking sugary beverages and eating high sugar high fat foods. You need to avoid gaining weight and these foods and beverages provide excess calories while not providing necessary nutrients.

In addition to eating a healthy balanced diet during menopause and beyond it is very important to include exercise in your daily routine. Exercise improves your ability to handle stress, improves your cholesterol levels, improves your heart functions and circulation and helps maintain strong bones.