Menopause It can often feel like a hormonal roller coaster with many women experiencing symptoms such as hair loss, anxiety, and brain fog. But following a certain eating plan can help nourish your body and optimize your well-being during this transition. Registered nutritional therapist and author of The Happy Menopause Jackie Lynch gave an example meal plan and revealed three foods to avoid: toast toppings like marmite, honey, some flavors of soup, and starchy white carbs.
Jackie said: “Just like puberty, which is a big transition period in terms of hormones, menopause also affects our bodies.
“This is not the time to go on a low-fat diet, because while weight gain during menopause can be a problem, the body uses fat to create hormones that are often depleted during menopause.”
To keep blood sugar levels stable, energy levels high, and hormones balanced, it is necessary to modify the components of breakfast, lunch, and dinner.
The “optimal diet plan for menopause” is all about balancing the major food groups: protein, fat, and carbohydrates.
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“The body uses carbohydrates as its main form of energy, [so] If we don’t exercise or move enough, any excess will be stored as fat.”
But carbohydrates should be consumed in manageable portions.
Whole-grain bread, brown rice, and pasta are good choices “because your body burns these types of carbohydrates slowly, which means your blood sugar is less likely to spike and you’re more likely to have healthy digestion.” added the expert.
Jackie suggested eating protein with every meal.
For breakfast, and for those who usually opt for toast, he recommends opting for whole grains and “avoiding the pot and honey”, since they do not provide much nutritional value. Instead, choose toppings like unsweetened nut butter, egg, or cottage cheese.
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Cereal fans should have “a couple of tablespoons of chopped nuts and seeds instead of store-bought muesli,” said Jack.
Her “favorite topping” to add to smoothies and muesli is flaxseed, as it’s high in protein and fiber and a great source of omega-3s.
“Flaxseed also contains phytoestrogens, which are plant compounds that mimic the action of estrogen in the body. You should try to add a couple of tablespoons, about 20 grams, in your morning cereal or smoothie, “said the expert. fit and well.
For lunch, Jackie said that if you choose a salad, “aim for a fist-sized portion of protein, like chicken breast, salmon fillet, or quinoa,” as this will “keep you full and your blood sugar stable blood until evening. .
For those who prefer soup for lunch, Jackie suggests choosing “chicken and vegetables or lentils,” since the tomato or carrot and cilantro won’t provide “enough protein.”
As for dinner, Jack suggests “dividing the plate into four”. A quarter of the evening meal should be protein (the expert prefers chicken, fish, or tofu), and a fist-sized portion is the goal.
Starchy carbohydrates should be the same size or smaller than the protein portion.
The next quarter should consist of green leafy vegetables, such as spinach, arugula, kale, broccoli, or watercress, and then the final part of the plate should contain additional micronutrients: tomatoes, cauliflower, mushrooms, etc.
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