Menopause Diet Checklist
Jun 10, 2019
- It's important to allow your digestive system time to rest and digest. Ideally, there would be a minimum of 12 hours without food every day. This can be easily obtained if you finish dinner before 7 pm and do not have breakfast before 7 am. These hours can be moved around depending on your life, as long as there are a minimum of 12 hours free from food.
- Stop grazing. You should focus on eating meals and not constantly snacking. If you are hungry, consider having a drink.
- Are you getting adequate fluid? Filtered water and herbal teas count towards your minimum 2 litres daily. Coffee in moderation is allowed, but as a diuretic, it doesn’t count towards your water count.
- Add in menopause-specific teas like sage, fennel and green tea to your daily routine.
- Did you eat fruit today? Check your fruit intake, as it’s an important source of fibre.
- When planning your meal, start with the protein source. Good examples include fish, chicken, beef, lamb, and eggs.
- Do you want to add a salad or vegetables to your meal? Look at what’s seasonally available. Is your garden abundant with leafy salad greens or is time to pull out the winter vegetables?
- Is there a good fat in the meal or do you need to add one? Some meals naturally contain a good fat source such a seafood dish, while others require more thought. You may want to drizzle some olive oil over the meal or add avocado to your dish.
- Add in a daily serve of phytoestrogenic foods. LSA is a delicious and handy addition to most meals. LSA is ground linseed (flaxseed), sunflower seeds and almond. You can sprinkle this over your salad. My daughter uses this as a coating on her homemade chicken schnitzel instead of breadcrumbs.
- Leave space for soul food. This isn’t a 30-day meal plan; it's a lifestyle. Life contains special events that deserve celebrating and moments where indulgence is wanted. Allow yourself two servings of guilt-free soul food a week.
Recipes and meal plans are available in the Menopause Makeover Program
Also in this series:
Menopause Nutrition Basics - Part 1
Menopause Nutrition Basics - Part 2 - Macronutrients
Menopause Nutrition Basics - Part 3 - Drinks
Menopause and Digestion