A healthy and well balanced perimenopause diet containing a wide variety of foods is what a woman who is perimenopausal or in menopause should take. This is extremely important so that she doesn’t gain excess weight which will be difficult to lose once she is in menopause. Reduce high-fat foods. Limit Saturated fat to less than 10% of the total daily calories or your blood cholesterol will increases the risk of heart disease. Cheese, Full cream milk and fatty meats should be omitted from your diet.
Perimenopause Diet
Use sugar and salt in moderation. Excess sodium is linked to high blood pressure. Processed meats should be avoided as they have been linked to cancer. Eat more fiber. Include cereals, whole-grain breads, pasta, rice, vegetables and fresh fruits. Add 2 to 4 servings of fruits and 3 to 5 servings of vegetables in your daily diet. Take Vitamin D enriched foods. Vitamin D is present in , salmon, cod liver oil, cereals and fortified milk.
Perimenopause Diet
Don’t overuse Vitamin D in your perimenopause diet as it can be toxic. Increase iron intake. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts and enriched grain products Eat at least 3 servings of iron-rich foods a day . Increase your intake of calcium. Calcium is found in dairy products such as sardines, broccoli clams, and legumes.
Eating and drinking 2 to 4 servings of dairy products and calcium-rich foods in your daily diet. This way you will reduce the loss of calcium from the bones which can cause osteoporosis. Some sources recommend 1500mg/day for women who are in perimenopause and menopause. Do not overdose as it affects the kidneys. Maximum should be 2000mg/day. Limit your alcohol intake. If possible don’t take alcohol at all as it increases symptoms. It can make hot flushes worse.
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