Diet for Women in the Menopause Process – Weight and Nutrition

Diet for Women in the Menopause Process - Weight and Nutrition



With the onset of menopause, the woman's hormones are revolutionizing. In addition to anxiety, sweating, mood swings, and other troublesome disorders, this hormonal imbalance translates, in most women, into weight gain and an increased risk of osteoporosis. It is the right time to make small (but big) changes and propose to yourself a special diet for this time of your life.

Then, in addition to 50 rules that help you lose weight, we present you a menu prepared with the right foods for this phase, approved by nutritionist Nuno Nunes, a specialist with clinical practice in menopause counseling. A food plan appropriate to this phase which should seek to follow the rule for a week:

– Monday

Breakfast: 1 sandwich with 30 g of turkey ham + 2 dl of skim milk with cinnamon + 3 or 4 walnuts
Middle of the morning: 1 thin yogurt + coffee or tea without sugar
Lunch: Vegetable soup + grilled rabbit with salad of endives, arugula and oregano + a coffee or green tea without sugar
Snack: 1 pear + 1 thin yogurt
Dinner: Soy with sautéed vegetables

– Tuesday

Breakfast: 1 thin yogurt with cereal + 4 almonds. Coffee or tea
Lunch: Salad of lettuce, tomato, tuna, corn, apple and chopped parsley
Snack: 1 thin yogurt
Dinner: Grilled hake (with olive and lemon sauce) with 1 boiled potato and salted soy bean

– Wednesday

Breakfast: 1 slice of bread mix with curd + 4 hazelnuts or walnuts. Coffee or tea without sugar
Middle of the morning: 1 apple + 1 thin yogurt
Lunch: Chicken with plums in the oven with tomato salad, peas or lentils and oregano
Snack: 1 thin yogurt
Dinner: Assorted vegetables (eggplant, courgette, pumpkin, tomato and sweet potato, for example) and tofu sauteed with olive oil and garlic

– Thursday

Breakfast: Skim milk + 4 almonds or walnuts + coffee or green tea
Middle of the morning: 1 rock pear + 2 light biscuits
Lunch: Artichoke and tuna salad with lettuce and corn salad
Snack: 1 thin yogurt
Dinner: Arugula salad with cooked prawns and octopus

– Friday

Breakfast: 1 slice whole wheat bread with 1 slice of chicken ham + 1 cup of milk with barley + 4 almonds
Lunch: Squid stewed with brown rice + light dessert gelatine
Snack: Coffee or tea
Dinner: Vegetable and bean soup + 1 piece of fruit

Saturday

Breakfast: Juice of 2 oranges + 1 sandwich of fresh cheese + coffee or tea
Middle of the morning: Half a slice of whole wheat bread and 1 slice of chicken ham
Lunch: Cod cooked with grains and vegetables + 1 piece of fruit
Snack: Coffee or tea + 1 pear
Dinner: Chicken thigh with carrot rice + 1 yogurt

Sunday

Breakfast: Juice of 2 oranges + half a ham sandwich. Coffee or tea
Middle of the morning: 1 thin yogurt
Lunch: Octopus rice with lettuce salad + 1 fruit kebab or 1 gelatin
Snack: 1 pear or apple
Dinner: Spinach sauteed with garlic + 1 egg omelet (1 yolk and 2 egg whites)

Text: Sofia Santos Cardoso with Nuno Nunes (nutritionist with clinical practice in menopause counseling)



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