Menopause Food Shopping List

PROTEIN

Protein is necessary for everyone as it is required for repairing tissues, making hormones and other body chemicals.  Protein requirement becomes even more important as you go through the menopause as it repairs and strengthens muscles, boosts the immune system and keeps bones healthy and strong.  The decline in oestrogen from menopause has been shown to be linked to decreased muscle mass and bone strength.  Furthermore, it supports blood sugar levels and satiety.  Protein is essential in the diet to ensure stable energy levels and also for hormonal balance (obviously very important for menopausal women).  So in order to ensure that energy is balanced throughout the day it is important to consume high quality protein with all your meals and snacks.  ¼ of your plate should include a protein source at each meal (fist-sized portion).

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Best sources of protein include:

• Eggs

• Legumes (chickpeas, lentils, kidney beans).

• Meat (organic lean beef steak, organic skinless chicken).

• Fish (fresh salmon, smoked salmon, tuna).

• Fruit (avocado, apricot, blackberries, kiwi, cherries, bananas).

• Dairy products (greek yogurt, cottage cheese, parmesan).

• Nut butter      

 

FATS

It is important to note that eating ‘good’ fats plays as essential role in many functions of the body, particularly during the menopause and it is best to avoid ‘bad’ fats.  Good fats include unsaturated fats ie. monosaturated fats (olive oil, avocado, almonds, peanut butter) and polyunsaturated fats (sunflower and soybean oils, walnuts, flax seeds, salmon, tuna, mackerel, tofu).  Bad fats include saturated fats (red meats, cheeses, dairy products), trans fats and hydrogenated fats (baked goods, fried foods, frozen pizza, margarine).  Studies have shown that good fats can support brain function (foggy brain, forgetfulness, concentration), good for joint health as it helps to keep joints lubricated, supports skin health, helps manage weight and is necessary for hormone production.  Omega 3 fats (walnuts, flax seeds, chia seeds, oily fish) in particular are very important to consume as part of your diet in terms of supporting menopausal symptoms.  Fats will help keep you feeling satiated (which will also help with weight loss and sugar cravings), supports hormonal balance, including symptoms such as night sweats and hot flashes and is also good for mental health.  Flax seeds may help alleviate hot flashes for some women going through menopause, a rich source of plant lignans which can modulate metabolism and use of oestrogen.

 

Best sources of fats include:

• Extra virgin olive oil, coconut oil.

• Fatty fish (salmon, sardines, mackerel).

• Eggs.

• Nuts (walnuts, macadamia nuts, hazelnuts).

• Seeds (chia, sunflower, sesame, flax seeds).

 

COMPLEX CARBOHYDRATES:

Complex carbohydrates are high in fibre which is essential for supporting the digestive system which can slow down during menopause, resulting in sluggish bowels or constipation.  Complex carbohydrates are also low GI (glycaemic index) foods which means that they are more slowly digested, absorbed and metabolised in the body ie. help to stabilise blood sugar levels which can go out of balance during menopause leading to sugar cravings, weight gain and hot flashes.

Best sources of complex carbohydrates include:

• Fruits (apples, strawberries, apricots, peaches, plums, pears, kiwis).

• Starchy vegetables (sweet potato) and non-starchy veg (carrots, green peas, lettuce, greens {spinach, kale}, green beans, tomatoes).

• Beans and legumes (lentils, black beans, kidney beans, black eyed peas, chickpeas).

• Whole grains (brown rice, oats, whole wheat, quinoa, barley). 

 

PHYTOESTROGEN:

During menopause women’s oestrogen levels decline, which can lead to symptoms like hot flashes, night sweats and insomnia.  Phytoestrogens, also known as dietary oestrogen, are naturally occurring plant compounds that can act in a similar way to that of oestrogen produced by the human body.  So, by adding plant-based foods to the diet it may help relieve some of the menopausal symptoms. 

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Best sources of phytoestrogen include:

• Seeds (linseeds or flax, pumpkin, sunflower, poppy, sesame).

• Wholegrains (rye, oats, barley).

• Bran (wheat, oat, and rye).

• Beans and lentils (chickpeas, kidney beans, lima beans, mung beans, pinto beans, split peas).

• Fruits (apples, berries).

• Soybeans and soy products (tempeh, soybeans, tofu).

• Vegetables (cruciferous vegetables such as broccoli, cabbage, brussels sprouts).