Menopause Diet Plan
An 1,800 calorie week for menopause: protein, calcium, fibre, and omega-3s, written for bone, weight, and symptom load. Edit it in Foodzilla.
What menopause changes
Periods stop. Most women are between 45 and 55. The diagnosis is 12 months without a period. Estrogen falls, which is why bone, heart, mood, and weight shift.
- Bone density falls, so fracture risk rises.
Longer-term effects of lower estrogen:
1. Bone. Higher osteoporosis risk.
2. Heart. Estrogen had been protective. Cardiovascular risk rises.
3. Metabolism. Slower, with more abdominal fat.
A mixed diet, movement, and sleep will not stop menopause. They do change how hard the years feel.
What this week puts on the plate
Fruit and vegetables for vitamins, minerals, antioxidants, and fibre. Some data links a high plant intake with fewer hot flushes. Aim for at least 3 vegetable servings.
Protein at each meal, at least 130g a day, from poultry, fish, beans, and legumes, to slow muscle and bone loss.
Dairy for calcium, phosphorus, magnesium, and vitamins D and K. Prefer lower-fat or unsweetened options if saturated fat is a concern.
At least 30g fibre from whole grains, beans, legumes, nuts, seeds, fruit, and vegetables. Helps weight, glucose, and heart risk.
Omega-3s from oily fish, nuts, seeds, and olive oil. Some women find hot flushes ease. Fat also helps absorb fat-soluble vitamins.
Next to the plate
1. Limit ultra-processed and sugary food. They make weight and symptoms harder.
2. 150 minutes of cardio a week and strength work 2 to 3 times a week.
3. 1.2 to 2.5 litres of water a day.
4. Sleep and a stress practice the client will actually do.
Sample day, about 1,800 calories
- Calories: 368 | Protein: 28g | Fibre: 8g. Oats, whey, berries.
- Calories: 157 | Protein: 7g | Fibre: 8g.
- Calories: 549 | Protein: 23g | Fibre: 10g. Omega-3s and antioxidants.
- Calories: 134 | Protein: 15g | Fibre: 6g.
- Calories: 531 | Protein: 50g | Fibre: 10g. Stir-fry, high protein and fibre.
- Calories: 159 | Protein: 15g | Fibre: 5g.
Changing the week
Raise or lower calories with activity. Swap allergens and dislikes.
How to use this template in your practice
Set calories. Raise calcium and protein. Swap foods.
Export a branded PDF and send it through the portal with the grocery list.
免責事項
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