Well-balanced low-fat diet helps for a healthy menopause

Well-balanced low-fat diet helps for a healthy menopause

JAKARTA (JP): Women who go through menopause can reduce the
risks of developing osteoporosis or heart disease by maintaining
a well-balanced, moderately low-fat diet.

Elaine Moquette, in her book Eat Well for a Healthy Menopause,
recommends that women consider these following 10 guidelines,
which are published in American Health.

(1) Every day, eat at least one food rich in phytoestrogens
compounds in plants that are similar to estrogen. Asian women
seem to have fewer menopausal symptoms than Western women. Some
researchers believe one reason for this may be Asian women's
diets, which are naturally high in phytoestrogens.

Scientists have identified hundreds of plants with estrogen-
like qualities, including carrots, corn, apples and oats.
Soybeans and soybean-based products such as tofu, soymilk and
miso soup are thought to be particularly potent estrogen
enhancers, meaning they increase estrogen production in the body.

(2) Eat at least one boron-rich food every day. Boron is a
mineral found in fruits and vegetables, including green beans,
that appears to increase the body's ability to retain estrogen.

(3) Limit intake of beverages containing caffeine and also
alcoholic beverages. Drink plenty of water. Drinking plenty of
water is important to remove waste from one's body.

(4) Eat food rich in vitamin B6 (oatmeal, bananas, potatoes),
vitamin B12 (lean meats, seafood and yogurt), vitamin D (salmon
and shrimp, fortified milk) and folic acid, such as (beans,
peanuts, sunflower seeds, green vegetables and orange juice).

(5) Eat a light breakfast, a light lunch and a light dinner.

(6) Eat at least two types of calcium-rich food every day,
preferably food also high in vitamin D. Experts recommend 1,500
mg of calcium for women in their post-menopausal period who are
not on hormone replacement therapy and 1,000 mg for women taking
estrogen.

(7) Eat several antioxidant-rich foods everyday. This could
simply involve drinking 10 ounces of orange juice and eating a
carrot every day.

(8) Your total calorie intake should consist of no more than
20 percent to 25 percent in the form of fat. Reduce your intake
of salad dressing, french fries, potato chips and other fried
potatoes, margarine, cheese, poultry and whole milk.

(9) Your total fiber intake should be 20 to 30 grams every
day, which can be obtained from a variety of foods. Some people
experience a bit of gastrointestinal discomfort when they start
eating more fiber. To minimize this, increase your fiber intake
gradually, eat fiber-rich foods as part of a well-balanced meal,
chew food thoroughly and drink plenty of liquids.

(10) Limit your sugar and sodium intake. Have your cake, but
be reasonable. Stick to one sweet treat a day. Sprinkle salt on
your food, but don't pour it on. (raw)