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)