Diet example in menopause

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Joe Dispenza
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Premise

The following indications are for informational purposes EXCLUSIVELY and are not intended to replace the opinion of professionals such as a doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of PERSONALIZED food therapies.


Menopause

Menopause refers to the definitive loss of fertility in an adult woman. It is a physiological phenomenon that arises in middle age, particularly between the ages of 45-55.


The entry into menopause is accompanied by some very specific symptoms, which can delineate the so-called climacteric syndrome; for example: reduction and disappearance of the menstrual cycle, hot flashes and night sweats, irritability, sleep disturbances, distribution of fat in android conformation and visceral deposit etc.


This variation is caused by the reduction in the synthesis of estrogen (typically female hormones) which, in addition to fertility, compromises the entire female metabolism.

The menopausal woman is more susceptible to various pathologies, including above all:

  • Osteoporosis.
  • Hypercholesterolemia, especially LDL.
  • Hypertension.
  • Hyperglycemia and hypertriglyceridemia.
  • Cardiovascular events.
  • Breast cancer.

In light of this greater vulnerability, it is necessary to correct the diet and eventually adopt hormone replacement therapy.


Characteristics of the Diet

In short, the menopause diet must have the following characteristics:

  • Prevent osteoporosis: ensuring a sufficient supply of vitamin D and calcium, reducing excess sodium, alcohol and anti-nutritional factors (oxalates, phytates, tannins, etc.).
    NB: Some argue that excess protein and phosphorus can promote urinary excretion of calcium; the results are contradictory but it is advisable to avoid it anyway.
  • Avoid overweight: promoting weight loss or maintaining physiological weight.
  • Avoid metabolic pathologies (preventing cardiovascular events): reducing saturated fats and cholesterol, increasing unsaturated ones (especially omega 3 polyunsaturated ones) and all beneficial nutrients (antioxidants, fiber, potassium, etc.).
  • Try to reduce symptoms by increasing the intake of phytosterols (phytoestrogens) in the diet.

Example

Postmenopausal female (last period lost more than a year earlier). He has no significant symptoms and is not taking drug hormone therapy. Practice sedentary work and exercise in the gym 3 times a week.



Gender F
Age 51 years
Stature 168.0cm
Wrist circumference 15,0cm
Constitution Normal
Height / wrist 11,2
Morphological type Longilineo
Weight 76g
Body mass index 26,9
Evaluation Overweight
Physiological body mass index desirable 20,9
Desirable physiological weight kg 59,0
Basal metabolism kcal 1342,2kcal
Physical activity level coefficient 1.56 (light, yes aus)
Energy expenditure kcal 2093,8kcal

Diet Low Calorie -10% 1 1885kcal
Lipids 25% 2 52,3g 471,1kcal
proteins (≥0,75)  ≤1,5g/kg 88,5g 354kcal
carbohydrates 56% 282,6g 1059,9kcal
Breakfast 15% 290kcal
Snack 10% 188kcal
Lunch 35% 660kcal
Snack 10% 188kcal
Price 30% 565kcal

1 The menopause diet should not be too deficient and should provide all the necessary nutrients in the right quantities. For this reason, despite being overweight, it was decided to assign a diet that promotes weight loss more slowly than normal (-0% of calories instead of -30%).
2 Fat intake for a weight loss diet should preferably be 25% of total calories. However, the "good" lipids have a therapeutic and preventive effect against many metabolic pathologies (hyperlipemia, hypertension, etc.). For this reason it was decided to reach 30% of the total energy by preferring the best quality food sources.



DAY 1

Breakfast
  Skimmed cow's milk 300g 1 cup
  Muesli with dehydrated fruit and hazelnuts 45g 9 tablespoons
Snack
  Apple 200g 1 apple
  Unsalted brown rice cakes 24g 3 biscuits
Lunch
Pasta with tomato sauce
  Semolina pasta 90g  
  Salt-free tomato sauce 100g  
  Grit 5g 1 tsp
Natural Mackerel and Lettuce
  Natural mackerel fillets, drained 50g 3-4 fillets
  Lettuce 50g  
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 15g 3 tsp
Snack
  Kiwi 200g 2 kiwi
  Skimmed milk yogurt 125g 1 jar
Price
Edamame
  Boiled and unsalted immature soybeans 100g without pods
Lean Milk Flakes and Pan-Fried Zucchini
  Low-fat cottage cheese 1% 100g 1 jar
  Zucchini 200g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 10g 2 tsp

Nutritional translation of DAY 1
Nutritional component Quantity
Acqua 1291,4g
Protein 87,0g
Total lipids 50,9g
  Saturated fatty acids 10,42g
Monounsaturated fatty acids 25,63g
Polyunsaturated fatty acids 10,34g
Cholesterol 35,3mg
Carbohydrates available 292,5g
  Starch 198,7g
Soluble sugars 93,8g
Total fiber 30,6g
Alcol 0,0g
Energy law 1880,2kcal
Sodium 2096,2mg
Potassium 3907,8mg
Iron 16,6mg
Soccer 1177,5mg *
Phosphorus and Potassium 1593,0mg
Zinc 11,7mg
Thiamine 1,70mg
Riboflavin 2,61mg
Niacin 23,12mg
Pyridossine 2,63mg
Vitamina A retinolo eq. 335,2μg
Vitamin C: 266,8mg
Vitamin E 22,16mg
Vitamin D 300,0IU


From the nutritional translation of DAY 1 it is possible to observe some very important chemical values:

  • Highlighted in green: these are the desirable values ​​of the most useful nutrients in menopause. They are: unsaturated fatty acids, fiber, potassium, calcium, zinc, vitamin C and vitamin E. They have a protective effect against metabolic pathologies and osteoporosis
  • Highlighted in yellow: these are the nutrients not to be introduced or to be consumed in limited quantities (without exceeding). They are proteins, saturated fats, cholesterol and ethyl alcohol.
  • Highlighted in red: these are the nutrients that do not reach the required quantity. In the example reported, the only significant case is represented by vitamin A (intake recovered from the foods contained in the following days).


* In the absence of hormone replacement therapy, the calcium requirement is likely to be higher than 300mg / day (tot 1500mg / day).

DAY 2

Breakfast
  Skimmed cow's milk 300g 1 cup
  Corn flakes 45g 9 tablespoons
Snack
  Pear 200g 1 pear
  Unsalted brown rice cakes 24g 3 biscuits
Lunch
Risotto with Zucchini
  White rice 90g  
  zucchini 100g  
  Grit 5g 1 tsp
 
Bresaola and Rucola
  bresaola 50g 5 slices
  arugula (rocket salad) 50g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 15g 3 tsp
Snack
  Grapes 150g QB
  Skimmed milk yogurt 125g 1 jar
Price
Boiled Beans
  Borlotti beans, fresh or frozen 100g  
 
Grilled Chicken Breast and Fennel
  Chicken breast 120g  
  Fennel 200g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 10g 2 tsp

DAY 3

Breakfast
  Skimmed cow's milk 300g 1 cup
  Puffed rice 45g 9 tablespoons
Snack
  Orange 200g 1 orange
  Unsalted brown rice cakes 24g 3 biscuits
Lunch
Potato salad
  Potatoes 500g  
  Parsley QB  
 
Omelette and Spinach
  Chicken egg, whole 50g 1 egg
  Chicken egg, egg white 100g 4 whites
  Spinach, fresh 50g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 15g 3 tsp
Snack
  Banana 150g 1 banana
  Skimmed milk yogurt 125g 1 jar
Price
Boiled peas
  Peas, fresh or frozen 100g  
 
Baked Sea Bass and Cherry Tomatoes
  Sea bass, fillets 120g  
  Cherry tomatoes 200g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 10g 2 tsp

DAY 4

Breakfast
  Skimmed cow's milk 300g 1 cup
  Oat flakes 45g 9 tablespoons
Snack
  Pomegranate, seeds 150g QB
  Unsalted brown rice cakes 24g 3 biscuits
Lunch
Polenta with Mushrooms
  Instant polenta 90g  
  Mixed, raw or frozen fugitives 100g  
  Grit 5g 1 tsp
 
Ricotta and Valerianella
  Cow ricotta 60g  
  Valerianella 50g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 15g 3 tsp
Snack
  Winter melon 250g QB
  Skimmed milk yogurt 125g 1 jar
Price
This Lessi
  Chickpeas in a jar, drained 100g  
 
Seafood salad
  Octopus, cuttlefish, shelled mussels, shelled shrimps 120g  
  Celery, carrots, artichokes 200g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 10g 2 tsp

DAY 5

Breakfast
  Skimmed cow's milk 300g 1 cup
  Muesli with dehydrated fruit and hazelnuts 45g 9 tablespoons
Snack
  Pear 200g 1 pear
  Unsalted brown rice cakes 24g 3 biscuits
Lunch
Pasta with Eggplant
  Semolina pasta 90g  
  Melanzane 100g  
  Grit 5g 1 tsp
 
Tuna in Oil and Radicchio
  Tuna in oil, drained 56g 1 can of 80g drained
  Red radish 50g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 15g 3 tsp
Snack
  Grapes 150g QB
  Skimmed milk yogurt 125g 1 jar
Price
Edamame
  Boiled and unsalted immature soybeans 100g  
 
Lean Milk Flakes and Tomatoes
  Low-fat cottage cheese 1% 100g 1 jar
  Tomatoes 200g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 10g 2 tsp

DAY 6

Breakfast
  Skimmed cow's milk 300g 1 cup
  Corn flakes 45g 9 tablespoons
Snack
  Orange 200g 1 orange
  Unsalted brown rice cakes 24g 3 biscuits
Lunch
Carrot Risotto
  White rice 90g  
  carrots 100g  
  Grit 5g 1 tsp
 
Omelette and Asparagus
  Chicken egg, whole 50g 1 egg
  Chicken egg, egg white 100g 4 whites
  Asparagus 100g QB
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 15g 3 tsp
Snack
  Banana 150g 1 banana
  Skimmed milk yogurt 125g 1 jar
Price
Boiled Beans
  Borlotti beans, fresh or frozen 150g  
 
Turkey Breast and Grilled Peppers
  Turkey breast 100g  
  Pepperoni 200g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 10g 2 tsp

DAY 7

Breakfast
  Skimmed cow's milk 300g 1 cup
  Puffed rice 45g 9 tablespoons
Snack
  Pomegranate, seeds 150g QB
  Unsalted brown rice cakes 24g 3 biscuits
Lunch
Spelled and Barley Salad with Peppers
  Spelled and / or pearl barley 90g  
  Red peppers 100g  
  Grit 5g 1 tsp
 
Philadelphia and Indivia
  Philadelphia light 50g  
  Endive 50g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 15g 3 tsp
Snack
  Winter melon 250g QB
  Skimmed milk yogurt 125g 1 jar
Price
This Lessi
  Chickpeas in a jar, drained 100g  
 
Mozzarella and Radicchio
  Light mozzarella 100g  
  Green radicchio 200g  
 
  Wheat bread 60g 2 slices
  Total extra virgin olive oil 10g 2 tsp

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