This week I have created lots of meal ideas and recipes that may help you get back on track with your nutrition. I’ll list these below AND as you are menopausal it’s important to tweak your diet slightly to optimise for health and energy.
Here is a blog I have written to help…Let me know what you think.
Some of the key vitamins and minerals that should be included in a menopausal woman’s diet are:
1:Calcium: This mineral is essential for maintaining strong bones and teeth. Calcium-rich foods include dairy products, leafy green vegetables, nuts and seeds.
2:Vitamin D: This vitamin is important for calcium absorption and bone health. It can be found in fatty fish, eggs, and fortified foods such as cereal and milk.
3:Vitamin B12: This vitamin is essential for maintaining healthy nerve function and producing red blood cells. It is found in animal products such as meat, fish, and dairy.
4:Iron: This mineral is essential for carrying oxygen in the blood. Iron-rich foods include red meat, poultry, fish, and leafy green vegetables.
5:Vitamin E: This vitamin is an antioxidant that helps protect cells from damage. It can be found in nuts, seeds, avocados, and vegetable oils.
6:Vitamin K: This vitamin is essential for blood clotting and maintaining strong bones. It can be found in leafy green vegetables, broccoli, and Brussels sprouts.
7:Magnesium: This mineral is important for maintaining healthy muscles and bones. It can be found in leafy green vegetables, nuts, and seeds.
8:Omega-3 fatty acids: These healthy fats can help reduce inflammation and improve heart health. They can be found in fatty fish such as salmon and tuna, as well as in flaxseeds and chia seeds.
CLICK here for 5 High Protein Lunch Ideas For Menopausal Women
If you would like get on track with your health and fitness join my Menofit™ programme today click here for details
Rachel Holmes is the founder of Menofit™
Health, Fitness, Nutrition & Lifestyle For Meno’s