Thursday, December 14, 2017 22:42

Menopause Healthy Diet

Posted by on Thursday, January 14, 2010, 14:50
This news item was posted in Healthful Eating, Menopause category and has 0 Comments so far.

Eating out in restaurants should be a relaxing and social affair. With a bit of education and effort on your part, you also can eat a perfectly healthful diet for menopause and post menopause.

Eating out in restaurants requires a strategy in order to choose what’s good for you on the menu. Using some basic guidelines, you can continue to eat out and enjoy doing so after menopause and still stick to the principals of healthful eating.

You even can add some phytoestrogens to your diet in many restaurants.

Chinese Cuisine

Chinese food is an excellent choice because you will have no problem finding plenty of sources of phytoestrogens. The Chinese have been using tofu (also called bean curd) mixed with other meats or vegetables long before Westerners ever realized the benefits of that type of eating.

Try tofu in the many creative combinations offered. Try the many delicious, clear broth soups in which you will often find tofu. Dishes based upon lo mein or noodles are good choices. Enjoy plenty of white rice with other entrees. Choose vegetarian items as  much as possible, you never can be sure how much of the meat is really fat.

Avoid deepfried and pan fried dishes and stay away from egg rolls, spare ribs, chicken wings, and pot stickers. You should routinely order your food cooked light even if they tell you it is made with 100 percent vegetable oil.

Thai Cuisine

Thai food is another menopausal feast that you should eat often. It is very light and chock full of phytoestrogens. Pad thai is a traditional favorite order the vegetarian version and you will be sure to get your day’s dose of phytoestrogens from the tofu.

Thai noodle soups are usually a very light, clear broth and often contain tofu along with another meat, fish, or vegetable. So feel free to indulge. Stay away from the deep fried spring rolls, but you may find some steamed versions, such as fresh rolls, just as satisfying. Experiment with the many interesting stir fried entrées, trying tofu in new and varied combinations. Enjoy plenty of white rice with all your meals. Avoid meals cooked with high fat coconut milk.

Japanese Cuisine

Japanese noodle soups are an excellent choice; they are usually light and filled with fresh vegetables. They often contain phytoestrogens in the form of miso. Miso and tofu also are found in many stir fries. Sushi is a healthy choice  choose fish rich in omega-three fatty acids, such as tuna, salmon, and mackerel. The vegetarian types of sushi are great for those who don’t want to eat raw fish. The seaweed wrappings (non) are a rich source of calcium. Stay away from ternpura, which is fried.

Vegetarian Cuisine

You will generally have no problem finding phytoestrogen rich meals in vegetarian restaurants. But be wary, since you cannot assume that all vegetarian cooking is low in fat. Be cautious of meals based upon cheese or nuts since those ingredients are very high in fat. Stick to selections in which the main ingredients are tofu, tempeh, miso, beans, and grains. Avoid fried foods, which can be common in vegetarian restaurants.

Italian Cuisine

You will not find many phytoestrogen-rich dishes in an Italian restaurant, but if you exert a little discretion Italian food can still be a good choice. Try to choose meals based upon vegetables and pasta. Be cautious of risotto, as it often contains butter. Order meat, chicken, and fish that is roasted, baked, or broiled, not fried. Beware of dishes that contain large amounts of cheese.

Choose the traditional “red sauce” over a “white sauce,” which may be much higher in fat. Beware of eggplant Parmesan, since it is often deep fried. Enjoy a large salad, adding a small amount of olive oil and vinegar but beware of eating too many olives, since they are high in fat.

Mexican Cuisine

Mexican food does not necessarily deserve the bad reputation it has received. If you order carefully, you can eat well in Mexican restaurants. Avoid refried beans (which are cooked in lard), cheese, and sour-cream garnishes. Burritos are a good choice, but stick to vegetarian or grilled chicken fillings. You occasionally can find some tofu options for fillings, which adds some phytoestrogens.

The carnitas (pork butt) or beef fillings are often high in fat. Fajitas are an excellent choice, especially those made with vegetables, seafood, or chicken. Watch out for tortilla chips, fried taco shells, or fried tostada shells all are loaded with fat. Use guacamole in moderation, as it is often prepared with sour cream.


You probably will not find phytoestrogen rich ingredients in a pizza, but it still can be a staple in your diet. Pizza is widely available and inexpensive. However, you will need to watch out for the fat-laden toppings: sausage, pepperoni, bacon, hamburger. Your safest bet is to stick to vegetarian or light cheese toppings when it comes to ordering pizza. And always remember moderation have one or two slices with a nice light salad, and your meal will be satisljing and complete.

Indian Cuisine

You probably will not find many phytoestrogen rich options on an Indian menu, but Indian food tends to be low in saturated fat and cholesterol. Many of the dishes use a yogurt based curry. Tandoori chicken or fish dishes are a good choice, since they are roasted in a clay oven and get their flavor from spices rather than oil. Vegetables and legumes are an important part of Indian cooking. Be wary of some bean dishes, though, since they may be high in hidden fat. Avoid korma dishes, which contain cream and nuts.

Middle Eastern Cuisine

You will not find many phytoestrogen rich ingredients in Middle Eastern cuisine but often it is based on healthful beans and grains. Hummus and falafel are prepared from ground chickpeas, which are an excellent low-fat source of protein. Falafel, however, is deep-fried and best avoided. The sauces for these dishes are usually yogurt based, which is fine. Hummus can contain a large amount of tahini (sesame seed paste), which can add considerable fat to the dish, although it is high in calcium.

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