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Do This - Not That: Creating a Healthy Diet during Menopause

From the Menopause and Hormones Articles List

Creating a healthy dietYou know you need to eat well, especially now that menopause is on the horizon. But that’s easier said than done. What exactly does eating well mean? You know it’s not bacon double cheeseburgers, but is it salad three times a day?

If you cut out of your diet everything you like and try to eat a diet solely of carrots and salad, you aren’t likely to stick to it. A better choice would be to educate yourself about what’s healthy so you can create a healthier diet that’s pleasing to your tastes.

If you follow these simple do’s and don’ts, you can have a diet that's healthier yet enjoyable.


  • Work with your doctor.
  • Consult with a nutritionist or dietician.
  • Educate yourself.
  • Plan meals in advance – it’ll help you stick to a better diet.
  • Learn about portion sizes – they can be deceiving.
  • Add more fruits and veggies to your diet.
  • Choose lean meats.
  • Add more fish to your diet.
  • Add more grain to your meals.
  • Drink more water.
  • Cut back on salt.
  • Cut back on white – sugar, flour, rice, etc.
  • Choose fresh whenever possible.
  • Try having some meals without meat.
  • Skip breaded and deep fried foods.
  • Cut back on oil.
  • Get creative with healthier condiments.
  • Read labels.
  • Learn about good oils and fats.
  • Avoid processed foods – they have hidden calories, fat, salt, and sugar.
  • When eating out, choose wisely and share your entree.
  • Limit alcohol – it’s full of calories.


  • Don’t skip meals – especially breakfast.
  • Don’t forget to count – calories, fiber, and fat.
  • Don't forget that sodium is a hidden ingredient in a lot of dishes.
  • Don’t make too many changes all at once – you’ll be less likely to stick to the new diet.
  • Don’t keep junk food around – it’s too much of a temptation.
  • Don’t choose fast food when going out.
  • Don’t cover your food with sauces, gravies, and dressing – they have a lot of fat and calories.
  • Don’t go shopping when you’re hungry – you’ll be more likely to buy all the wrong foods.
  • Don’t eat before bed.
  • Don’t cut out all fat – learn which ones are good and which to avoid.
  • Don’t get in a rut – be creative with meals so they’ll be more appealing.
  • Don’t overeat – chew slowly so your stomach has time to tell your brain you are full.
  • Don’t follow a fad diet.
  • Don't assume "fat free" is healthy -- it can have hidden unhealthy ingredients.
  • Don’t give up if you mess up or it gets hard.
This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.

01-30-2017 - 08:38 PM


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