“If you suffer from hot flashes, try cutting back on caffeine and spicy foods, which could trigger hot flashes in some people”.1

Umbrella
What may the Healthy Eating Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Diet
  • Good Nutrition
  • Healthy Diet
  • Healthy Eating
  • Nutrition

Good Nutrition

What is good nutrition?

In Good Nutrition the (Australian) Jean Hailes for Women’s Health elaborate on:

“Having a variety of foods, eating regular meals, including wholegrains, fibre, fruit and vegetables, and limiting the amount of fat, sugar and salt you eat are all recommended for good nutrition”.2

Healthy Diet

What is a healthy diet?

In Healthy Diet: For Adults the World Health Organization elaborate on:

“A healthy diet includes the following:

  • Fruit, vegetables, legumes (e.g. lentils and beans), nuts and whole grains (e.g. unprocessed maize, millet, oats, wheat and brown rice)
  • At least 400 g (i.e. five portions) of fruit and vegetables per day, excluding potatoes, sweet potatoes, cassava and other starchy roots
  • Less than 10% of total energy intake from free sugars, which is equivalent to 50 g (or about 12 level teaspoons) for a person of healthy body weight consuming about 2000 calories per day, but…
  • Less than 30% of total energy intake from fats. Unsaturated fats (found in fish, avocado and nuts, and in sunflower, soybean, canola and olive oils) are preferable to…
  • Less than 5 g of salt (equivalent to about one teaspoon) per day. Salt should be iodized…”.3

Menopause DietHealthy Eating

What is a menopause healthy diet?

In Eating Right During Menopause the (United States) Academy of Nutrition and Dietetics note:

“Eat right. Foods such as vegetables, fruits, whole grains, low-fat dairy products and lean protein foods such as beans and lentils contain the nutrients you need and should make up the majority of your meals and snacks. If you drink alcohol, limit yourself to one drink a day. If you suffer from hot flashes, try cutting back on caffeine and spicy foods, which could trigger hot flashes in some people. Watch your sodium intake and aim to cook most of your meals at home rather than eating out”.4

Recipes

Where may I find some nutritious recipes?

Your Country may have Links similar to:

Health Care Provider

What if I would like help with healthy eating?

If you would like help with healthy eating, it may be in your best interest to choose to talk to your health care provider about this. Together you can discuss your options and if required, agree on who may be the most appropriate health care provider to help you.

In Nutrition and Healthy Eating: Basics – Nutrition Basics the (United States) Mayo Clinic elaborate on:

“Want to go beyond the nutrition basics? Talk to your doctor or a dietitian for personalized dietary advice that takes into account your health status, lifestyle, and food preferences”.5

Health Topics A-Z

Where may I find Health Topics related to Healthy Eating?

In Health Topics A-Z you may find:

Links

Where may I find Links related to Healthy Eating?

Your Country may have Links similar to:

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Eating Right During Menopause. Reviewed: April  2019. Published: 21 May 2019. Academy of Nutrition of and Dietetics https://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause Accessed: 04 October 2020
  2. Good Nutrition. Last Updated: 15 January 2020 | Last Reviewed: 17 February 2014. Jean Hailes for Women’s Health https://jeanhailes.org.au/health-a-z/healthy-living/good-nutrition Accessed: 04 October 2020
  3. Healthy Diet: For Adults. 29 April 2020. World Health Organization https://www.who.int/en/news-room/fact-sheets/detail/healthy-diet Accessed: 04 October 2020
  4. Eating Right During Menopause. Reviewed: April  2019. Published: 21 May 2019. Academy of Nutrition of and Dietetics https://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause Accessed: 04 October 2020
  5. Nutrition and Healthy Eating: Basics – Nutrition Basics. 08 October 2019. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477 Accessed: 04 October 2020

Topic Last Updated: 04 October 2020 – Topic Last Reviewed: 04 October 2020
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