“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…”.1
What may the Healthy Eating Umbrella include?
Depending on the Source (DotS) this Umbrella may include:
- Good Nutrition
- Healthy Diet
- Healthy Eating
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
What is a healthy diet?
In Healthy Diet: For Adults the World Health Organization explain:
- 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
What can healthy eating during menopause include?
In Healthy Eating During Menopause: Avoiding A “Midlife Metabolic Crisis” the (United States) Academy of Nutrition and Dietetics elaborate on:
- “Eat well. Foods such as vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients you need and should make up the majority of your meals and snacks. If you choose to drink alcohol, limit yourself to one drink a day on the days that alcohol is consumed. 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
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:
Where may I find Links related to Healthy Eating?
Your Country may have Links similar to:
Where may I find the Sources quoted?
You may find the Sources quoted at:
- Healthy Eating During Menopause: Eat Well. Published: 13 May 2022. Reviewed: May 2022. Academy of Nutrition of and Dietetics https://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause Accessed: 11 September 2022
- 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: 11 September 2022
- Healthy Diet: For Adults. 29 April 2020. World Health Organization https://www.who.int/en/news-room/fact-sheets/detail/healthy-diet Accessed: 11 September 2022
- Healthy Eating During Menopause: Avoiding A “Midlife Metabolic Crisis”. Published: 13 May 2022. Reviewed: May 2022. Academy of Nutrition of and Dietetics https://www.eatright.org/resource/health/wellness/healthy-aging/eating-right-during-menopause Accessed: 11 September 2022
- Nutrition and Healthy Eating: Basics – Nutrition Basics. 19 November 2021. Mayo Clinic https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/nutrition-basics/hlv-20049477 Accessed: 11 September 2022