With our Menopause Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.
Important Advice and Useful Tips
What you SHOULD do
- If you are overweight, you must know that weight loss, even modest, could improve your health.
- Learn to assess your hunger and recognize the signals of satiety.
- For other tips on how to lose weight safely, click here.
- To help you set a realistic weight loss target, calculate your body mass index (BMI) and measure your waist circumference. This will help you determine your healthy weight and your estimated energy requirements (EER).
- Health Canada recommends that everyone over the age of 50 should take a daily vitamin D supplement of 400 IU.
- An omega-3 supplement may help reaching the recommended dose. Ask advide to your doctor.
- Move! Being physically active on a regular basis promotes weight loss and maintenance of a healthy weight. Don’t hesitate to ask for professional help to get started.
- Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, juice, etc., distributed throughout the day.
- Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
- To know more about menopause and perimenopause:
What you should watch out for
- Limit intake of cafeine by consuming moderately coffee, tea, chocolate, energy drinks and mate. Try decaffeinated drinks such as cereal-based beverages and herbal teas which make excellent substitutes.
- Choose products without trans fat. Make sure the list of ingredients do not show hydrogenated oil.
- It is important not to skip any meal. Breafast is very important.
- If you choose to consume alcohol, do so moderately; maximum one drink per day.
- Avoid fad or “miracle” diets. For health, weight loss should not exceed 1 kg (2 pounds) a week.
- Avoid soft drinks.
Why should I TRUST the menus? Are they checked by a DIETITIAN?
All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.
What is the difference between CANOLA OIL and OLIVE OIL? Why do certain recipes use one rather than the other?
Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!
I see ‘CRISPBREAD’ in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You’ll find them in the crackers section at your grocery store.
I really like your weekly meal plans but I would like to know what to DRINK?
Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. Herbal teas and coffee substitutes are excellent options as well. It is also possible to have fruit juice or wine, now and then, but remember, each glass represents an extra 100 kcal. Tea or coffee can be added to your menu without exceeding 2 to 3 cups of filtered coffee or quarter-cup servings of expresso per day.
There’s no microwave oven at my workplace. How can I find SUBSTITUTE meals that I won’t need to warm up ?
You can use the “Swap Meal” button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.
I don’t like PEANUT BUTTER, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one’s appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.
While consulting the sample meal plan, I noticed that certain recipes RECUR more than once in the same week. Will the meal plan that I’m going to buy also be like this?
Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don’t forget: you can always swap meals to get more – or less – variety.
I don’t like eating my meal in the form of a SANDWICH or BURGER. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?
It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!
Why do we often have carrots and celery for SNACK?
Vegetables are very dense in nutrients while being low in calories and easy to carry. To bring carrots for snack is an easy way to get your daily serving of orange vegetable. Slices of red and green peppers, sugar snaps, French beans, broccoli, cherry tomatoes, and slices of cucumber are all excellent alternatives. Remember, bright and varied colors is the key.
Why do we find WHITE BREAD in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.
It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients – never too little nor too much!
Info Nutrition: Menopause
The most recent recommendations (references) for menopause consist of some 50 nutritional targets that must be attained day after day, so as to allieviate menopause-related discomfort and disorders, as well as to prevent certain illnesses (osteoporosis, cardiovascular diseases, etc.).
These targets can be grouped as follows:
- Calorie intake, adapted to the specific needs of the menopause period
- Daily intake of :
- calcium, sodium, iron, copper, magnesium, phosphorus, zinc
- vitamins D, B12 and K
- fat, carbohydrate (total and added sugars), dietary fibre, protein
- the various food groups from Canada’s Food Guide
- Vegetables and Fruit, including dark green and orange vegetables
- Grain Products, including whole grain food
- Dairy products
- Meat and Alternatives
- specifically recommended foods (fish – for their precious omega-3, vegetal proteins, crucifers, etc.)
- foods that need to be limited (caffein, alcohol, etc.)
The following table shows that our Menopause Meal Plans have consistently met the nutritional recommendations since their launch, on May 26th, 2011.
Articles: Eat Well
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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.