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BEST NUTRITION FOR MENOPAUSE: FOODS TO INCLUDE IN YOUR DIETING
Grains
If your budget limits the amount of organic produce you can buy, put grains at the top of the shopping list. Grains are very small and can absorb more pesticides than other foods, so it is best to buy organic when you can. Include short-grain brown rice, long-grain brown rice, oats (whole, jumbo flakes and porridge), millet, buckwheat, couscous, bulghur wheat, brown basmati rice, barley and popcorn, which can be cooked in a heavy saucepan.
Breakfast cereals
Shredded Wheat and Puffed Wheat (and supermarket own brands of these) are sugar-free. From health food shops you can buy:
? Suma’s Malted Wheat Flakes (just wheat and malt);
? Kallo’s Puffed Rice Cereal (only organically grown wholegrain brown rice);
? Doves’ Organic Corn Flakes (organic corn, organic wheat syrup, organic barley malt extract, sea salt);
? Silbury’s Organic Cereal Crisps (organic rice, organic maize, organic corn malt syrup).
There are also a number of good mueslis made by Jordans and Country Life and supermarket own brands (these should be soaked overnight).
Breads
Whole-meal bread such as Doves’ and Shipton Mill are delicious and wholesome. You may also find good bread in your local health food shop. A lot of the supermarket bread contains sugar or dextrose and/or flour improvers, so read the labels. If the flour improver is ascorbic acid that’s OK as it is a form of vitamin C. Pitta bread makes a change but do check the labels for undesirable ingredients. Some supermarkets, e.g. Waitrose, have a range of specialty breads (olive, tomato breads) using untreated white flour which is acceptable. Also look out for Manna organic sprouted breads – fruit, multi-grain and fruity malt loaf. Rye and pumpernickel breads are good too.
Corn tortilla shells
These are very useful for stuffing with a kidney bean filling (you can buy tinned cooked kidney beans, but remember to check the label as some have sugar added).
Crackers
Ryvita, Wasa and a number of brands sold in health food shops can be added to your shopping list.
Flour
There are a number of strong whole-meal organic flours for bread making.
Pasta
There are various whole-wheat pastas available such as Lima and Record. To ring the changes try occasionally supermarkets’ fresh pastas which are made from white flour. If the rest of your food is good, it is fine to use these white pastas moderately. Health food shops sell corn and vegetable pasta, buckwheat noodles and rice noodles to add variety.
*40/101/5*