| Meals | Food Type (Maharashtrian diet) |
|---|---|
| Breakfast | Poha, upma, thalipeeth, laapsi, ghaavne, ragi upma/kheer, rajgira (sheera,thalipeeth) ,1/2 or 1 methi ladoo, amboli (multi grain roti), a cup of boiled pulses (matki, moong, chana). Non vegetarians can include egg white omelette. |
| Mid-day snack | Fruits such as medium sized apple/banana/ orange/ fig (anjeer)/dates/ guava / 1-2 slices of papaya, or fruit juices ,or a glass of milk ,2-3 almonds, walnuts, ,resins, soya milk. |
| Lunch | 1-2Bhakri(Bajra/ jowar/nachni), 1-2 chapatti, dal,leafy vegetables (palak,methi), cabbage, cauliflower, lady’s finger, radish, bitter gourd, bottle gourd, flax seed(jawas/alsi) chutney, niger seed (karale/khurasni) chutney, koshimbir, a glass of buttermilk, curd. Non-vegetarians can include fish rich in omega fatty acids such as mackerel (bangda), Bombay duck(bombil),salmon(rawas),prawns(kolmbi). |
| Evening snack | A cup of tea, 1-2 slices of whole wheat bread/brown bread, 1 cup of oats,2-3 fibre rich biscuits. 1-2Rajgira ladoo,1-2 small pieces chikki (groundnut/Rajgira) , jaggery& chane/groundnut, dates.(preferably for anaemic conditions) |
| Dinner | Salads ,green leafy vegetables, 1-2 bhakri/chapati ,moong dal khichdi, small cup of brown rice and dal, amboli. |
| Vitamins & minerals | Vitamin B12 tablets, Vitamin C effervescent tablets, Vitamin D3 tablets/capsules help to absorb calcium, folic acid, cod-liver oil capsules, calcium supplements, Iron tablets. |
| Protein supplements | Soy protein powder available in different flavors like vanilla, chocolate, strawberry. Amino acid supplements such as (L-arginine, L -lysine, L-tyrosine) available as tablets, capsules & powdered form. |
| Probiotics | Probiotics are good bacteria & yeasts that naturally live inside our body.) Relieve menopause symptoms such as vaginal dryness, vaginal infections, and pain during sex, incontinence, vaginal atrophy, irritability, metabolic syndromes such as obesity, diabetes. Natural foodstuffs containing probiotics are live cultured yoghurt (curd), buttermilk. |
| Herbal supplements | Isoflavone extracts (balances estrogen levels) Flax seed is a rich source of phytoestrogen lignans, omega-3-fatty acids and fibers. Supplements containing genistein, resveratrol, pterostilbene, Gallic acid available as tablets, capsules, soft gels. Pomegranate seed oil eases hot flushes. The FDA has approved a health claim for Isoflavone rich soy protein to reduce cholesterol with 25 g of soy protein consumption daily. |
| Omega-fatty acid fortified | Fortified foods such as egg, peanuts, pasta, soy milk, oatmeal, cereal, and margarine can each have between 250 and 400 milligrams of added omega-3s per serving. |
| Energy juices & fortified drinks | Powdered breakfast drinks fortified with vitamin A, vitamin C, vitamin D, zinc, Iron, calcium. Milk beverages fortified with vitamin D, vitamin A& other micronutrients. |
| • Avoid empty carb food (low nutrition & added sugar, high calories). • Corn syrup with high fructose content • Aerated & canned fruit juices &beverages • Fructose & granulated contents • Cakes, cookies, chips, oily & fried food • High salt & sugar containing foods such jams, sauces & pickles. • Avoid overeating. • If you’ve been getting hot flashes, stay away from alcohol, coffee, spicy foods, and hot drinks. Many of these foods are triggers. |
| • Include complex carbohydrates in diet. (Whole wheat bread, oatmeal, bajra, brown rice, low fat yoghurt, skimmed milk, lentils, soybean, strawberries, cucumber. • Have small meals, instead of having heavy meals helps to boost metabolism. • Dinner is generally the last meal of the day. Having meal before sleep helps in getting sound and restful sleep. Dinner should be taken in small portion as during sleep your body is not very active and having large meal can add up to weight gain as your body can't consume all energy in the food. One should have dinner at least before 3 hours of sleep. |