Is it better to eat more meat during menopause or to eat less

Menopausal women should adjust their meat intake according to their individual health status, and consuming high-quality protein in moderation is more beneficial to their health. Meat selection should consider factors such as the ratio of red and white meat, cooking methods, and nutritional combinations. Moderate intake of lean meat by menopausal women can help supplement high-quality protein and heme iron, prevent muscle loss and anemia. Red meat should not exceed 500 grams per week, and priority should be given to white meat such as poultry and fish to reduce saturated fat intake. Animal organs are rich in vitamin B12 and iron, and consuming them 1-2 times a month can improve neurological function. Using low-temperature cooking methods such as steaming and stewing to avoid the production of carcinogens during high-temperature frying. Eating dark vegetables in combination can promote iron absorption and increase dietary fiber intake. When there are symptoms of hypertension or high uric acid, it is necessary to strictly control the intake of red meat, and the recommended daily meat intake is within 100 grams. People with decreased kidney function should reduce the total amount of protein and choose easily digestible fish and eggs as substitutes. Obese individuals can increase the proportion of skinless consumption of poultry meat and supplement plant protein with soy products. Long term excessive consumption of processed meat products may increase the risk of cardiovascular disease, and it is recommended to choose fresh meat. Patients with combined osteoporosis should pay attention to controlling phosphorus intake to avoid affecting calcium absorption.

Menopausal diet should be diversified, with a recommended daily intake of meat accounting for one-third of the total daily protein intake. Pay attention to pairing whole grains, dairy products, and fresh fruits and vegetables, and cook with less oil and salt. Regularly monitor indicators such as blood lipids and uric acid, and dynamically adjust dietary structure based on physical examination results. Maintaining moderate exercise can help improve protein utilization, and it is recommended to engage in weekly muscle strength training. When significant metabolic abnormalities occur, a nutritionist should be consulted to develop a personalized diet.