Good nutrition and healthy eating are vital to overall wellness and play a major role when individuals are on hormone replacement therapy. Unfortunately, there is no one-size-fits-all plan for everyone. We each have different goals, genes and tastes!
The doctors at Fountain of Youth MD keep this in mind when counseling patients on how to eat for their body type, how to help achieve their weight management goals and most importantly, what to eat and what to avoid when on hormone therapy.
Here are some basic guidelines you can follow to help attain optimum health, improve your quality of life, and make sure you achieve the best possible results while on a Fountain of Youth MD HRT program.
- Eat many small meals during the day. This helps maintain a healthy and active metabolism. Eat every 2-4 hours with a goal of at least 5 meals a day. Do not skip meals!
- Each meal should have a source of quality protein (i.e., lean meats and fish). If you can’t take in enough protein, consume a protein shake that is low in carbohydrates, fats and sugars.
- Water is vital for living! Try to drink 8 or more glasses of fresh water per day. Make sure to stay well hydrated when exercising. A good rule of thumb is to drink ½ ounce of water/day for every pound of body weight.
- Avoid sugars and starchy foods. Just say no! High glycemic foods such as white potatoes, white rice, white pasta and white bread and heavily processed foods and snacks are quickly utilized and then stored as fat in your body. Preference should be given to low-glycemic foods such as sweet potatoes, brown rice, whole wheat pasta, wholegrain breads, legumes etc.
- Fiber is very important to overall wellness and health. Its benefits range from preventing inflammation in arteries to increasing good cholesterol; also, recent studies show it may help prevent colon cancer. Daily Adult Fiber recommendation: at least 30 grams/day.
- Fresh fruits and vegetables are high in fiber and are low-glycemic. Eat at least 3 servings/day.
- Not all fats are bad. Seek out foods containing essential fatty acids (EFAs), otherwise known as healthy fats. Examples would include whole foods such as salmon, almonds, pecans and avocados. Supplement as needed with fish oils (enteric coated).
- Make sure you are taking Antioxidants! Free radicals caused by the sun, chemicals and stress are combated by antioxidants. Good sources include berries such as blueberries, cranberries and raspberries. Grapes and pomegranates and even a glass or two of red wine with the evening meal have also been shown to have antioxidant properties.
- Vitamin Supplementation. Due to modern farming methods, vitamins and minerals are low in many of today’s whole foods. We will recommend a high quality multivitamin supplement for you.