8475kJ or 2200cals

Menu with nutrition analysis suitable for women over 35 years, that is high in calcium, low in saturated fat and salt, moderate in sugar and high in fibre.

This menu gives you ways to incorporate more phytoestrogen-rich foods in your daily meals. These include soy beans and soy foods like tofu and soy drink, lentils, chick peas and other legumes, flaxseed and rye.

It does not have to be vegetarian but to maximise your intake of these foods means preparing meals based on plant foods and less on meat and chicken.

Breakfast

Baked beans on two slices of soy-linseed toast Glass low-fat soy milk

Lunch

Soy linseed bread sandwich with salmon, cucumber and rocket

Dinner

Stir-fried noodles with Asian vegetables, tofu cubes and chicken

Grilled pineapple served with ½ tub low fat passionfruit yoghurt and passionfruit pulp

Fat for the day for cooking or spreading

1 tbsp oil or margarine

Snacks

Choose three

• 3 soy linseed crackers with ¼ cup hummous dip
• Nut and seed bar
• Soy smoothie with banana and 1-2 tbs wheat germ or ground flax seed
• 2 slices of dark rye toast with spread and vegemite
• 1 cup air-popped popcorn

Note

Not all soy milks are fortified with calcium. If your brand does not have 120mg of calcium per 100ml or higher, a calcium supplement is a good idea. Check with your GP or pharmacist for the best type with the most calcium and/or vitamin D.

Content updated March 21, 2006