Meat and Meat Alternatives (Fish, Eggs, Beans, Pulses, Nuts and Seeds)

Foods from this group provide protein, essential for the growth and repair of cells and for the production of enzymes, antibodies and hormones. Foods in this group also provide several important vitamins and minerals. Some of them, such as soya beans and products made from them, are rich in phytoestrogens, which may help prevent or reduce perimenopause symptoms and are therefore particularly important for women going through menopause.

You should aim to eat 2 or 3 servings from this group a day. If you choose meat make sure it’s lean, and trim away any visible fat before cooking. At least two servings a week should be fish - one of which should be an oil-rich variety such as salmon, mackerel or fresh tuna. Oil-rich fish are a good source of omega-3 fatty acids, which can help to reduce the risk of heart disease and stroke by helping to lower cholesterol levels in the blood and making the blood less sticky and likely to clot.