Tips for eating healthy during menopause

Proper nutrition is important for all women, especially around the time of menopause. Although, menopausal women do not have to follow any special diet, it’s essential to eat healthy, balanced diet with regular meals. A balanced diet means that you should add a variety of foods in the right proportions, and consume the right amount of food and drinks to achieve a healthy body weight.

Good nutrition can help ease certain symptoms of menopause developed during or after it. Follow the basic dietary guidelines listed here.

Get enough calcium

Consume two to four servings of calcium-rich foods a day. Some examples of such food are dairy products, fish with bones (such as sardines and canned salmon), broccoli and legumes. The recommended daily allowance of calcium for a woman is 1,200 milligrams per day.

Pump up your iron

Incorporate at least three servings of iron-rich foods in your meal plan every day. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts and enriched grain products. Older women should aim for 8 milligrams of iron a day.

Get enough fibre

Help yourself to foods high in fibre, such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. The RDA for fibre in adult women is about 21 grams a day.

Eat fruits and vegetables and drink water

Aim for at least 1 1/2 cups of fruit and 2 cups of vegetables each day. Also, drink eight glasses of water every day, as a general rule. This must take care of the daily requirement for most healthy adults.

Avoid high-fat foods

Your total daily caloric count should contain 25 to 35 percent or less of fat. Also, let only 7 percent of saturated fat be a part of your daily calorie consumption because it raises cholesterol and risk of heart diseases. Saturated fat is found in fatty meats, whole milk, ice cream and cheese. Also, watch out for trans fats found in vegetable oils, baked foods and some margarines.

Use sugar and salt in moderation

Too much salt can give you high blood pressure. Steer clear of foods that are smoked, salt-cured, and charbroiled- they have high levels of nitrates, which have been linked to cancer.

Eating sugar in excess can cause a lot of trouble for your weight and skin. While you don’t have to cut down on foods with natural sugar, such as fruit and milk, you should avoid having fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream and jam because they contain added sugar.




Plant-based foods that have isoflavones help relieve menopause symptoms like hot flashes and night sweats. They also help lower cholesterol levels. Foods such as tofu and soy milk are rich sources of isoflavones. On the other hand, there are certain foods that may trigger hot flashes, such as spicy food, caffeine and alcohol. So, proscribe them from your diet as much as possible.

Due to lowering hormone levels and the natural aging process, many women find it hard to keep extra pounds off during menopause. These dietary tips along with physical exercise can help you do just that.


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