Menopause Diet Food List. Menopause has risk factors if the right diet with nutritional food isn’t added to your list. It can help prevent or reduce certain conditions that may develop during this period of time.
During menopause, it’s important to follow some strict guidelines. Eating and drinking two to four servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium. It can be found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes.
You should also add iron intake. Eating at least three servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products.
Help yourself to foods high in fiber such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 20 grams of fiber a day. In addition, include at least two to four servings of fruits and three to five servings of vegetables in your daily diet.
Your diet should consist of plenty of water. This will help you stay hydrated. It’s impossible to determine how much water we all need, because this depends on many factors such as how much you eat, the climate you live in, and how active you are.
Maintain a healthy weight. Lose weight if you are overweight by cutting down on portion sizes and reducing foods high in fat, not by skipping meals. A registered dietitian or your doctor can help you determine your ideal body weight. Fat should provide 30% or less of your total daily calories.