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Menopause and Good Nutrition

Good nutrition can help prevent or reduce the severity of certain conditions associated with menopause.


Learn more about what you need in your diet during and after menopause.


Tips for Good Nutrition During Menopause


Get plenty of calcium. Women 51 and older should get at least 1,200 milligrams of calcium a day. Calcium can be found in dairy products, fish with bones, broccoli, and legumes. Aim for two to four servings of these calcium-rich foods every day.


Eat more fiber. Strive for about 20 grams of fiber a day. Whole grains, fruits, and vegetables are great sources of fiber.


Pump up your dietary iron. Iron can be found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. Try to eat three servings of iron every day to meet daily recommended amounts.


Drink plenty of water. Drinking eight glasses of water per day will help you stay hydrated and healthy.


Limit your fat intake. Fat should make up 30% or less of your total daily calories. Saturated fat should make up no more than 10% of your total daily calories. Stay away from fatty meats, whole milk, ice cream, cheese, vegetable oils, and packaged foods.


Table the salt. Too much sodium has been linked to high blood pressure. Experiment with fresh herbs and different cooking techniques to season your foods.