Diet for Menopausal Women

A diet for menopausal women needs to be well-balanced, containing foods from all food groups, states the USDA. The diet involves foods that are known as heart-healthy as stipulated by the American Heart Association. These foods are known for easing menopausal symptoms as well as decreasing your risks of developing various forms of cancer, diabetes, obesity, heart disease and osteoporosis. Following this diet will help you live a more productive, healthy lifestyle.

Calcium and Vitamin D

As we age, our bone health becomes a major concern. Menopausal women are at increased risk for developing osteoporosis, or weakening of the bones. Bone density can be preserved by eating a variety of foods that are rich in calcium and Vitamin D. The USDA recommends you get between 1,200 and 1,500 milligrams of calcium and 800 international units of vitamin D a day.
Calcium-rich foods include a variety of dairy products such as milk, yogurt, cottage cheese and hard cheeses. The low-fat varieties are recommended, according to the NIH. Dark-green leafy vegetables such as spinach, collards and kale are good calcium sources. Canned fish like salmon and sardines--including the bones--are another source. You also can buy calcium-fortified products like bread, cereals and orange juice to satisfy your calcium requirements. Supplements are available if you are unable to eat the proper foods.
Your body needs vitamin D to absorb calcium, according to the National Osteoporosis Foundation. This vitamin is found in fortified cereals, milk, eggs and fatty fish, such as salmon and mackerel.
Calcium and vitamin D, according to Creighton University, can also be utilized as part of an estrogen replacement therapy for treating menopausal symptoms such as vaginal dryness, mood changes, hot flashes and migraines.

Cardiovascular Health

According to the American Heart Association and the NIH, you need to include a variety of heart-healthy foods in your diet to protect yourself against heart disease. According to the NIH, as women reach menopause, "total cholesterol, LDL (low-density lipoprotein) cholesterol, and triglyceride levels may go up, and your HDL (high-density lipoprotein--the so-called "good" cholesterol) level may go down."
Eat a variety of fruits, vegetables and whole grains. Fruits and vegetables are nutrient-rich foods high in fiber and antioxidants while also low in calories. Whole grains, states the American Heart Association, contain soluble fiber that can help remove harmful cholesterol from your body. The Mayo Clinic recommends eating a one-and-one-half cup serving of oatmeal with a sliced banana for breakfast. This meal contains 10 grams of soluble fiber and meets the nutritional daily requirements of the USDA.
Eat foods low in saturated fats. Saturated fats can increase your harmful cholesterol levels, states the American Heart Association. These fats are found in animal-based products. Choose lean protein sources such as fish, soy foods and poultry (without skin) instead.

Weight Management

As we age, we need less calories. It is recommended that menopausal women eat a variety of nutrient-rich, low-calorie foods to curb their caloric intake. Heart-healthy foods are, typically, low-calorie foods.
Limit your use of alcohol. Besides being empty calories, alcohol can increase the occurrence of hot flashes in menopausal women.