Menopause marks the time in a woman's life when she stops menstruating. Women typically reach menopause by age 51, but it can occur as early as your late 30s. Once women reach menopause, their risk of developing cardiovascular disease and osteoporosis increases. Weight gain is also a common problem in women after they reach menopause. To stay healthy after menopause, you may need to change your eating habits to include more low-calorie, nutrient-rich foods.
Calorie Needs
In order for you to maintain your weight after menopause, you may need to decrease your daily calorie intake by 200 to 400 calories, says MayoClinic.com. How much you need to eat each day depends on your weight, height, age and activity level. A 1,200-calorie diet is a low-calorie diet that can help you lose weight. Consult with your doctor before starting any low-calorie diet plan.
Calcium and Vitamin D
In addition to a decrease in your daily calorie needs, your nutrient needs also change during menopause. To prevent osteoporosis, you need to make sure you get adequate intakes of calcium and vitamin D. Menopausal women need between 1,200 and 1,500 mg of calcium and 800 IU of vitamin D a day, says MayoClinic.com. Dairy foods are a good source of both calcium and vitamin D. However, when following a low-calorie diet it may be difficult for you to meet your calcium and vitamin D needs through dairy alone. Talk to your doctor if you think you need additional supplementation.
1,200-Calorie Meal Plan
To help you limit your calorie intake and meet your nutrient needs you should eat fewer processed foods and increase your intake of fresh fruits and vegetables, whole grains, lean sources of protein and low-fat or nonfat dairy foods. A balanced 1,200-calorie diet should include 1 cup of fruit, 1.5 cups of vegetables, four servings of grains, 3 oz. of meat or beans, two servings of milk and 4 tsp. of oil.
Sample Meals
When following a low-calorie diet, you need to eat regular meals to help control hunger. Divide your food choices among three meals for balance. A healthy breakfast may include 1/2 cup of cooked oatmeal with 1/4 cup of raisins and 1 tsp. of margarine with 1 cup of nonfat milk. A lunch meal may include a turkey sandwich with 1 oz. of lean deli turkey meat and 1.5 oz. of natural cheese on two slices of whole wheat bread with 1 tsp. of mayonnaise. Include 1/2 cup of grapes and 1/2 cup of sliced cucumbers with your lunch. A balanced dinner meal may consist of 2 oz. of grilled salmon with 1/2 cup of cooked whole wheat couscous and 1 cup of green beans sauteed in 2 tsp. of olive oil.
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