Most women spend more than one-third of their lives after menopause, according to the University of Maryland Medical Center, which marks the natural end of a woman's fertility and menstruation. Menopause usually occurs around age 51. Once a year has passed without a menstrual cycle, you are considered post-menopausal. Eating well throughout your post-menopausal years can help ensure your physical and emotional well-being. For best results, consult your doctor or dietitian before altering your diet.
Function
Your diet following menopause should provide sufficient amounts of calories and nutrients and guard against health problems associated with post-menopause, such as osteoporosis, weight gain and weight-related complications. Gaining as little as 4.4 lbs. at age 50 or later increases your risk for breast cancer by 30 percent, according to MayoClinic.com. Excessive weight also increases your risk for type 2 diabetes and heart disease.
Guidelines
If you continue to eat the way you've always eaten following menopause, you can expect weight gain, according to MayoClinic.com; maintaining your current weight may require eating about 200 fewer calories per day. To reduce your caloric intake, avoid low-nutrient, high-calorie foods, such as candy and fried foods, and eat more nutrient-dense foods, such as fruits, vegetables and whole grains. As fiber-rich foods, fruits, vegetables and whole grains allow you to fill up on fewer calories. Fiber also promotes digestive function, healthy cholesterol levels and appetite control. For bone health, consume foods high in calcium and vitamin D, which helps your body absorb calcium, routinely.
Optimum Foods
Rich sources of calcium include low-fat dairy products, leafy green vegetables, dried beans and almonds. For vitamin D, consume fortified dairy products and cold-water fish, such as salmon, tuna and mackerel. The omega-3 fatty acids in cold-water fish also guard against cholesterol problems and heart disease, according to the UMMC. Particularly fiber-rich foods include beans, lentils, peas, artichokes, berries, barley, oatmeal, air-popped popcorn, and 100 percent whole grain breads and pasta. Choose primarily lean protein sources, such as legumes, fish, lean poultry, tofu and egg whites; the fats in red meat, high-fat dairy products and commercially prepared snack foods increase your risk for heart disease.
Eating Behaviors
MayoClinic.com warns against skipping meals, which may result in overeating and offset your energy, blood sugar and moods. Instead, aim for balanced meals and snacks at regular time intervals. A nutritious, balanced meal might include oatmeal, low-fat yogurt and fresh berries or grilled salmon, steamed vegetables, and brown or wild rice. When you do indulge in sweets or other low-nutrient foods, keep your portion size modest.
