Menopause is a time of hormonal upheaval in a woman's body. While the emotional and physical aspects of the transition get much of the limelight, there are some health consequences to the change of life. Women need fewer calories and more nutrition at this time of life, so that your dinner plate can replace what nature has taken away. There are foods that you should add to your diet to help stay healthy after menopause.
Calcium-Rich Foods
A post-menopausal woman needs at least 1,200 mg of calcium per day and 800 iU of vitamin D to build bone density and delay osteoporosis, according to physicians at the Mayo Clinic. Calcium rich foods include dairy products, especially low-fat milk and yogurt as well as tofu, spinach and broccoli. Many dairy foods and breakfast cereals are fortified with vitamin D, so a bowl of cereal with milk is a great way to get the calcium into your system.
Fish
Estrogen has some ability to keep the arteries clear, and once the body starts making less estrogen, omega-3 fatty acids are a great way to keep the arteries from clogging. Fish oil is available in supplement form, but you can also add cold-water fish such as salmon, mackerel and sardines to your weekly diet.
High Fiber Foods
As the body ages, the digestive tract slows down. High fiber foods such as whole grains, beans and raspberries can keep your system moving, lessening constipation and allowing the body to absorb nutrients more easily. The Mayo Clinic recommends a diet with 25 g of fiber per day.
Other Foods
Following the food pyramid is a great way to make sure that you're emphasizing good nutrition and still hitting your targets for calcium, vitamin D and fiber. The pyramid suggests you eat six to 11 servings of whole grains, two to four servings of fruit, three to five servings of vegetables and two to three servings of both dairy and protein. Consume sweets and fats sparingly.
