Women need fewer calories as they age. In fact, experts at the Mayo Clinic report that muscles begin to deteriorate and are replaced with fat, which burns fewer calories, as people age. Women over age 50 need 1,900 or fewer calories per day to maintain a healthy weight according to Discovery Health, which is 100 calories less per day than a younger woman's calorie needs. Eating that extra 100 calories per day will cost you about 10 lbs. per year. It's possible to reverse the trend by adding strength-building exercises to your regimen that will build muscles, but it's also important to eat a healthy diet to maintain or lose weight during menopause.
Add Calcium
Women are at a much greater risk for osteoporosis after menopause, according to the American Bone Health website. They lose 2 to 3 percent of their bone mass in the first five years after menopause. You'll need to raise calcium intake to 1,200 mg per day to counteract that effect. In addition, you'll need to add 400 IU of vitamin D to help metabolize the calcium. Milk is a great way to get both calcium and vitamin D. Other foods to add to your diet include spinach, yogurt and broccoli.
Eat More Fish
Eating cold water fish such as salmon or herring twice a week can lower your risk for heart disease by increasing your intake of omega-3 fatty acids. Fish oil is available in supplement form, too, if you don't like or can't find cold water fish.
Eat More Frequently
Spread your daily calories out more evenly throughout the day to keep your blood sugar as stable as possible, keep your metabolism revved and curb sugar cravings. Metabolism slows down in menopause due to the muscle loss of aging, so it's important to keep your metabolism revved by fueling it consistently. Stable blood sugar should help with fatigue and give you energy to exercise. Consider having three average meals at breakfast, lunch and dinner and then supplementing with two large snacks mid-morning and mid-afternoon. If you eat dinner on the early side, have an additional snack at 7:30 p.m. to get you through the night.
Add Fiber
Fiber will help you feel full and keep your digestive tract moving with regularity. Waning hormone levels can cause the digestive tract to slow down causing water retention and bloating. Aim for the recommended 25 grams per day, though more is better.
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