How to Adjust Your Diet for Menopause
You don’t have to overhaul your eating habits just because you’re going through menopause. Just follow a few rules.
“Eat for health first,” says Coates. “It’s okay to have a cookie or ice cream, but maybe start with a fresh salad with some salmon on top and some nuts.”
Another strategy: Take the mindfulness approach. Mindful eating can help you feel more satisfied, even if the portions are smaller: “Sit down, turn off distractions, slow down, and savor your food,” she says.
There’s also no such thing as a “menopause diet.” Every woman is different and has different needs and symptoms, says Coates. But there are some foods you should add to your diet or eat more of when possible.
Here are seven foods that can help you control your weight, reduce the risk of chronic conditions, or even manage some of the symptoms that can come with menopause.
1. Fortified Yogurt
Yogurt can be a great source of vitamin D and calcium, says Coates. This vitamin-and-mineral combo shores up bone health and also helps keep other bodily systems and organs functioning, including your muscles, heart, and nerves, she says.
Vitamin D isn’t naturally found in most foods, according to the National Institutes of Health (NIH). Fortified foods — those with added nutrients or vitamins — provide most of the vitamin D in our diet, according to the NIH. Milk is the most common example, as almost all of the U.S. milk supply is voluntarily fortified with 100 international units (IU) per cup.
2. Lean Protein
Chicken, turkey, fish, beans, and legumes are all good sources of lean protein, which can keep you fuller, longer. By upping your protein intake, you’ll be less hungry later on and less likely to overeat, which can help lower the risk of weight gain, says Coates.
“Protein is one of the macronutrients that your body needs for retaining muscle mass that you have, especially if you have a fitness program that you’re following,” she says.
The U.S. Department of Agriculture (USDA)provides a tool to help calculate nutritional needs, including how much protein you should eat, according to your age, sex, body mass index (BMI), and activity level. For example, an active 55-year-old female who is 5'5" and weighs 150 pounds (BMI of 25) would need 54 grams (g) of protein each day.
3. Salmon
This fish is a great source of omega-3s and healthy fats, which are important at any age, including menopause, says Coates. Some research suggests that increasing your omega-3 intake can possibly boost your mood, in part because omega-3s might lower inflammation levels in the body.
“It’s been found that people with low levels of omega-3s are more likely to have anxiety or depression,” says Coates. Boosting your omega-3s might help you manage some of the mood swings that come with menopause, she adds.
Salmon is also a great source of protein. A 3-ounce (oz) filet has 16.8 g of protein, according to the USDA, which is about one-third of daily protein needs.
Salmon and other animal sources, such as chicken and beef, contain vitamin B12, which plays a role in regulating serotonin and dopamine — important neurotransmitters that impact how you feel — says Coates.
4. Water
Our bodies are mostly made of water, and we need to continually replenish it. As we get older, beginning at about age 20, the amount of water in our bodies can decrease. “This makes us susceptible to dehydration, which can lead to low energy levels,” says Coates. The resulting fatigue can make menopause symptoms even worse.
A good way to remind yourself to stay hydrated is to keep a bottle of water with you throughout the day. Coates suggests putting five rubber bands around a 16-oz water bottle every morning; every time you finish the bottle, take one of the bands off, with the goal of removing all five bands by the end of the day.
5. Spinach
This leafy green is one of the best food sources of magnesium, says Coates. Just 3.5 oz of spinach packs 93 milligrams (mg) of magnesium, the USDA notes, which goes a long way toward the daily recommendation of 320 mg for women over age 30.
Magnesium is one of the most abundant minerals in the body and is needed for hundreds of enzymes to do their work, she says, including protein synthesis, blood pressure regulation, and muscle and nerve function.
Magnesium deficiency has been associated with higher levels of stress and anxiety and difficulty relaxing, which can all affect menopause symptoms, says Coates. Adding magnesium to your diet may also help you relax and lessen the symptoms of insomnia, she adds.
6. Almonds
Almonds are a good source of both protein and fiber:Just 50 g of almonds (less than ½ cup) packs 10.7 g of protein and 5.4 g of fiber into 313 calories, notes the USDA.
That’s an especially ideal ratio for fiber, according to the Academy of Nutrition and Dietetics, which recommends that women should aim to eat 14 g of fiber for every 1,000 calories they consume. Not only is fiber important for digestive health, it can also help you feel fuller longer, which can help keep your weight at a healthy level, says Coates.
Plus, almonds are rich in calcium and magnesium, two nutrients that are good for bone health, she says. Magnesium is involved in bone formation and aids the cells that control bone building and growth. There is evidence that a magnesium deficiency might be a risk factor for osteoporosis, according to the NIH.
Almonds also contain vitamin E, which, in larger amounts, has shown to offer some relief from mild hot flashes, according to a systematic review published in January 2023.
7. Quinoa
Whole grains are part of a healthy diet for women going through menopause, says Coates. Quinoa contains protein, fiber, B vitamins, and magnesium. Plus it’s a gluten-free grain that has a higher nutrition value than most traditional grains, she says.
Bonus: The fiber and protein found in quinoa can help boost your satiety levels, says Coates.
