Best Foods to Eat During Menopause to Protect Your Bones, Muscles, Heart, Gut & Overall Health by Katie Malone

When it comes to nutrition during menopause, my approach is always to add before subtracting. Rather than beginning menopause nutrition with calorie cutting or a long list of foods to avoid, I encourage women to first add the foods that help protect muscle, bone health, cardiovascular health, digestive function and overall nutritional adequacy.

Protein-Rich Foods to Support Muscle

• fish
• poultry
• eggs
• Greek yogurt
• cottage cheese
• tofu
• tempeh
• edamame
• beans
• lentils
• lean meats

Photo credit: Jan Mostrom (chicken lentil soup with creamy lemon yogurt sauce recipe)

Calcium-Rich Foods to Support Bone 

• milk
• yogurt
• cheese
• calcium-set tofu
• fortified soy milk
• canned salmon with bones
• sardines with bones
• kale
• bok choy
  

Photo credit: Elisa Schmitz (high-protein creamy Mediterranean salmon spread recipe)

Fiber-Rich Foods to Support Digestion, Blood Sugar and Cardiovascular Health

• beans
• lentils
• vegetables
• fruits
• whole grains
• nuts
• seeds
  

Photo credit: Elisa Schmitz (Puerto Rican rice and beans recipe)

Sources of Unsaturated Fats to Support Heart and Brain Health

• olive oil
• avocado
• nuts
• seeds
• fish
  

Photo credit: Jan Mostrom (Mediterranean olive oil vinaigrette recipe)

Vitamin D Sources to Support Bone and Muscle Function

• salmon
• trout
• egg yolks
• UV-treated mushrooms
• fortified milk or plant-based alternatives
  

Photo credit: Elisa Schmitz (lemon dijonnaise baked salmon recipe)

These are not special “menopause foods.” They are nutrient-rich foods that help women meet the body’s changing needs and build a strong foundation for healthy aging. They can also be combined into satisfying, recipe-friendly meals such as grain bowls, soups, salads, yogurt bowls, smoothies, stir fries, sheet-pan meals and bean- or lentil-based entrées.

Photo credit: Donna John (superfood parfait recipe)

Photo credit (main): under license from Bigstock

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