Best Foods to Eat During Menopause to Protect Your Bones, Muscles, Heart, Gut & Overall Health Menopause Nutrition Women's Health Family Health Heart Health

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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