Good Menopause Diet Foods


                A menopause diet must take into consideration the health needs of a postmenopausal woman. Obesity may be linked to hot flashes and heart concerns, so a menopausal diet must contain the right amount of calories. A menopause diet should be rich in vitamins that promote bone and heart health and that assist with menopausal symptoms. Vitamin E, vitamin D, calcium, omega-3 fatty acids, and vitamin B are important for postmenopausal health. Here are some foods that should be included in a menopause diet.

Lean Meats and Low Fat Dairy Products for a Menopause Diet

                Lean meats and low fat dairy products are lower in calories than their high fat counterparts and are generally better for your heart.  Red meats and poultry are high in vitamin B. Be sure to select lean cuts and have moderate portions to keep fat consumption to a minimum. Fish is an excellent option, because it is low in fat and has vital nutrients. Salmon, mackerel, and tuna are high in vitamin D, omega-3 fatty acids, and some types of vitamin B. Canned fish with edible bones also provides calcium. Dairy products such as milk, yogurt, and cheddar cheese are good sources of calcium and vitamin B12. Many dairy products are also fortified with vitamin D.

Nuts, Seed, Beans, and Healthy Oils for a Menopause Diet

                Nuts and seeds such as almonds, peanuts, sunflower seeds, and hazelnuts provide vitamin E. Nuts also supply some vitamins B3, B7, and B9. Beans are a low fat source of protein and vitamins B1, B2, B3, B6, and B9. Soybeans, tofu, and baked beans supply calcium to a postmenopausal woman. Healthy oils such as sunflower oil, corn oil, wheat germ oil, safflower oil, and soybean oil contain vitamin E. Use healthy oils in moderation, because they are high in calories.

Grains and Starchy Foods for a Menopause Diet

                Whole grains are an important part of a menopause diet. They contain vitamins B1, B2, and B3. Potatoes are a good source of vitamins B1, B2, and B6. Grains and starchy foods contain many carbohydrates which the body burns for fuel. Measure out appropriate serving sizes of these foods so that you consume the proper amount of calories each day.

Fruits and Vegetables for a Menopause Diet
                Fruits and vegetables are low in calories and rich in nutrients. Bananas, grapefruit, watermelon, mushrooms, green leafy vegetables, and citrus fruits contain vitamin B. Turnips and broccoli have calcium. Broccoli is also a source of vitamin E. Other fruits and vegetables with vitamin E include spinach, tomatoes, mango, and kiwi. Have fruits and vegetables with every meal.

                A woman's health needs change when she reaches menopause. Bone health and heart health become a priority. Menopausal symptoms may need to be addressed. Calcium, vitamin D, vitamin E, vitamin B, and omega-3 fatty acids can help with these needs. A good menopause diet contains foods that are high in these nutrients.


Foods for a Menopause Diet

·         Lean Red Meat and Poultry

·         Low Fat Dairy Products

·         Fish

·         Nuts and Seeds

·         Healthy Oils

·         Beans

·         Whole Grains and Potatoes

·         Fruits and Vegetables




1. Osteoporosis. Medline Plus. National Institutes of Health.

2. Menopause. University of Maryland Medical Center.

3. Menopause and Hot Flashes. WebMD.

4. Calcium and Vitamin D: Important at Every Age. NIH Osteoporosis and Related Bone Disease National Resource Center. National Institutes of Health.

5. The Herb and Spice Companion by Marcus A. Webb and Richard Craze

6. Vitamin D. Office of Dietary Supplements. National Institutes of Health.

7. Vitamin E. Office of Dietary Supplements. National Institutes of Health.


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