What Are Some Basic Dietary Guidelines for Menopause?
During menopause, eat a variety of foods to get all the nutrients you need. Since women’s diets are often low in iron and calcium, follow these guidelines: • Get enough calcium. Eating and drinking 2-4 servings of dairy products and calcium-rich foods a day will help ensure that you are getting enough calcium in your daily diet. Calcium is found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes. An adequate intake of calcium for women aged 51 and older is 1200 milligrams per day. • Pump up your iron intake. Eating at least 3 servings of iron-rich foods a day will help ensure that you are getting enough iron in your daily diet. Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron in older women is 8 milligrams a day. • Get enough fiber. Help yourself to foods high in fiber such as whole-grain breads, cereals, pasta, rice, fresh fruits, and vege
