Menopause is known for ushering in a host of physiological changes, one of which is shifting nutritional needs that may impact a woman’s diet. In particular, certain foods that are lower in calories but still dense in key vitamins and minerals are helpful to eat during menopause.
The reason for this nutritional shift is that many women in menopause lose muscle mass and experience a slowdown of their metabolism, says Erin Coates, RD, a registered dietitian and health coach at the Cleveland Clinic in Ohio. For this reason, “women going through menopause don’t need as many calories as they did when they were younger,” she says. “Portion control across the board is the No. 1 recommendation for women that age.”
But there’s a catch: Even though you may need to eat fewer calories, the National Institute on Aging still recommends that you get enough vitamins and nutrients to help prevent conditions like osteoporosis and heart disease.
That’s why seeking out nutrition-packed foods is more important than ever, says Coates. You may also need to talk with your healthcare provider or registered dietitian-nutritionist about taking dietary supplements to make sure you’re getting the vitamins and minerals your body needs, she says.
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How to Adjust Your Diet for Menopause
You don’t have to overhaul your eating habits just because you’re going through menopause. There’s also no such thing as a “menopause diet.” Every woman is different and has different needs and symptoms, says Coates. Just follow a few guidelines.
“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.
Lastly, focus on incorporating some of the following key ingredients with high nutritional value into your diet when possible.
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7 Foods to Incorporate Into Your Diet During Menopause
Here are seven foods that can help you control your weight, reduce the risk of chronic conditions, and even manage some of the symptoms that can come with menopause.
1. Fortified Yogurt
Yogurt (dairy and fortified) can be a great source of vitamin D and calcium, says Coates. This vitamin-and-mineral combo shores up bone health (which matters during menopause, a time commonly marked by bone density loss) 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. Milk is the most common example, as almost all of the U.S. milk supply is voluntarily fortified with 100 international units 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 during menopause, 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.
Protein needs during menopause are 1.0 to 1.2 grams (g) per kilogram of bodyweight.
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.
In addition to packing omega-3s, salmon is a great source of protein. A 3-ounce (oz) filet has 16.8 g of protein, according to the U.S. Department of Agriculture (USDA).
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 and refill it to meet your hydration needs, which vary by body weight.
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, according to the USDA, 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.
Research has found associations between magnesium deficiency and 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 one-half cup) packs 10.7 g of protein and 5.4 g of fiber into 313 calories, according to the USDA.
That’s an especially ideal ratio for fiber, according to the Academy of Nutrition and Dietetics, which recommends that women 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 2022.
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 nutritional value than most traditional grains, she says.
Bonus: The fiber and protein found in quinoa can help boost your satiety levels, says Coates.
The Takeaway
During menopause, your nutritional needs change. There’s no formal menopause diet to follow, but some foods are particularly rich in vitamins, minerals, and protein that may help ease common symptoms of the biological shift.
To help with weight management, night sweats, bone health, and more, prioritize a diet rich in vitamin D, lean protein, magnesium, fiber, B vitamins, and adequate hydration.
Healthy foods to eat during menopause include fortified yogurt, lean protein, salmon, water, spinach, almonds, and quinoa.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Erdélyi A et al. The Importance of Nutrition in Menopause and Perimenopause: A Review. Nutrients. December 21, 2023.
Alvarez-Mon MA et al. Exploring the Role of Nutraceuticals in Major Depressive Disorder (MDD): Rationale, State of the Art and Future Prospects. Pharmaceuticals. August 21, 2021.
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Becky Upham has worked throughout the health and wellness world for over 25 years. She's been a race director, a team recruiter for the Leukemia and Lymphoma Society, a salesperson for a major pharmaceutical company, a blogger for Moogfest, a communications manager for Mission Health, a fitness instructor, and a health coach.
Upham majored in English at the University of North Carolina and has a master's in English writing from Hollins University.
Upham enjoys teaching cycling classes, running, reading fiction, and making playlists.
