Menopause and aging is associated with several risks factors and symptoms that may be unavoidable, however there are good nutrition that can help prevent or ease certain conditions that may develop during and after menopause.

Foods to eat during menopause
During menopause, you have to consume a variety of foods to get all the nutrients you need. Women’s diets are often low in calcium and iron, so you have to follow these guidelines:

Get enough calcium: Eat and drink two to four servings of dairy products and calcium-rich foods daily. Foods that contain calcium includes sardines, canned salmon, calcium found in dairy products, fish with bones such as sardines and canned salmon, broccoli, and legumes. Target 1,200 milligrams daily.

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Pump up your iron: Eat at least three servings of iron-rich foods daily. 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: Ensure to eat foods high in fiber, such as wcereals, whole-grain breads, pasta, rice, fresh fruits, and vegetables. Most adult women should get about 21 grams of fiber a day.

Drink plenty of water: Drink eight glasses of water every day. That fulfills the daily requirement for most healthy adults.

Maintain a healthy weight: If you’re obese or overweight reduce portion sizes of food you consume and start eating fewer foods high in fat. Avoid skipping meals in a bid to lose weight. A registered dietitian or your doctor can help you figure out your ideal body weight.

Reduce intake of high-fat foods: Reduce saturated fat to less than 7% of your total daily calories. Saturated fat raises cholesterol and increases your risk for heart disease. It’s found in fatty meats, whole milk, ice cream, and cheese. Limit intake of cholesterol to 300 milligrams or less daily. Watch out for trans-fats, found in vegetable oils, many baked goods, and some margarine. Trans fat also raises cholesterol and increases your risk for heart disease.

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Use sugar and salt in moderation: Too much sodium in the diet is linked to high blood pressure. Avoid intake of salty, smoked, and charbroiled foods because these foods have high levels of nitrates, which have been linked to cancer.

Limit intake of alcohol
Foods to Help Menopause Symptoms

Plant-based foods that have isoflavones (plant estrogens) work in the body like a weak form of estrogen. For this reason, soy may help ease menopause symptoms, although research results are uncertain. Isoflavones can be found in foods such as tofu and soy milk.

Foods to Avoid During Menopause

If you’re having hot flashes during menopause, you may find it helps to avoid certain foods that can trigger symptoms. Avoid spicy foods and drinks like alcohol and caffeine.

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Supplements after Menopause

There is a direct link between the lack of estrogen after menopause and the development of osteoporosis, calcium and vitamin D supplements, combined with a healthy diet, may help prevent the start of this condition.
Source: http://www.healthdiary365.com/2018/05/23/best-foods-for-menopause/