Menopause and Nutrition

Some risk factors and symptoms linked with aging and can't be changed. But good can help prevent or ease certain conditions that may develop during and after .

Basic Dietary Guidelines for Menopause

Get enough . Eat and drink two to four servings of dairy products and -rich foods a day. Calcium is found in dairy products, fish with bones (such as sardines and canned salmon), broccoli, and legumes. Aim to get 1, 200 milligrams per day.

Pump up your iron. Eat at least three servings of iron-rich foods a day. 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 vegetables. Most adult women should get about 21 grams of fiber a day.

Eat . Have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Read labels. Use the package label information to help yourself make the best choices for a healthy lifestyle.

Drink plenty of water. As a general rule, drink eight glasses of water every day. That fulfills the daily requirement for most healthy adults.

Maintain a . If you're, cut down on and eat fewer foods that are high in fat. Don't skip meals, though. A registered dietitian or your doctor can help you figure out your ideal body weight.

Cut back on high-fat foods. Fat should provide 25% to 35% or less of your total . Also, limit to less than 7% of your total . raises and boosts your . It's found in fatty meats, whole milk, ice cream, and cheese. Limit to 300 milligrams or less per day. And watch out for, found in vegetable oils, many baked goods, and some margarine. Trans fat also raises and increases your risk for heart disease.

Use sugar and salt in moderation. Too much sodium in the diet is linked to . Also, go easy on smoked, salt-cured, and charbroiled foods - these foods have high levels of nitrates, which have been linked to .