A woman with menopause should follow a healthy diet that is low in fat and cholesterol. Make sure there is adequate calcium and vitamin D in your diet.

Recommended calcium and vitamin D intake:

• 1,000 to 1,500 mg per day.
• 400-600 IU of vitamin D per day.

General dietary measures include:

• A soybean rich diet may help prevent menopause symptoms and osteoporosis.
• Avoid excessive vitamin A.
• Avoid spicy foods.
• Calcium-rich foods include sardines (in oil), milk, cheese, yogurt, salmon, broccoli, soybean, and turnip greens.
• Eliminate or at least reduce caffeine.
• Check with your doctor about supplemental vitamins E, K, D, magnesium, manganese, and zinc. Fruits and vegetables are great natural sources for these vitamins and minerals.

Other important general dietary measures include:

• Control calories:
• Eat just enough calories to achieve and maintain a healthy weight.
• Eat quality fats:
• Use virgin olive oil and other unsaturated, low-cholesterol fats.
• Eat the right amount of fats, carbohydrates and protein:
• Limit your fat intake to 20 or 30 percent, but don't substitute simple carbohydrates for fat.
• Less than 7% of the day's total calories from saturated fat.
• Up to 10% of the day's total calories from polyunsaturated fat.
• Up to 20% of the day's total calories from monounsaturated fat
• Avoid fad diets:
• Eat a well-rounded diet instead.
• Eat small, frequent meals.
• Avoid large and heavy meals.
• Limit cholesterol in diet:
• To less than 200 milligrams a day.
• Limit iron intake:
• Too much iron can increase atherosclerosis.
• Eat enough dietary fiber:
• Whole grains are best.
• Eat plenty of fresh fruit and vegetables
• Eat more soy
• Reduce salt in your diet
• Optimal: no more than 2 grams per day.
• Check with your doctor about supplementing your diet with B vitamins:
• Vitamin B1 (thiamine)
• Vitamin B2 (riboflavin)
• Vitamin B3 (niacin)
• Vitamin B5 (pantothenic acid)
• Vitamin B6 (pyridoxine)
• Vitamin B12 (cobalamin)