Key takeaways
- Protein at every meal protects muscle.
- Fiber supports blood sugar and gut health.
- Calcium and vitamin D protect bones.
- Mediterranean-style eating is a good model.
- Limit sugar, alcohol and your hot flash triggers.
You don't need a complicated diet. A few simple principles go a long way during menopause.
Key nutrients
| Nutrient | Why it matters | Good sources |
|---|---|---|
| Protein | Muscle, fullness | Fish, eggs, yogurt, beans, tofu |
| Fiber | Blood sugar, gut health | Vegetables, oats, legumes, berries |
| Calcium | Bone health | Dairy, fortified plant milk, greens |
| Vitamin D | Bone health, mood | Oily fish, eggs, UV mushrooms, sunlight |
| Omega-3s | Heart health | Salmon, sardines, walnuts, flax |
| Phytoestrogens | Plant compounds | Soy, chickpeas, flaxseed |
A sample day
Breakfast
Greek yogurt with berries, ground flaxseed and walnuts, with a warm drink and your Menovelle capsules.
Lunch
Lentil and vegetable soup with a slice of whole-grain bread.
Snack
An apple with almond butter.
Dinner
Baked salmon, roasted vegetables, sautéed shiitake mushrooms and quinoa.
Foods to limit
- Sugary drinks and desserts
- White bread and refined snacks
- Processed meats
- Alcohol
- Your personal hot flash triggers, such as spicy food or hot drinks
Menovelle adds 10 functional mushrooms, including maitake and shiitake for metabolism and white button for hormonal balance, to a healthy eating pattern.
Talk to your doctor or a dietitian before major diet changes if you have diabetes, kidney disease or a history of eating disorders, or take medicines affected by diet.
Sources
- Harvard T.H. Chan School of Public Health – "The Nutrition Source: Healthy Eating Plate."
- British Menopause Society – "Diet and menopause."
- NIH Office of Dietary Supplements – "Calcium" and "Vitamin D" fact sheets.
Common questions
What should I eat during menopause?
Protein, fiber, calcium, vitamin D, omega-3s and plenty of plants.
What foods should I limit?
Sugary foods and drinks, refined carbs, processed meats, alcohol and hot flash triggers.
Are mushrooms good during menopause?
Yes, they provide fiber, B vitamins and antioxidants.