Menopausal transition is associated with

✅ Loss of Bone density,

✅  Low muscle mass

✅ Increase of Fat mass;

✅ Increase risk of metabolic disease such as diabetes and heart disease;

Diet reach in protein & complex carbohydrate such as whole cereals and millets is often recommended to protect muscle mass and reduce the risk of metabolic diseases such as diabetes and heart disease.

Diet rich in Calcium, vitamin D, vitamin K, selenium, magnesium, and beta-carotene lead to improvement in Bone density in postmenopausal women;

Menopausal women must include these food items in their daily diet

1.     Whole cereals and millets such as jwar, bajra, ragi, barley etc..Ragi is one of the richest source of calcium

2.     Pulses and legumes such as all dal, peas, soyabean etc

3.     Fresh and dark coloured fruits such as pomegranate, papaya , black grapes & citrus fruits such as orange, mausambi etc..

4.     Colourful vegetables such as carrot, beet root, tomatoes, red onion, green leafy vegetables and other green vegetables such as bhindi, lauki, torai, tinda, kachha kela, gobhi etc..

5.     Milk and milk product such as curd with ocassional serving of cheese and paneerr

6.     Limit the intake of sugar, sweets and salt

7.     Avoid packed and processed food as much as you can

Sample diet plan

Early morning – 5 soaked almonds & 2 walnuts

Breakfast – Vegetable poha with sprouts or besan chilla with green chutney

Lunch – 1 bowl of beetroot, radish and tomato salad, 1 bowl of dal / sabzi , ½ bowl curd, 1-2 millet chappati

Mid afternoon – Fruits

Evening – 1 cup of tea, 1 bowl home made bhel with bhuna channa

Dinner – 1 bowl of soup/ salad, 1 bowl of sabzi, 1 roti or rice

Bed time – 1 cup of milk 

If you have craving for sweets, you can have 4-5 kismiss or 2 dates or 1 small ragi ladoo with seeds (use jaggery insted of sugar to make ladoo)