It is always beneficial to lead a healthy and balanced diet at all times. Doing so by reducing the intake of processed foods will help in maintaining a fit body and a positive mood. Meals that are either low in carbohydrates or consist of a high level of nutrients are ideal. Including the following nutrients in your diet while undergoing menopause may help alleviate uncomfortable symptoms (i.e., hot flashes, appetite fluctuations, insomnia, etc.):

1. Carbohydrates
Plant based-foods like quinoa, buckwheat, and beetroots are a fantastic choice of carbs with a high quantity of other nutrients as well. That is why this category has been kept on top of this list of essential nutrients. Basically, having a balance carbs diet helps in targeting the insulin levels, which might decrease otherwise and cause diabetic issues after menopause. Other similar problems could be related to weight gain and disruption of sleep if sufficient carbs are not included in your diet for menopause.

2. Protein
Proteins are every individual’s best friend if they want to lose weight and gain energy. For muscle-protein synthesis to take place and repair your body over time, research has recommended at least 25-30 mg of protein intake in every meal.

3. Calcium
Everyone knows the benefits of calcium. It helps strengthen the bones and their density. This becomes a requirement for women after menopause. As fatigue takes over along with other issues related to tissues and bones, calcium requirement per day increases. In fact, surveys have concluded that women who are above 50 years should opt for 1,200 mg daily intake of calcium. This acts as an important dietary tip for menopause.

4. Drink more water
Our body mass will be dominated by water until the end. Therefore, a woman has to strictly take care of water intake after her menopause. Around 64-67 ounces of water should be consumed by women each day. It keeps the metabolism up and running, and doesn’t allow dehydration to surface either.

5. Dietary fibers
Other must-have components in your daily diet during menopause are food items with dietary fiber. Their requirements are also inclined with the increasing age. For example, women aged 50 would need 20-25 grams per day in comparison to younger women, whose metabolism would be fine with below 20 grams per day.

6. Vitamin D
While women are advised to consume calcium increasingly with the start of menopause, the intake of vitamin D also becomes equally important. It helps in absorbing the amount of calcium in the body. Women should opt for consuming at least 550-600 international units (IU) of vitamin D. However, if the women are above 70-75 years, they are recommended to increase the daily intake from 600 to 700 IU. Cheese, cod liver oil, salmon, beef, eggs, and other foods are rich sources of vitamin D.