Tap on the photos to learn about foods to eat and foods to avoid during perimenopause or menopause.
FoodsTo Avoid
Foods To Eat
Greek yogurt
Low-fat dairy, like Greek yogurt, is rich in calcium, which supports strong bones during perimenopause and menopause. Greek yogurt is also rich in protein, which helps support muscle strength.
Added sugar and starch
As your body changes during menopause, it may process starches differently, which can lead to blood sugar spikes and weight gain. High starch foods include white pasta, bread, rice, and potatoes. Added sugars are typically found in sweetened drinks, candy, ice cream, and sweetened yogurt.
Salmon
Salmon is a lean protein that is part of the Mediterranean diet, which may help support health during menopause. Salmon is rich in vitamin D, which is important for bone health, and omega-3s. Omega-3s may help lower heart disease risk and support brain health and mood.
Salty snacks
Too much salt can increase the risk of heart disease. Most of the salt people eat comes from restaurant meals and processed foods. Some of the top salt contributors are salty snack foods, like chips, crackers, and pretzels.
Excess caffeine
Caffeine may contribute to hot flashes and negatively affect sleep. Each person’s sensitivity to caffeine is different, and it may change during menopause. Some signs of being sensitive to caffeine include feeling anxious, having headaches, or having trouble sleeping.
Edamame
Some soy products like edamame may help reduce some menopause symptoms. This includes hot flashes and night sweats for some people. Soy contains phytoestrogens, which are plant compounds that are similar to estrogen.
Leafy green vegetables
Dark green leafy vegetables are rich in nutrients, such as calcium, which is important for bones. They are also a good source of plant-based iron, which supports muscles and energy. Dark leafy green vegetables include kale, spinach, and dark salad greens.
[MENO-860] Menopause Diet Plan: 4 Foods To Eat and 3 To Avoid
MyHealthTeam
Created on March 20, 2026
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Transcript
Tap on the photos to learn about foods to eat and foods to avoid during perimenopause or menopause.
FoodsTo Avoid
Foods To Eat
Greek yogurt
Low-fat dairy, like Greek yogurt, is rich in calcium, which supports strong bones during perimenopause and menopause. Greek yogurt is also rich in protein, which helps support muscle strength.
Added sugar and starch
As your body changes during menopause, it may process starches differently, which can lead to blood sugar spikes and weight gain. High starch foods include white pasta, bread, rice, and potatoes. Added sugars are typically found in sweetened drinks, candy, ice cream, and sweetened yogurt.
Salmon
Salmon is a lean protein that is part of the Mediterranean diet, which may help support health during menopause. Salmon is rich in vitamin D, which is important for bone health, and omega-3s. Omega-3s may help lower heart disease risk and support brain health and mood.
Salty snacks
Too much salt can increase the risk of heart disease. Most of the salt people eat comes from restaurant meals and processed foods. Some of the top salt contributors are salty snack foods, like chips, crackers, and pretzels.
Excess caffeine
Caffeine may contribute to hot flashes and negatively affect sleep. Each person’s sensitivity to caffeine is different, and it may change during menopause. Some signs of being sensitive to caffeine include feeling anxious, having headaches, or having trouble sleeping.
Edamame
Some soy products like edamame may help reduce some menopause symptoms. This includes hot flashes and night sweats for some people. Soy contains phytoestrogens, which are plant compounds that are similar to estrogen.
Leafy green vegetables
Dark green leafy vegetables are rich in nutrients, such as calcium, which is important for bones. They are also a good source of plant-based iron, which supports muscles and energy. Dark leafy green vegetables include kale, spinach, and dark salad greens.