Food and the menopause

Fats

Avoiding saturated fats can reduce your risk of heart disease. Simple ways of doing this include replacing butter with a low-fat spread, using skimmed milk instead of full-fat milk and choosing leaner cuts of meat. The types of fat found in oily fish, such as mackerel, herrings and sardines, may also improve heart health. These fats may also reduce your risk of diabetes.

Studies have shown that changing the types of fat you eat is more important than reducing overall fat intake to reduce your risk of coronary heart disease or stroke.

Carbohydrates

A healthy diet should contain plenty of wholegrain cereals as well as starchy vegetables containing fibre and vitamins to provide energy. Eat wholegrain breakfast cereals, brown bread and wholemeal pasta rather than more refined carbohydrates such as sugary cereals, white bread and ordinary pasta.

Protein

It's important that your diet contains enough protein. This can come from meat, dairy products, nuts and pulses (beans and lentils). As we get older, we need more protein and it plays a vital role in helping your body recover from illness, infections and surgery.

Calcium

It's important to get enough calcium in your diet as it's vital for bone health after the menopause.

Good sources of calcium include dairy products, such as milk, cheese and yoghurt - choose lower-fat varieties when you can - and canned fish, such as sardines, where you eat the bones. Other sources of calcium include green leafy vegetables, such as broccoli and cabbage but not spinach, soya beans and tofu.

Vitamins and minerals

Several studies show that eating plenty of fruit and vegetables can lower the risk of many illnesses. This may be because of the antioxidants they contain such as vitamins E and C.

Eat at least five portions of fruit and vegetables a day. Surveys show that most women aged 50 to 64 eat less than this. Eating lots of different types of fruit and vegetables, so that you get a variety of nutrients, is thought to bring the greatest benefits.

Read more about healthy eating and 5 A DAY.