Table 2.

The main nutritional indications in menopause.

Body composition

Use body composition analysis tools to assess nutritional status Keep the weight in healthy range with adequate nutrients intake

Manage overweight, obesity: reduce current energy by 500–700 kcal/day Regularly physical activity

Dietary recommendations

Protein—0.8–1–1.2 g/bwkg/day

Calcium, vitamin D, vitamin C, vitamin B

n-3 LCPUFA, omega-3 fatty acids

Vegetables: 300–400 g/day, 3–4 portions/day

Fruits: 100–200 g, 1–2 portions/day

Legumes: beans, peas, lentils, chickpeas, soy/at least once a week

Low-fat dairy products, half a liter of milk—calcium Red meat: 350–500 g boiled/steamed/fried—per week Deep-sea fish: 100–120 g/occasion/at least two servings per week 30 g unsalted nuts, oily seeds/per day 30–45 g/day dietary fiber: whole grain, fiber-rich cereals

To be avoided

Simple, fast-acting sugars

Smoking Sugary and alcoholic beverages Sedentary life Salt (max. 5 g/day) Saturated fat—not exceed 10% of the total energy intake