Nutrition Needs during Menopause!

Do we need to think differently about our nutrition needs during menopause? Kinda. This is such an important time because so many changes are happening in our bodies. This makes it even more important to make sure we are giving our bodies the best nutrients. One of those nutrients is Calcium.

Why do we need calcium?

Though we can change our nutrition needs during menopause in many ways, one of those is to make sure we get enough calcium. Our bones DO need calcium!

If we don’t get enough calcium in through our diet, the calcium may be stolen from our bones and redirected to more needed areas.

What does calcium do? We need calcium to make our muscles move, to carry messages between our nerves, to make blood move throughout our blood vessels, to help release hormones and to keep a normal heartbeat. Super important right? So let’s make sure we are eating enough calcium rich foods in our diet.

How much calcium do we need?

Adults 19-50 years of age need 1000mg

Adults over the age of 50 need 1200mg

What about supplements?

Many women start taking supplements to help meet their nutrition needs during menopause and this is totally ok. But, if you can get enough calcium through your diet, this is still the preferred way. Have a look at the list below. Start adding up how much calcium YOU are getting on a daily basis. Are you adequately meeting your nutrition needs during menopause as far as calcium is concerned?

Food Sources from

Buttermilk1 cup/250mL186 mg
Fortified orange juice1 cup/250mL300 mg
Fortified almond, rice or soy beverage1 cup/250mL300 mg**
Milk – whole, 2%, 1%, skim, chocolate1 cup/250mL300 mg***
Milk, evaporated1/2 cup/125 mL367 mg
Milk – powder, dry1/3 cup/75 mL270 mg
Yogurt – plain, 1-2% M.F.3/4 cup/175 mL332 mg
Almonds, dry roast1/2 cup/125 mL186 mg
Beans – white, canned1 cup/250 mL191 mg
Cheese – Blue, Brick, Cheddar, Edam, Gouda, Gruyere, Swiss1 ¼”/3 cm cube245 mg
Cheese – Mozzarella1 ¼”/3 cm cube200 mg
Drinkable yogurt4/5 cup/200 mL191 mg
Frozen yogurt, vanilla1 cup/250 mL218 mg
Fruit-flavoured yogurt3/4 cup/175 mL200 mg
Ice cream cone, vanilla, soft serve1232 mg
Kefir (fermented milk drink) – plain3/4 cup/175 mL187 mg
Molasses, blackstrap1 Tbsp/15 mL180 mg
Salmon, with bones – canned1/2 can/105 g240 mg
Sardines, with bones1/2 can/55 g200 mg
Soybeans, cooked1 cup/250 mL170 mg
Beans – baked, with pork, canned1 cup/250 mL129 mg
Beans – navy, soaked, drained, cooked1 cup/250 mL126 mg
Collard greens – cooked1/2 cup/125 mL133 mg
Cottage cheese, 1 or 2%1 cup/250 mL150 mg
Figs, dried10150 mg
Instant oatmeal, calcium added1 pouch/32 g150 mg
Soy flour1/2 cup/125 mL127 mg
Tofu, regular – with calcium sulfate3 oz/84 g130 mg
Beans – baked, plain1 cup/250 mL86 mg
Beans – great northern, soaked, drained, cooked1 cup/250 mL120 mg
Beans – pinto, soaked, drained, cooked1 cup/250 mL79 mg
Beet greens – cooked1/2 cup/125 mL82 mg
Bok choy, Pak-choi – cooked1/2 cup/125 mL84 mg
Bread, white2 slices106 mg
Chickpeas (garbanzo beans)1 cup/250 mL77 mg
Chili con carne, with beans – canned1 cup/250 mL84 mg
Cottage cheese – 2%, 1%1/2 cup/125 mL75 mg
Okra – frozen, cooked1/2 cup/125 mL89 mg
Processed cheese slices, thin1115 mg
Turnip greens – frozen, cooked1/2 cup/125 mL104 mg
Artichoke – cooked1 medium54 mg
Beans, snap – fresh or frozen, cooked1/2 cup/125 mL33 mg
Broccoli – cooked1/2 cup/125 mL33 mg
Chinese broccoli (gai lan) – cooked1/2 cup/125 mL46 mg
Dandelion greens – cooked1/2 cup/125 mL74 mg
Edamame (East Asian dish, baby soybeans in the pod)1/2 cup/125 mL52 mg
Fireweed leaves, raw1/2 cup/125 mL52 mg
Grapefruit, pink or red127 mg
Hummus1/2 cup/125 mL50 mg
Kale – cooked1/2 cup/125 mL49 mg
Kiwifruit126 mg
Mustard greens – cooked1/2 cup/125 mL55 mg
Orange1 medium50 mg
Parmesan cheese, grated1 Tbsp/15 mL70 mg
Rutabaga (yellow turnip) – cooked1/2 cup/125 mL43 mg
Seaweed (agar) – dried1/2 cup/125 mL35 mg
Snow peas – cooked1/2 cup/125 mL36 mg
Squash (acorn, butternut) – cooked1/2 cup/125 mL44 mg
Do you want more nutrition tips? Hop on over to my youtube channel and check out the playlists section where you will find menopause and nutrition!

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