Health topics · Nutrition and healthy eating
Eating well in midlife
Food that supports bones, heart and energy.
Education only. This page gives general information. It does not replace advice from your doctor. If you are worried about a symptom, see your general practitioner or call healthdirect on 1800 022 222. In an emergency, call 000.
What changes
After menopause women lose bone more quickly, and the risk of heart disease rises. Muscle is easier to lose and harder to build. What you eat can help with all three.
What to eat
- Calcium rich foods every day: women over 50 need about 1,300 milligrams, from foods such as milk, yoghurt, cheese, calcium fortified alternatives, tinned fish with bones and some leafy greens
- Protein at each meal to keep muscle
- Plenty of vegetables, fruit, legumes and wholegrains
- Healthy fats from olive oil, nuts, seeds and oily fish
- Less alcohol, which can also trigger hot flushes
Vitamin D
Your body makes vitamin D from sunlight. If you get little sun, ask your doctor whether you need a test or a supplement.
Talk to us
Our free workshops cover this and more, in plain language, with time for questions. See our programmes or get support.