Vitamin D

You need to have lot of sea food to get your daily dose of Vitamin D. You can have approximately around 75gms to 100gms of fish on a daily basis.

However, if you are vegetarian, you can go for cereals like corn, bajra (pearl millet) or jowar (millet).

Phosphorus and Magnesium

For phosphorus and magnesium, you can eat nuts like almonds or badam and walnuts. You can have around five to six each on a daily basis. However, restrict the intake of cashews or kaju as it is rich in fat.

Also, include pulses in your diet, like moong dal (split green gram).

Fruits for You

Remember, apart from the health problem, menopause also brings with it weight gain. Be very careful while eating as excess weight gain can cause other problems like increasing the risk of a heart attack.

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You can have as many different kinds of fruits as you like. However, make sure you have at least two servings of fruit on a daily basis.

Just be careful that you restrict eating fruits that aggravate weight gain like mangoes, bananas and custard apple or sitaphal.

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Apart from the above, include lot of fibre in your food like wheat products like chapattis to help in easy digestion.

However, remember that your diet requirements may vary as per your weight and height. Also, it depends on your health in the past.

So, before you plan for a proper diet, make sure you you consult a gynaecologist and dietician to get the exact diet plan for you.