Foods to eat and avoid in menopause: Indian list

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN) and USDA FoodData Central, using the rules on How the ratings work. Last updated 26 October 2026.

The short version

Build your meals on these

Ragi
Curd
Paneer
Cow's milk
Boiled egg
Fenugreek leaves
Amaranth leaves
Drumstick leaves
Moong dal
Masoor dal
Soya bean
Rohu

Keep these small

Added sugar
Mithai and sweets
Sugary drinks and juice
Biscuits and bakery
Namkeen and chips
Fried snacks
Dates
Oils and ghee

Why build on these

Each of these gives a good share of the calcium your bones need more of now, or the protein that helps you hold on to muscle. One serving of each:

Food	Calcium (mg)	Protein (g)
Ragi one roti's worth of flour, or a small katori cooked (30 g dry)	109 mg	2.1 g
Curd (Dahi)USDA one katori (100 g)	121 mg	3.5 g
Paneer (Chhena) a 50 g piece	238 mg	9.4 g
Cow's milk one glass (200 g)	236 mg	6.5 g
Boiled egg one egg (50 g)	27.6 mg	6.7 g
Fenugreek leaves (Methi sag) one katori cooked (100 g)	274 mg	3.7 g
Amaranth leaves (Chaulai) one katori cooked (100 g)	330 mg	3.3 g
Drumstick leaves (Saijan patta) one katori cooked (100 g)	314 mg	6.4 g
Moong dal one katori cooked (30 g dry)	12.9 mg	7.2 g
Masoor dal one katori cooked (30 g dry)	13.3 mg	7.3 g
Soya bean (Bhatmas) one katori cooked (30 g dry)	71.7 mg	10.7 g
Rohu one small portion (100 g)	39.4 mg	19.7 g

Calcium
Protein

Why keep these small

Added sugar, in chai and coffee too Jaggery and honey count as added sugar as well. It brings calories and nothing else, and the guidelines call more than 25 g a day high. (Guideline 15, p. 94)
Mithai and other sweets Sugar and fat together, often fried or made with ghee. The guidelines cover them as sugary and fatty foods. (Guideline 15, p. 99)
Sugary drinks, sharbat and packaged fruit juice Sugar in a glass, without the fibre of the whole fruit. The guidelines prefer whole fruit even to fresh juice. (Guideline 14, pp. 90-92; Guideline 15, p. 99)
Biscuits, cake, rusk and other bakery Usually maida with added sugar and fat, all three at once. (Guideline 15, p. 99)
Namkeen, bhujia and chips Fried and salty, and easy to eat by the handful without noticing. The guidelines name namkeen and chips among foods high in salt. (Guideline 15, p. 94)
Fried snacks: samosa, pakora, kachori, bhature Deep-fried, so a single piece carries a lot of oil. The guidelines count all deep-fried foods, samosa and kachori among them, as high in fat. (Guideline 15, p. 93)
Dates (khajoor) 16 g of sugar in a 24 g serving.
Oils and ghee One teaspoon (5 g) is about 44 kcal, so measure it.

The ICMR-NIN Dietary Guidelines for Indians (2024) ask everyone to keep foods high in fat, sugar and salt, and ultra-processed foods, to a minimum, and to eat whole fruit rather than juice (Guideline 14, pp. 90-92, and Guideline 15, pp. 93-99). Food numbers from the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except the 1 marked USDA, which comes from USDA FoodData Central because the Indian tables don't list it.

Questions people ask

Is soy good in menopause?

Yes, it is a good choice. 10.7 g of protein in a 30 g serving helps you hold on to muscle. People also ask about soya for its isoflavones, compounds similar in structure to the hormone oestrogen. NCCIH says soya isoflavone supplements or soya protein may help reduce hot flushes, but the effect may be small and the research has not been completely consistent, so the rating here counts soya for its protein. (NCCIH: Soy) All about Soya bean (Bhatmas).

Is milk good in menopause?

Yes, it is a good choice. 236 mg of calcium in a 200 g serving, which your bones need more of now. All about Cow's milk.

Is paneer good in menopause?

Yes, it is a good choice. 238 mg of calcium in a 50 g serving, which your bones need more of now. All about Paneer (Chhena).

Is ragi good in menopause?

Yes, it is a good choice. 109 mg of calcium in a 30 g serving, which your bones need more of now. All about Ragi.

Is sesame good in menopause?

Yes, it is a good choice. 166 mg of calcium in a 10 g serving, which your bones need more of now. All about Gingelly seeds (Til).

Is curd good in menopause?

Yes, it is a good choice. 121 mg of calcium in a 100 g serving, which your bones need more of now. All about Curd (Dahi).

Is chicken good in menopause?

Yes, it is a good choice. 21.8 g of protein in a 100 g serving helps you hold on to muscle. All about Chicken.

Is egg good in menopause?

Yes, it is a good choice. 6.7 g of protein in a 50 g serving helps you hold on to muscle. All about Boiled egg.

Is methi good in menopause?

Yes, it is a good choice. 274 mg of calcium in a 100 g serving, which your bones need more of now. All about Fenugreek leaves (Methi sag).

Is moong dal good in menopause?

Yes, it is a good choice. 7.2 g of protein in a 30 g serving helps you hold on to muscle. All about Moong dal.

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Every everyday food, rated

All 185 everyday foods on this site, rated for menopause. Tap a group to open it.

Where the ratings come from

Rated by the rules on How the ratings work, from their own numbers in the Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), except the 7 marked USDA, which come from USDA FoodData Central because the Indian tables don't list them.

Cereals and millets Good choice: 1, Fine as part of a meal: 22

Ragi Good choice 109 mg of calcium in a 30 g serving, which your bones need more of now.
Amaranth seed (Ramdana) Fine as part of a meal 54 mg of calcium and 4.4 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Atta (whole wheat flour) Fine as part of a meal 3.2 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Bajra Fine as part of a meal 3.3 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Barley (Jau) Fine as part of a meal 3.3 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Brown rice Fine as part of a meal 3.7 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
Dalia (broken wheat) Fine as part of a meal 4.3 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
Foxtail millet (Kangni) Fine as part of a meal 2.7 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Jowar Fine as part of a meal 3 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Little millet (Samai, Kutki) Fine as part of a meal 3 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Maida (refined wheat flour) Fine as part of a meal 3.1 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Maize (dry corn) Fine as part of a meal 2.6 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Oats (Jai)USDA Fine as part of a meal 3.9 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Parboiled rice Fine as part of a meal 3.1 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
Poha (rice flakes) Fine as part of a meal 3 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
Quinoa Fine as part of a meal 79 mg of calcium and 5.2 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
Rice puffed (Muramure) Fine as part of a meal Not a standout for calcium or protein in a 15 g serving, but fine as part of a meal.
Sabudana (sago pearls)USDA Fine as part of a meal Not a standout for calcium or protein in a 30 g serving, but fine as part of a meal.
Seviyan (vermicelli) Fine as part of a meal 2.9 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Suji (semolina) Fine as part of a meal 3.4 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Tender maize (bhutta) Fine as part of a meal 3.6 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
White rice Fine as part of a meal 3.2 g of protein in a 40 g serving, not enough to call it a good source, but fine as part of a meal.
Whole wheat Fine as part of a meal 3.2 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Dals and pulses Good choice: 15, Fine as part of a meal: 3

Besan (chickpea flour)USDA Good choice 6.7 g of protein in a 30 g serving helps you hold on to muscle.
Chana dal Good choice 6.5 g of protein in a 30 g serving helps you hold on to muscle.
Cowpea (Lobia) Good choice 6.1 g of protein in a 30 g serving helps you hold on to muscle.
Dry peas Good choice 6.1 g of protein in a 30 g serving helps you hold on to muscle.
Horse gram (Kulthi) Good choice 6.5 g of protein in a 30 g serving helps you hold on to muscle.
Kabuli chana (white chickpeas)USDA Good choice 6.1 g of protein in a 30 g serving helps you hold on to muscle.
Lentil whole (Sabut masoor) Good choice 6.7 g of protein in a 30 g serving helps you hold on to muscle.
Masoor dal Good choice 7.3 g of protein in a 30 g serving helps you hold on to muscle.
Moong dal Good choice 7.2 g of protein in a 30 g serving helps you hold on to muscle.
Sabut moong (whole green gram) Good choice 6.8 g of protein in a 30 g serving helps you hold on to muscle.
Sabut urad (whole black gram) Good choice 6.6 g of protein in a 30 g serving helps you hold on to muscle.
Soya bean (Bhatmas) Good choice 10.7 g of protein in a 30 g serving helps you hold on to muscle.
Soya chunks (soy nuggets)USDA Good choice 15.4 g of protein in a 30 g serving helps you hold on to muscle.
Toor dal (arhar dal) Good choice 6.5 g of protein in a 30 g serving helps you hold on to muscle.
Urad dal Good choice 6.9 g of protein in a 30 g serving helps you hold on to muscle.
Kala chana (whole Bengal gram) Fine as part of a meal 45 mg of calcium and 5.6 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Moth bean (Motha) Fine as part of a meal 46 mg of calcium and 5.9 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.
Rajma (kidney beans) Fine as part of a meal 40 mg of calcium and 5.7 g of protein in a 30 g serving, not enough to call it a good source, but fine as part of a meal.

Leafy greens Good choice: 8, Fine as part of a meal: 3

Amaranth leaves (Chaulai) Good choice 330 mg of calcium in a 100 g serving, which your bones need more of now.
Arbi leaves Good choice 216 mg of calcium in a 100 g serving, which your bones need more of now.
Bathua leaves (Bathua saag) Good choice 211 mg of calcium in a 100 g serving, which your bones need more of now.
Drumstick leaves (Saijan patta) Good choice 314 mg of calcium in a 100 g serving, which your bones need more of now.
Fenugreek leaves (Methi sag) Good choice 274 mg of calcium in a 100 g serving, which your bones need more of now.
Kohlrabi leaves (Ganth gobhi ka saag) Good choice 368 mg of calcium in a 100 g serving, which your bones need more of now.
Mustard leaves (Sarson ka sag) Good choice 191 mg of calcium in a 100 g serving, which your bones need more of now.
Radish leaves (Muli ka sag) Good choice 234 mg of calcium in a 100 g serving, which your bones need more of now.
Cabbage (Bandh gobi) Fine as part of a meal 52 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Lettuce (Salad ka patta) Fine as part of a meal 57 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Spinach (Palak) Fine as part of a meal 82 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Vegetables Good choice: 3, Fine as part of a meal: 29

Cluster beans (Gaur-ki-phalli) Good choice 121 mg of calcium in a 100 g serving, which your bones need more of now.
Green peas (Matar) Good choice 7.2 g of protein in a 100 g serving helps you hold on to muscle.
Green tuvar (fresh pigeon peas, Arhar ki fali) Good choice 8.1 g of protein in a 100 g serving helps you hold on to muscle.
Ash gourd (Petha) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Baby corn Fine as part of a meal 77 mg of calcium and 2.7 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Banana flower Fine as part of a meal 34 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Banana stem Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Bhindi (okra) Fine as part of a meal 86 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Brinjal (baingan) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Broad beans (Bakla) Fine as part of a meal 64 mg of calcium and 3.9 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Capsicum (Shimla mirch) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Cauliflower (Phul gobi) Fine as part of a meal 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Celery stalk (Ajmud) Fine as part of a meal 39 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Cucumber (Kheera) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Drumstick (Saijan-ki-phalli) Fine as part of a meal 33 mg of calcium and 2.6 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
French beans Fine as part of a meal 56 mg of calcium and 2.5 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Karela (bitter gourd) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Kohlrabi (Ganth gobhi) Fine as part of a meal 35 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Kovai (Konduri) Fine as part of a meal 34 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Lauki (bottle gourd) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Parwar (Parwal) Fine as part of a meal 31 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Pumpkin (Kaddu) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Raw banana (plantain) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Raw jackfruit Fine as part of a meal 46 mg of calcium and 2 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Raw mango (Kachcha aam) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Raw papaya (Kachcha papita) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Ridge gourd (Torai) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Snake gourd (Chachinda) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Spring onion (Hara pyaz) Fine as part of a meal 31 mg of calcium and 2.1 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Tinda Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Tomato Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Zucchini Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Fruits Fine as part of a meal: 20, Eat in moderation: 8, Fine in small amounts: 2, Limit: 2

Amla (Indian gooseberry) Fine as part of a meal Not a standout for calcium or protein in a 50 g serving, but fine as part of a meal.
Apple (Sev) Eat in moderation 14.3 g of sugar in a 150 g serving, so keep it to that.
Avocado fruit (Makhanphal) Fine as part of a meal 3 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Banana (Kela) Eat in moderation 13.7 g of sugar in a 100 g serving, so keep it to that.
Custard apple (Sharifa) Eat in moderation 13.3 g of sugar in a 100 g serving, so keep it to that.
Dried apricot (Khubani) Fine as part of a meal Not a standout for calcium or protein in a 24 g serving, but fine as part of a meal.
Fig (Anjeer) Fine as part of a meal 79 mg of calcium and 2 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Grapes (Angoor) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Guava (Amrud) Fine as part of a meal 2.2 g of protein in a 150 g serving, not enough to call it a good source, but fine as part of a meal.
Jack fruit (Kathal) Eat in moderation 12.2 g of sugar in a 100 g serving, so keep it to that.
Jamun (black plum) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Lemon juice (Nimbu) Fine in small amounts Used by the spoon, so it barely changes your numbers either way.
Litchi (Lichi) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Mango (Aam) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Mosambi (sweet lime) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Musk melon (Kharbooja) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Orange Fine as part of a meal Not a standout for calcium or protein in a 130 g serving, but fine as part of a meal.
Papaya (Papita) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Peach (Aroo) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Pear (Nashpati) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Pineapple (Ananas) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Plum (Alubokhara) Eat in moderation 10.1 g of sugar in a 100 g serving, so keep it to that.
Pomegranate (Anar) Eat in moderation 10.9 g of sugar in a 100 g serving, so keep it to that.
Raisins (Kishmish) Fine as part of a meal Not a standout for calcium or protein in a 15 g serving, but fine as part of a meal.
Red cherries (Gilas) Eat in moderation 10.7 g of sugar in a 100 g serving, so keep it to that.
Sapota (Chiku) Eat in moderation 12.3 g of sugar in a 100 g serving, so keep it to that.
Strawberry Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Tamarind pulp Fine in small amounts Used by the spoon, so it barely changes your numbers either way.
Water melon (Tarbuj) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Zizyphus (Ber) Fine as part of a meal 47 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Bael fruit (Bel) Limit 16.4 g of sugar in a 100 g serving.
Dates (khajoor) Limit 16 g of sugar in a 24 g serving.

Roots and tubers Fine as part of a meal: 9

Beet root (Chukandar) Fine as part of a meal 1.9 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Carrot (Gajar) Fine as part of a meal 35 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Colocasia (Arwi) Fine as part of a meal 30 mg of calcium and 3.3 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Lotus root (Kamal kakdi) Fine as part of a meal 38 mg of calcium and 1.9 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Potato (Alu) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Radish (Muli) Fine as part of a meal 30 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Sweet potato (Shakarkand) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Water chestnut Fine as part of a meal 37 mg of calcium in a 100 g serving, not enough to call it a good source, but fine as part of a meal.
Yam (Zimikandha) Fine as part of a meal 47 mg of calcium and 2.6 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Spices and condiments Fine as part of a meal: 1, Fine in small amounts: 17

Ajwain (carom seeds) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Asafoetida (Hing) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Black pepper (Kali mirch) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Cardamom (Elaychi) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Cloves (Lavang) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Coriander leaves (Hara dhania) Fine in small amounts A tablespoon, chopped (4 g) is too little to change your numbers much either way.
Coriander seeds (Dhania) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Cumin seeds (Jeera) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Curry leaves (Kadi patta) Fine in small amounts A sprig (2 g) is too little to change your numbers much either way.
Dry red chillies Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Fenugreek seeds (Methi) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Garlic (Lehsan) Fine in small amounts Two cloves (6 g) is too little to change your numbers much either way.
Ginger (Adrak) Fine in small amounts A one-inch piece (5 g) is too little to change your numbers much either way.
Green chillies Fine in small amounts One or two chillies (5 g) is too little to change your numbers much either way.
Mint leaves (Pudina) Fine in small amounts A tablespoon, chopped (4 g) is too little to change your numbers much either way.
Onion (Pyaz) Fine as part of a meal Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.
Poppy seeds (Postdana) Fine in small amounts Used in pinches, so it barely changes your numbers either way.
Turmeric powder (Haldi) Fine in small amounts Used in pinches, so it barely changes your numbers either way.

Nuts and seeds Good choice: 1, Fine as part of a meal: 10, Fine in small amounts: 2

Gingelly seeds (Til) Good choice 166 mg of calcium in a 10 g serving, which your bones need more of now.
Almond (Badam) Fine as part of a meal 34 mg of calcium and 2.8 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.
Cashew nut (Kaju) Fine as part of a meal 2.8 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.
Chia seedsUSDA Fine as part of a meal 95 mg of calcium and 2.5 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.
Dry coconut (copra) Fine as part of a meal Not a standout for calcium or protein in a 15 g serving, but fine as part of a meal.
Flax seeds (Alsi) Fine as part of a meal 1.9 g of protein in a 10 g serving, not enough to call it a good source, but fine as part of a meal.
Fresh coconut Fine as part of a meal Not a standout for calcium or protein in a 15 g serving, but fine as part of a meal.
Halim seeds Fine in small amounts Used by the spoon, so it barely changes your numbers either way.
Mustard seeds (Rai) Fine in small amounts Used by the spoon, so it barely changes your numbers either way.
Peanuts (Moongphali) Fine as part of a meal 3.5 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.
Pistachio nuts Fine as part of a meal 3.5 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.
Sunflower seeds (Surya mukhi) Fine as part of a meal 3.5 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.
Walnut (Akhrot) Fine as part of a meal 2.2 g of protein in a 15 g serving, not enough to call it a good source, but fine as part of a meal.

Sugar and jaggery Limit: 2

Jaggery (Gud) Limit 4.2 g of sugar in one teaspoon (5 g).
Sugarcane juice Limit 25.7 g of sugar in one glass (200 g).

Mushrooms Fine as part of a meal: 1

Button mushroom Fine as part of a meal 3.7 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Other foods Fine as part of a meal: 1

Coconut water Fine as part of a meal 55 mg of calcium in a 200 g serving, not enough to call it a good source, but fine as part of a meal.

Milk and paneer Good choice: 4, Eat in moderation: 1

Cow's milk Good choice 236 mg of calcium in a 200 g serving, which your bones need more of now.
Curd (Dahi)USDA Good choice 121 mg of calcium in a 100 g serving, which your bones need more of now.
Khoa Good choice 120 mg of calcium in a 20 g serving, which your bones need more of now.
Paneer (Chhena) Good choice 238 mg of calcium in a 50 g serving, which your bones need more of now.
Buffalo milk Eat in moderation 10.7 g of sugar in a 200 g serving, so keep it to that.

Eggs Good choice: 1, Fine as part of a meal: 2

Boiled egg Good choice 6.7 g of protein in a 50 g serving helps you hold on to muscle.
Boiled egg white Fine as part of a meal 4.1 g of protein in a 33 g serving, not enough to call it a good source, but fine as part of a meal.
Boiled egg yolk Fine as part of a meal 2.7 g of protein in a 17 g serving, not enough to call it a good source, but fine as part of a meal.

Chicken and poultry Good choice: 1

Chicken Good choice 21.8 g of protein in a 100 g serving helps you hold on to muscle.

Mutton and meat Good choice: 2

Lamb (sheep meat) Good choice 21.4 g of protein in a 100 g serving helps you hold on to muscle.
Mutton (goat meat) Good choice 22.1 g of protein in a 100 g serving helps you hold on to muscle.

Freshwater fish Good choice: 3

Catla (Bhakur) Good choice 17.9 g of protein in a 100 g serving helps you hold on to muscle.
Prawns Good choice 19.2 g of protein in a 100 g serving helps you hold on to muscle.
Rohu Good choice 19.7 g of protein in a 100 g serving helps you hold on to muscle.

Oils and ghee Limit: 11

Coconut oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Corn oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Ghee Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Gingelly oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Groundnut oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Mustard oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Palm oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Rice bran oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Soyabean oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Sunflower oil Limit One teaspoon (5 g) is about 44 kcal, so measure it.
Vanaspati Limit One teaspoon (5 g) is about 44 kcal, so measure it.

Where to go next

See what a full day looks like in the Menopause sample diet charts, or read how Puja works on Menopause with clients.

Want this worked out for you?

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