Printable food list · 2 pages
Menopause Food List
After menopause, calcium, vitamin D, protein and fiber are the four things worth planning for. This list shows where to find them, with the amount in each serving.
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Prices in US dollars. Your card converts them to your currency, and local tax (VAT or GST) is added at checkout where it applies.
- Calcium and vitamin D amounts for everyday foods, with daily targets from the NIH
- Protein and fiber foods with grams per serving
- Foods to notice, and a plain note that no food has been proven to stop hot flashes
Save on the set
Get all 5 food lists for $9.99
They cost $19.95 bought one at a time. Or add a plan: The Menopause Meal Plan has 4 weeks of menus and grocery lists.
What’s inside
What is on the two pages
Calcium
Tofu, sardines, milk, soy milk, yogurt and greens, with milligrams per serving.
Vitamin D
Fish, mushrooms, fortified milk and eggs, with IU per serving.
Protein and fiber
Yogurt, eggs, beans, lentils, oats, raspberries and chia.
Notice and limit
Foods some people find set off hot flashes, and snacks that crowd out the good stuff.
Who it’s for
This is for you if…
- You want a simple list of foods to plan around after menopause
- You want to see calcium and vitamin D in actual servings
- You are building meals and want to check the basics
Probably not for you if…
- You need advice about medicines, hormone therapy or supplements. Ask your doctor.
- You want menus and recipes. The Menopause Meal Plan has 4 weeks of both.
Try it for 14 days, risk-free
If it isn’t right for you, email us within 14 days and we’ll refund every cent. No forms, no questions.
Questions
Is this a menopause diet?
No. It is a list of foods that supports everyday healthy eating. No food has been proven to stop hot flashes, and the list says so.
Which paper sizes are included?
Both. Your download contains the same list for US Letter and A4, so it prints correctly wherever you are.
Can I print it?
Yes. Print it at home or on your phone's print option, or keep the PDF on your phone or tablet. It is for your own use.
Can I use it alongside HRT or other medication?
The plans use ordinary food and moderate exercise, and they don’t replace or change any treatment. If you take medication, especially for diabetes, blood pressure, blood thinning or your kidneys, check with your doctor first, because changes to diet and exercise can affect how some medicines work.
How do I get it after I pay?
You’ll get a download link on the confirmation page and by email straight away. The PDF works on phones, tablets and computers, and prints on US Letter or A4.
What if it isn’t right for me?
Email contact@nourishandstrong.com within 14 days of buying and we’ll refund you in full. No forms, no questions.
What currency are the prices in?
US dollars. Your bank or card converts the price to your own currency at checkout, and local sales tax, VAT or GST is added where your country requires it. The PDF works anywhere in the world.
This guide is for general wellbeing and is not medical advice. Talk to your doctor first if you have a health condition, take medication or are new to exercise.
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