Calculate Your Personalized Nutrition Plan for Menopause
Enter your information below to receive tailored nutrient recommendations that can help manage your menopause symptoms and support your overall health.
Personal Information
Symptoms
Your Personalized Nutrient Recommendations
Macronutrients
Key Micronutrients for Menopause
Calcium
1200mg daily
Critical for bone health during menopause
Dairy products, fortified plant milks, leafy greens, sardines
Vitamin D
800-1000IU daily
Helps calcium absorption and bone health
Fatty fish, egg yolks, fortified foods, sunshine
Magnesium
320mg daily
Supports bone health, reduces hot flashes
Nuts, seeds, whole grains, leafy greens
Vitamin B6
1.5mg daily
May help manage mood changes during menopause
Poultry, fish, chickpeas, potatoes, bananas
Complete your information and click "Calculate" to see your personalized recommendations
Symptom Management Guide
Hot Flashes & Night Sweats
- Increase intake of phytoestrogen-rich foods: soy, flaxseeds, chickpeas
- Stay hydrated with at least 8 glasses of water daily
- Reduce caffeine, alcohol, and spicy foods
- Consider vitamin E (400 IU daily) - found in nuts and seeds
Mood Changes
- Increase omega-3 fatty acids: fatty fish, walnuts, flaxseeds
- Consume tryptophan-rich foods for serotonin support: turkey, eggs, cheese, tofu
- B vitamins, especially B6, B12 and folate
- Maintain stable blood sugar with regular, balanced meals
Bone Health
- Calcium-rich foods: dairy, fortified plant milks, leafy greens
- Vitamin D: fatty fish, egg yolks, 15-20 minutes of morning sun
- Vitamin K: leafy greens, broccoli, Brussels sprouts
- Reduce sodium intake to prevent calcium loss
Weight Management
- Focus on lean proteins to maintain muscle mass
- Increase fiber intake: vegetables, fruits, whole grains, legumes
- Healthy fats in moderation: avocados, olive oil, nuts
- Practice portion control and mindful eating
Sample Meal Plan Based on Your Needs
Calculate your nutrition needs to see a personalized meal plan
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Greek yogurt with berries and flaxseeds | Salmon salad with leafy greens and walnuts | Tofu stir-fry with broccoli and brown rice | Almonds and apple slices |
| Tuesday | Oatmeal with cinnamon and chia seeds | Lentil soup with spinach and whole grain bread | Baked chicken with roasted vegetables | Greek yogurt with honey |
| Wednesday | Smoothie with kale, banana, and almond milk | Quinoa bowl with chickpeas and avocado | Grilled fish with steamed broccoli | Hummus with carrot sticks |