Researchers from Semmelweis University in Hungary suggested practical dietary targets for women approaching and undergoing menopause. Their guidance emphasizes a daily pattern that includes a handful of hazelnuts, about 300 grams of vegetables, and roughly 200 grams of fruit. In addition, the guidance highlights the importance of higher protein intake, with a focus on distributing protein evenly across meals. This approach aligns with broader nutritional guidance compiled from multiple studies and summarized for clarity. (Citation: Semmelweis University study)
To determine which dietary pattern may be most beneficial for menopausal health, investigators reviewed a substantial body of evidence, analyzing 134 prior scientific papers on how different foods influence health after menstruation ends. The synthesis indicates that a key strategy to enhance well-being, improve mental alertness, and lessen the intensity of vasomotor symptoms includes consuming 1 to 1.2 grams of protein per kilogram of body weight each day. Importantly, about half of this protein should come from plant sources such as soybeans, lentils, beans, chickpeas, and quinoa, helping balance essential amino acids while supporting heart and bone health. (Citation: Semmelweis University study)
Further findings reinforce the call to increase daily intake of vegetables and fruits to around 300 grams and 200 grams respectively, underscoring their role in fiber intake, micronutrient status, and overall metabolic balance during menopause. Nuts, while noted for providing healthy fats and fiber, are advised in modest amounts—roughly thirty grams per day—to manage calorie density while still delivering beneficial nutrients. The review also points to the potential advantages of consuming fish at least twice weekly, offering omega-3 fatty acids known to support cardiovascular health and inflammatory regulation. (Citation: Semmelweis University study)
Taken together, the evidence supports a holistic dietary approach during menopause that emphasizes adequate protein distribution, a plant-forward protein mix, plentiful vegetables and fruit, mindful nut consumption, and regular fish intake. This combination is associated with improved daily energy, steadier mood, and a reduction in certain menopausal symptoms, with additional benefits for bone and heart health. As science continues to evolve, these patterns provide a practical framework for people seeking nourishment-driven support during midlife transitions. (Citation: Semmelweis University study)
Overall, the emphasis on balanced protein, plant-based sources, and nutrient-dense vegetables and fruit reflects a broader consensus in nutritional science about aging and hormonal change. The approach is adaptable for different dietary preferences and can be integrated into varied Canadian and American dietary patterns, offering a clear pathway to healthier aging through everyday food choices. (Citation: Semmelweis University study)