{"id":713,"date":"2026-01-26T11:27:33","date_gmt":"2026-01-26T11:27:33","guid":{"rendered":"https:\/\/portfolio.zenkoders.com\/ai-powered\/?p=713"},"modified":"2026-04-08T20:26:28","modified_gmt":"2026-04-08T20:26:28","slug":"im-an-ob-gyn-this-is-the-one-food-im-begging-women-to-eat-more-of-post-menopause","status":"publish","type":"post","link":"https:\/\/portfolio.zenkoders.com\/ai-powered\/im-an-ob-gyn-this-is-the-one-food-im-begging-women-to-eat-more-of-post-menopause\/","title":{"rendered":"I\u2019m an OB\/GYN\u2014This Is the One Food I\u2019m Begging Women To Eat More of Post-Menopause"},"content":{"rendered":"

The conversation around\u00a0menopause<\/a>\u00a0is changing and getting louder. The awareness can remove the\u00a0unnecessary shame<\/a>\u00a0around a natural part of\u00a0life<\/a>\u00a0and help people feel less alone when they experience symptoms like\u00a0hot flashes<\/a>. But it\u2019s also opened the door for plenty of hot takes on the products and\u00a0supplements<\/a>\u00a0you \u201cneed\u201d to \u201csurvive\u201d\u00a0perimenopause<\/a>\u00a0and post-menopausal life.<\/p>\n

One OB\/GYN recommends that instead of focusing on supplements and products, they zero in on their kitchen.<\/p>\n

\u201cCombining a well-balanced\u00a0plant-based diet<\/a>, limiting red-meat and high-fat dairy intake and consuming \u2018good\u2019 fats\u2014monounsaturated and polyunsaturated fats\u00a0promotes healthy aging and reduces your risk of cardiovascular disease and breast cancer,\u201d\u00a0Dr. Sherry Ross, MD<\/strong><\/a>, a board-certified OB\/GYN and women\u2019s health expert at Providence Saint John\u2019s Health Center, tells\u00a0Parade<\/em>.<\/p>\n

One macronutrient, in particular, can help post-menopausal women reduce their risk of health conditions that become more common during this age and stage. Below, she shares the one food she wishes post-menopausal women ate more of and why.<\/p>\n

\ud83e\ude7aSIGN UP for Parade\u2019s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self<\/a><\/strong><\/p>\n

The Food To Eat More of Post-Menopause, According to an OB\/GYN<\/h2>\n

Are you ready for it? \u201cHighlighting quality proteins would be the one food I wish more menopausal women consumed more regularly,\u201d Dr. Ross says.<\/p>\n

Yep, she\u2019s begging post-menopausal women to make sure they\u2019re getting enough\u00a0protein<\/a>. We know. Like menopause, protein is having a moment in the social media spotlight. However, that might not be a bad thing for post-menopausal women.<\/p>\n

Dr. Ross points out that women entering menopause lose estrogen and will start to have\u00a0less muscle mass and bone strength<\/a>. Protein can help offset those losses, although more research is needed on to assess how and why it\u00a0specifically assists post-menopausal women<\/a>. Increased muscle mass in post-menopausal women can also help alleviate the weight gain that\u00a0often accompanies<\/a>\u00a0this stage and can increase the odds of developing chronic conditions.<\/p>\n

Speaking of which, protein might also help lower the risk of heart disease, which post-menopausal women are\u00a0more likely to have<\/a>\u00a0because of low estrogen.<\/p>\n

Related:\u00a0\u2018I\u2019m a Breast Oncologist\u2014This Is the One Food I Wish Women Over 50 Would Eat More Of\u2019<\/a><\/strong><\/p>\n

\u201cEstrogen production helps maintain the elasticity in the blood vessels, reduces LDL or the \u2018bad\u2019 cholesterol and promotes HDL or the \u2018good\u2019 cholesterol production,\u201d she explains. \u201cLosing these heart health benefits increases the risk of heart disease in menopausal women.\u201d<\/p>\n

Protein is a vital tool in improving your heart health too. \u201cGetting adequate amounts of high-quality protein helps support\u2026blood vessel health, regulates blood sugar levels and lowers LDL or \u2018bad\u2019 cholesterol while increasing the HDL \u2018good\u2019 cholesterol, which supports cardiovascular health and function,\u201d Dr. Ross states.<\/p>\n

But remember not to go too heavy on the red meat: A\u00a0Journal of the<\/em>\u00a0American Heart Association<\/em><\/a>\u00a0study found that women who consumed more plant-based proteins compared to red meats had a lower risk of heart disease than those who ate red meats.<\/p>\n

Related:\u00a0The Dietary Habit Change a Registered Dietitian Is Begging People Over 50 To Make ASAP<\/a><\/strong><\/p>\n

How Much Protein Does a Post-Menopausal Woman Need Each Day?<\/h2>\n

The\u00a0general baseline recommendation<\/a>\u00a0for daily protein intake for post-menopausal women is 1 to 1.2 grams per kilogram of body weight. However, Dr. Ross says some women may need more and recommends eating 1 to 2 grams of protein\/kilogram of body weight.<\/p>\n

There are tons of ways to get high-quality protein, and none of her recommendations involve powder. Whole food, high-quality protein sources that are perfect for post-menopausal women include:<\/p>\n