A decrease in hormone levels and muscle mass makes it harder for women to lose weight after menopause. The extra weight increases a woman's risk for heart disease, diabetes, high blood pressure and breast cancer. To lose weight women need to eat about 200 calories less a day, according to the American Dietetic Association. Making healthy food choices and controlling portions can help women reduce their caloric intake to promote weight loss.
Whole-Grains
The U.S. Department of Agriculture recommends you eat at least three servings of whole-grains a day to help with weight-management. Whole-grain foods contain high amounts of vitamins, minerals and fiber. Fiber takes the body longer to digest, increasing satiety and aiding in weight loss. Whole-grain foods include whole wheat bread, whole-grain crackers, whole wheat pasta, brown rice, bulgur, millet, barley and popcorn.
Vegetables
Vegetables are low in calories and high in fiber, vitamins and minerals, making them a good choice for promoting weight loss in menopause. To limit your calorie intake, eat your vegetables raw or steamed plain or with low-calorie dressings and sauces. Low-calorie vegetable choices include broccoli, carrots, cucumbers, tomatoes, spinach, cauliflower, green beans, onions, zucchini and asparagus.
Fruits
Fruits also make a healthy choice for weight loss in menopause. Each serving of fruit contains about 60 calories and is high in potassium, vitamin C and fiber. When trying to lose weight, choose whole fruit over juice for its fiber content. Healthy fruit choices for weight loss after menopause include apples, unsweetened applesauce, oranges, grapes, bananas, papayas, mangoes, pineapple, melon, berries and unsweetened canned fruit.
Nonfat and Low-fat Dairy Foods
Post-menopausal women need adequate intakes of calcium to help them maintain healthy bones, according to Women's Health website. Milk is an excellent source of calcium, and the U.S. Department of Agriculture recommends three servings of milk a day. To limit calorie intake for weight loss, choose nonfat and low-fat milk and dairy products. Healthy choices include skim milk, 1 percent fat milk, nonfat plain and fruited yogurt and low-fat cheese.
Lean Meats and Beans
Meat and beans provide protein to help you maintain your lean body mass. Many meats contain high amounts of calories and saturated fat. High intakes of saturated fat increases blood cholesterol levels and risk of heart disease. To promote weight loss and improve heart-health, choose lean meats such as skinless poultry, fish, pork chop, pork loin, lamb chop, top sirloin, lean ground meat and lean luncheon meats. Beans are naturally low in fat and high in fiber and make a healthy alternative to meat.
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