How to Eat: Boost fiber. Most of us need to work hard not to gain weight during and after menopause. Gaining weight during and after menopause can increase your risk for heart disease and some forms of cancer. Fortunately, eating fiber-rich foods can help: fiber helps us feel full on less. Aim to eat between 25 and 35 grams of fiber each day.
The best sources of fiber: whole grains like quinoa (1/2 cup = 3 grams), barley (1/2 cup cooked = 3g) and air-popped popcorn (3 1/2 cups = 4g). You can also get fiber from lentils (1/2 cup cooked = 8 grams), fruits (for example, 1 large apple = 5g or 1/2 cup raspberries = 4g) and veggies (for example, 1 cup cooked spinach = 4g).