A healthy pre-menopausal woman should have about 1,000 mgs of calcium per day.

Foods high in calcium including milk, curd, cheese and other dairy products; oysters, sardines and dark-green leafy vegetables like spinach and broccoli should form the major part of the daily diet.

Choose foods low in fat, saturated fat, and cholesterol.

Fat intake should be less than 30 percent of daily calories.

Eat fruits, vegetables, and whole grain cereal products, especially those high in vitamin C and carotene. These include oranges, grapefruit, carrots, tomatoes, broccoli, cauliflower, and green leafy vegetables.

These foods are good sources of vitamins and minerals and are major sources of dietary fibre. Fibre helps maintain bowel mobility and may reduce the risk of colon cancer.

Eat very little salt-rich foods such as preserves in brine and pickles.

As you age, your body requires less energy because of a decline in physical activity and a loss of lean body mass. Raising your activity level will increase your need for energy and help you to avoid gaining weight.

Weight gain often occurs in menopausal women, possibly due in part to declining estrogen.

Avoid food and drinks containing processed sugar. Sugar contains empty calories which may substitute for nutritious food and can add excess body weight.

Drink plenty of water.