Basic dietary guidelines for Menopause can help you get sufficient calcium. Eat and drink two to four portions of dairy products and calcium-rich foods a day. Pump up your iron. Eat at least three meals of iron-rich foods a day to get enough fibre. There is proof that certain foods may assist relieve some signs of menopause, such as poor sleep, hot flashes, and low bone density. Dairy Products, healthy fats, whole grains, fruits and vegetables.  Diet plays an important role in the prevention and medication of all connected problems with menopause.