Middle-aged women should eat more foods with high calcium content because of the decrease of estrogen level, but they should pay attention to the combination of meat and vegetables and the supplement of vitamin D. The following is my suggested lunch spectrum.

Bean food: bean sprouts, soybeans.

Dark green vegetables: kelp, shrimp skin,

Staple food: rice or steamed bread, plus whole grains.

I suggest that middle-aged women eat more wheat food, which can effectively prevent chronic diseases, such as diabetes, stones, high blood pressure, etc., but pay attention to how much they eat, which is easy to stomach pain and bloating! That's all, I hope I can help you!