Can I ask about being vegetarian after meno?

[Ottika]

I seem to be post meno now at 51, after two yrs clear, and haven't experienced any issues at all apart from some hot flushes. It has been a fairly easy transition so far.
I am interested in going either pescatarian or fully veggie, as right now only eat a very small amount of fish or chicken, and wouldn't really miss it. I have tried to google for more info regarding health but most sites are either selling something, biased, or making wildly different claims.

Anyone with experience?
I suppose my own meno was a touch on the earlier side, although GP called it totally 'normal'. And since my mum developed osteoporosis in her 70's, I am mindful of the risks. I am otherwise a good weight with no known health conditions apart from IBS, though I do get along with most vegetables, thankfully. I haven't eaten red meat since I was in my early twenties and never suffered issues with low ferritin when menstruating.

Is there anything I ought to know, do you think, before I make a decision? I would appreciate all advice and tips, especially if you have done this yourself.

I can’t see how cutting out the small amount of chicken and fish you do eat is going to make much difference.
Eat plenty of calcium rich vegetables and keep your protein intake at a decent amount.

Thank you. I have just found a simple but decent article by the BBC about meno and nutrients. Glad to see so many alternative sources of calcium!

It is not so much what you leave out but what you eat that will determine if your diet is healthy or not.
Are you eating tofu or vegan ultra-processed burgers?
Are you eating beans, lentils, chickpeas, .... or domino vegan pizza
Are you eating fresh vegetables or toasted cheese sandwiches for lunch

and the list goes on.

Think nutrients first.

That BBC food article is quite generic and poor in information to be honest. It mentions vitamin K but doesn't specify that the one you get in greens is K1 but the one you need for bones is K2, so if you are worried about osteoporosis, do a bone density scan to know your baseline, then hit the gym and take a K2 supplement unless you are able to stomach natto. Yes there is K2 in some cheeses as well but the amount you would have to eat would be detrimental because of saturated fats.

Good advice, thanks!
I don't really eat ultra processed food apart from a jam scone every once in a while. I'm lucky that my favourites meals are more or less 50% veg, so a lot seems to be covered already. I'm the type of funless idiot who loves spinach and cabbage. I will definitely consider what to add, rather than subtract.

My idea of a perfect sandwich is maybe a tortilla with grilled veg and chilli, some salad and lemon drizzled tuna. I sometimes make my own bean burgers so am somewhat prepared!
Cheese seems to be getting a bad rep recently, I do love a bit of comte with dried fruit, avocado or a sliced pear. Anything i look up online these days is going to kill me