Nutrition and Food in Perimenopause and Menopause

October is Menopause Awareness Month and I am on a mission to share helpful information on perimenopause and menopause so that you can be empowered through this transition.

I know it can be frustrating figuring out what to eat as our body starts shifting hormonally. Although what works for each person varies, there are some basic guidelines that can be a helpful place to start!

The basics:

Focus on nutrient-dense REAL foods! Lots of non-starchy vegetables (think eating a RAINBOW!), some whole grains or beans/legumes or fruits, the right amount of lean proteins, and healthy fats.

Protein Power

Prioritize lean protein sources at every meal/snack like poultry, fish, eggs, legumes, and tofu.

Protein supports muscle maintenance and supports our bodies feeling of satiation and satisfaction. 

Fiber for Satiety, Digestive Health and Hormonal Balance

Increase fiber intake through vegetables, seeds, legumes, whole grains, and fruits.

Fiber promotes satiety and digestive health.

Mindful Eating

Eat slowly, savor each bite, and pay attention to hunger and fullness cues.

Create a beautiful, inviting space when you eat.

Sounds silly but put your fork down in between bites and really chew your food (I’m still working on this one!)

Healthy Fats for Hormonal Health

Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil.

These fats are essential for hormone production and absorption of fat-soluble vitamins.

Include sources of omega-3 fatty acids like fatty fish (wild-caught salmon, mackerel), flaxseeds, and walnuts.

Limit Sugar and Processed Foods

Be mindful of added sugars and processed foods, which can disrupt blood sugar levels and cause inflammation.

Regulating your blood sugar is probably one of THE MOST IMPORTANT things you can do to support optimal health in perimenopause and menopause. 

Meal Planning and Portions

Plan balanced meals so that it is EASY and enjoyable to eat well

Aim for about half or more of your plate as vegetables, palm-size of protein, small amount of starches and 1-2 T. of healthy fats per meal

Individualized Approach

As always, each body is different so it’s important to listen to what YOUR body is telling you!

Need more guidance?: Book a complimentary Discovery Session today to see if working together will help you with your health and wellness goals!

Ready to learn more? Book a Discovery Session today!

I'm also available to give talks, webinars and discussion groups on perimenopause and menopause!