WHAT TO EAT DURING PERIMENOPAUSE

We know figuring out what to eat and how to eat can be hard at any time, but it is especially hard during perimenopause and menopause. In our last post we shared foods to avoid during menopause. Today we’ll share the foods you should incorporate into your diet, based on research-backed, evidence- based information. 

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Like in our previous post about foods to avoid, we want to first state that our take on nutrition (and most things) is that every body is different. If a food on this list is one of your trigger foods, we recommend avoiding it and replacing it with a non-trigger food that is nutritionally comparable. Similarly, if you have a dietary restriction, focus on alternatives as a way to get key nutrients 

Foods to focus on in menopause

A well-balanced diet for women in perimenopause and menopause should include foods that minimize symptoms, while also strengthening the body and contributing to longevity goals. Diets should include protein, fiber, foods containing calcium and vitamin D, fruits and vegetables, and healthy fats. 

Protein: Protein is crucial for building muscles. As women age, their muscle mass decreases, and it becomes harder to build muscle. Without adequate protein, maintaining pre-menopause muscle mass is almost impossible. We recommend trying to incorporate 20-30 grams of protein at each meal. Individual protein needs should be calculated based on body weight, energy consumption, and energy, but the 20-30g per meal rule should ensure adequate intake for everyone. 

Great sources of protein: Lean meat, fish, dairy, eggs, tofu/ tempeh

Fiber: Fiber is a diet star for perimenopausal and menopausal women. It helps regulate blood sugar, supports digestion, improves heart health, contributes to weight management efforts, and can even lower risk of depression. The current recommendation for women is 25g per day. We work with our clients to track fiber consumption, and find ways to add more fiber into their diets. 

Great sources of fiber: Fruits, vegetables, whole grains

Foods containing calcium and vitamin D: Adequate calcium intake (with adequate vitamin D intake for absorption) is important for bone health. Peri- and post-menopausal women are at higher risk of developing osteopenia and osteoporosis. The RDA for calcium is 1,200 mg for women in perimenopause and postmenopause. Some women may find it difficult to reach the RDA, so supplementation may be recommended.

Great sources of calcium: Dairy products, cruciferous vegetables, fortified foods, canned fish with bones

Fruits and vegetables: The antioxidants, vitamins, and minerals in fruits and vegetables contribute to a healthy, balanced diet. Fruits and vegetables also contain fiber and calcium, which check off other key nutrients listed above. Consuming fruits and vegetables in place of processed foods will help improve digestion and may lower the risk of developing heart disease and type 2 diabetes. 

Great sources of fruits and vegetables: Berries, cruciferous vegetables, leafy greens 

Healthy fats: Healthy fats, such omega-3 fatty acids, can help with nutrient absorption, reduce menopause symptoms, and may reduce the likelihood of developing cardiovascular disease. 

Great sources of healthy fats: Fatty fish, avocados, olive oils, flax seeds and oil, chia seeds, nuts

We provide custom nutrition plans for our clients each week incorporating these foods in a way that works for them. Schedule a call with us today to learn more!