Becky’s Top 5 Tips for Optimal Nutrition During Peri/ Menopause
With so much information at our literal fingertips as we scroll through social media, it is not surprising how confused many women are about what they should be eating during peri/menopause.
And while all bodies are different and have different specific needs, there are some very clear principles that most of us would be well-served to follow when it comes to food and nutrition.
Here are my top 5 best food practices for maintaining bone health, heart health, and a healthy body weight during this transition and beyond:
Increase whole foods. One of the most widely studied and scientifically proven nutrition styles is the Mediterranean Diet. Robust in veggies, fruit, whole grains, beans, legumes, fish and seafood, and healthy fats, the Mediterranean diet is big on flavor and low on the foods that negatively impact our long-term health (such as saturated fat, sodium, and sugar).
Decrease ultra-processed foods (UPFs). Often high in calories, unhealthy fats, sodium, sugar, and flavor additives, a diet high in UPFs often leads to difficulty maintaining a healthy body weight. It’s okay to enjoy UPFs on occasion, but most folks will benefit from reducing the packaged cookies, candies, chips, and convenience foods and replacing them with whole foods most of the time. For healthier snack ideas, think about an apple and a handful of walnuts or almonds rather than a bag of chips. Perhaps your sweet treats can include dark chocolate and whole milk based yogurt with jam, coconut flakes, and cacao nibs instead of ice cream.
Don’t skip the dairy, which is an excellent source of calcium, vitamin D, and protein, all of which are important for bone health and muscle mass. Do opt for dairy that is minimally processed - whole milk and whole-milk based yogurt will offer you a more robust sense of fullness when you eat them. That said - all things in moderation - as dairy can be high in saturated fat (thinking about cheese, butter, and ice cream). So focus on milk and yogurt as your primary dairy sources, and keep in mind that Greek yogurt is a terrific choice as it is high in protein and delivers that sense of satiety we want.
Fill up on lots of leafy greens. Spinach, collards, kale, and swiss chard are all excellent sources of fiber, folate, vitamins C and K, as well as iron and calcium. Vitamin K is associated with utilization of vitamins D and K, which are both critical to bone health.
Eat your oatmeal. Oats are a vital source of soluble fiber, known for its ability to help lower LDL cholesterol (AKA “the bad cholesterol). The type of soluble fiber we find in oats has the power to help improve our gut microbiome, allowing healthy bacteria to thrive and also to create an optimal environment for nutrient absorption. (Chen, 2021).
Most of us have complicated relationships with food, so changing our habits can be hard. If you’d like to learn more about how to nourish your peri/menopause journey, click here.
