Nutrition is important at every phase of life, whether you're aiming to get healthy and lose weight quickly or you're going through menopause and want to feel like yourself again. Your needs change depending on the stage and season of life you're in, as well as your goals. During perimenopause and menopause, your meals and their balance will likely need to focus more on nutrients like healthy fats, proteins, and fibers to help you feel and function at your best.
In this blog, we will explore how to revamp your plates, including the how and why, to help you navigate hormonal changes with ease. Our aim is to help you prevent menopause weight gain, lower your risks of diabetes and heart disease, and maintain high energy levels. We'll also provide easy breakfast, lunch, and dinner ideas to help you feel your best and meet your needs as you age.
We will cover:
Omega-3s and Healthy Fats
Fiber
Protein
Healthy Meal Ideas
Omega-3s and Healthy Fats
As we age and estrogen levels decline, our risk for heart disease increases. During menstruation years, normal estrogen levels help regulate triglyceride and cholesterol levels, blood pressure, and heart strength. As estrogen levels drop, we become more susceptible to elevated blood pressure and hyperlipidemia, which can lead to heart attacks and strokes. While family history plays a role, nutrition can help lower this risk.
Omega-3 fatty acids and healthy fats are essential nutrients that positively impact heart health. Omega-3s are powerful antioxidants that lower bad cholesterol levels (LDL) and raise good cholesterol levels (HDL). They also promote better blood pressure and help manage stress in the body. Excellent sources include flaxseeds and chia seeds in your morning smoothie or oatmeal, salmon or other seafood throughout the week, and avocado as part of meals or snacks. If you are supplementing, add 1000 mg of fish oil daily to meet these needs.
Fiber
Fiber plays many roles in our diet, primarily supporting digestive health by feeding good gut bacteria and ensuring regular bowel movements. It can also aid in weight loss. Fiber is not digested in the body; we lack the enzymes needed to break it down. This means fiber doesn’t provide calories or energy but simply moves through the digestive tract.
The main benefit of incorporating fiber into menopause weight-loss plates is the fullness it provides and its role in lowering cholesterol and triglyceride levels. Fiber, especially the roughage type from fruits and vegetables, helps us feel full faster and stay full longer. Filling half your plate with fiber-rich foods can prevent overeating. Fiber from whole grains, such as oatmeal, helps capture cholesterol in the bloodstream and eliminate it from the body, reducing overall levels and heart disease risk.
Protein
Protein is crucial at any stage of life and for any goal, from weight loss during menopause to boosting metabolism. Protein is a complex macronutrient that takes longer and more energy to break down in the body. The more protein-dense a meal, the longer you’ll feel full and satisfied, which is essential for weight management.
Another benefit of protein during menopause and perimenopause is its role in maintaining an elevated metabolism. Protein helps preserve muscle mass and strength. Since muscle is more metabolically active than fat, maintaining muscle mass helps keep your metabolism high. Making ¼ of your plate protein-rich can help meet your protein needs for weight loss during menopause.
Healthy Meal Ideas
Combining these essential nutrients can be straightforward. If you follow the Nourished with Emily plate method of PCC, you're already on the right track. Here are some of our favorite meals that include these nutrients:
Breakfast:
Low-sugar yogurt with chia and flax seeds, raspberries, and granola
Lunch:
Brown rice bowl with salmon bites, edamame, snap peas, carrots, and broccoli
Dinner:
Turkey tenderloin with a squash medley (zucchini or butternut), cooked in olive oil or avocado oil, and wild rice mix
Need more meal ideas? Try these:
2 eggs with 2 slices of whole grain bread topped with ½ avocado and a bowl of raspberries
Mission Carb Balance tortilla with chicken breast, yogurt-based ranch dressing, avocado slices, 1 bacon slice, butter lettuce, carrots, celery dipped in hummus, and ¼ cup almonds
Grilled shrimp skewers with peppers and onions, and quinoa with olive oil and Parmesan cheese
These meals are designed to provide key nutrients for weight loss and fullness as you navigate menopause and beyond. Weight loss is achievable and manageable when you enjoy satisfying meals and snacks that keep you full for hours. Following this guide and trying these easy recipes can help you thrive
Need more support to thrive through menopause and beyond? Join our Nourished Membership today! Get access to delicious menopause-friendly recipes, exclusive monthly trainings like our in-depth 1-hour masterclass on menopause and weight loss, personalized food tracking with expert dietitian feedback, and so much more. Don’t navigate this journey alone—let us help you achieve your health goals and feel your best every step of the way.
Take the next step toward a healthier, more vibrant you. Sign up now at Nourishedwithemily.com/membership-and-programs and start transforming your wellness journey today!
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