Nutrition
Supporting Hormonal Balance and Overall Health
Nutrition Goals
Menopause brings a variety of changes to your body, and the right nutrition can play a vital role in supporting hormonal balance, protecting bone health, and promoting overall wellness. This guide provides actionable nutrition goals to help you feel your best during this transitional phase.
Key Goals
Focus on Bone Health
Bone health becomes a top priority during menopause due to the decline in estrogen levels, which can weaken bones.
Key Goals:
• Increase Calcium Intake: Aim for 1,200 mg per day through foods like dairy products, leafy greens, almonds, and fortified plant milk.
• Prioritize Vitamin D: Vitamin D helps your body absorb calcium more effectively. Spend time outdoors for sunlight exposure, and include foods such as salmon and egg yolks.
Consider supplements if blood levels are low.
Nutrition
Whole Foods Approach
Eating whole, minimally processed foods can help stabilize energy levels and support overall health.
Guidelines:
• Prioritize fresh fruits and vegetables for fiber, vitamins, and antioxidants.
• Include lean proteins such as chicken, fish, eggs, or plant-based options like beans and lentils.
• Opt for whole grains such as quinoa, brown rice, or oats instead of refined grains.
• Incorporate healthy fats like avocados, nuts, seeds, and olive oil.
Cut Back
Reduce Processed Foods & Added Sugars
Processed foods can be high in added sugars, unhealthy fats, and sodium, all of which can worsen symptoms like fatigue and bloating.
Tips to Cut Back:
• Read food labels to spot hidden sugars or unhealthy additives.
• Satisfy sweet cravings with naturally sweet options, like a piece of fruit or dark chocolate.
• Cook meals at home whenever possible to control ingredients.
• Aim for no more than 30 grams of sugar per day. This is roughly equivalent to 7 teaspoons.
• Focus on eating foods with minimal, whole ingredients.
Example: Swap sugary granola bars for a handful of nuts and fresh berries.
Hydration
Stay Hydrated
Hydration is essential for regulating body temperature, maintaining energy levels, and supporting skin health, which can be impacted during menopause.
Hydration Tips:
• Aim for at least 8 glasses (64 oz) of water daily.
• Incorporate water-rich foods like cucumbers, watermelon, and oranges.
• Limit dehydrating beverages, such as those high in caffeine or alcohol.
Tip: Infuse your water with slices of lemon, mint, or berries for added flavor.
Strategies
Practice Portion Control
Metabolism often slows during menopause, making portion sizes even more important for maintaining a healthy weight.
Strategies:
• Use smaller plates to control portions visually.
• Fill half your plate with vegetables, one-quarter with protein, and another quarter with whole grains. Include a thumb-sized portion of healthy fats such as avocado, nuts, or olive oil.
• Eat mindfully, chewing slowly and stopping when satisfied.
Example: Divide large meals or restaurant portions into smaller servings to enjoy over multiple meals.
Snack Smarter
Nutrient-Dense Snacks
Nutrient-Dense Snacks
Choosing snacks that are both satisfying and nutrient-packed can help curb hunger, provide lasting energy, and keep you feeling fuller longer.
Adding protein to your snacks is key!
Ideas:
• Greek yogurt with blueberries and a sprinkle of chia seeds
• Veggie sticks with hummus
• A boiled egg with a handful of almonds
• Whole grain toast with avocado slices and a poached egg
Quick Prep Tip: Keep pre-washed fruits and veggies in your fridge for easy access.
Calorie Requirements
Understanding your daily calorie requirements and macronutrient needs is an important part of reaching your wellness goals during menopause. Calorie needs may shift with age and hormonal changes, so it’s helpful to calculate a daily target that accounts for your age, weight, activity level, and overall health goals.
For most menopausal women, a balanced approach might look like:
Protein: 20–30% of daily calories to help preserve muscle mass and support satiety
Carbohydrates: 40–50% of daily calories for sustained energy
Fats: 25–35% of daily calories, focusing on healthy sources like olive oil, avocado, and nuts
There are many apps available that can help track food intake, calories, and macronutrients, making it easier to stick to your goals. Keeping a food log is one of the most effective ways to have an honest look at your caloric intake and identify any adjustments needed to align with your goals. These tools provide valuable insights into eating habits and help maintain accountability.