
Managing menopause symptoms starts with a well-structured hormonal balance diet. Focus on high-protein, vegetable forward, low-carb meals, and include healthy fats and fruits to support hormonal health.
This guide will show you how to create meals that help manage menopause symptoms, using the right mix of proteins, vegetables, carbs, and healthy fats.
Key Dietary Principles
High Protein: Aim for 1.2-1.5 grams of protein per kilogram of body weight daily. Protein helps stabilize blood sugar levels, supports muscle mass, and promotes satiety. Include lean meats, fish, eggs, tofu, and legumes.
Low to Moderate Carbohydrates: Opt for low-glycemic carbs like root vegetables, legumes, and whole grains to maintain steady blood sugar and support weight management.
Healthy Fats: Include omega-3 and monounsaturated fats from sources like fish, flaxseeds, walnuts, olive oil, and avocados to support hormone production and reduce inflammation.
Fiber: Aim for at least 25 grams of fiber daily to support digestive health and balance blood sugar.
Fruits: Include low-glycemic fruits such as berries, apples, and pears. They provide essential vitamins, antioxidants, and fiber.
Phytoestrogens: Incorporate foods like flaxseeds, soy, and legumes to help balance estrogen levels.
Avoid Refined Sugars, Alcohol and Processed Foods: These can exacerbate hormonal imbalances and increase inflammation.
Plate Portion Guide
Using a balanced plate approach can simplify meal planning and ensure you're getting the right nutrients:
Half the Plate – Non-Starchy Vegetables (50%): Fill half your plate with a variety of green vegetables, raw or cooked. Aim for about 2 cups of vegetables per meal. This provides fiber, vitamins, and phytonutrients to support hormonal health.
One-Quarter of the Plate – Protein (25%): Include a palm-sized portion (100-150 grams) of lean animal protein or plant-based options. This helps maintain muscle mass and provides hormone-building blocks.
One-Quarter of the Plate – Starches or Carbohydrates (25%): Choose low-glycemic carbs like whole grains, starchy vegetables, or legumes. Aim for 1/2 cup cooked per meal to provide energy and fiber.
Healthy Fats: Add a small percentage of healthy fats, about 1-2 tablespoons per meal. Include 1/4 avocado, 1 teaspoon of olive oil, 1-2 tbsp goat/sheep cheese or a small handful of raw or dry roasted nuts to support hormone production and absorption of fat-soluble vitamins.
Fruits: Add 1/2 cup or 1 unit of low-glycemic fruits like berries, apple slices, or pears. These fruits are rich in fiber and antioxidants that support overall health.
Tips for Success
Stay Hydrated: Drink plenty of water throughout the day. At least 3 - 32oz- bottles of water day.
Mindful Eating: Speak kindly to yourself whether you are eating whole foods or treats. Never criticize yourself.
Regular Meals: Eat regularly spaced meals or smaller meals throughout the day. Snacks are reserved for special occasions when you are hungry or after a workout.
Lift Weights: Incorporate weightlifting into your routine to support muscle mass, bone health, and metabolism. Strength training is crucial during menopause to maintain strength, improve mood, and boost energy levels.
Supplements: Consider supplements like magnesium, vitamin D, and omega-3s after consulting with a healthcare provider.
Questions about supplements? Let's chat! Book a free phone consultation and get 10% discounts on high quality supplements.
Helpful Resources:
How to Read Labels: Learn how to make informed decisions when buying processed foods and feel good about your choices.
Master Your Portions: Understand and adjust your portions with this guide to proteins, carbs, and fats.
Sugar Consumption Tips: Get to know sugar and make mindful, informed decisions about your intake.
What about Bread: Tips for eating bread and make it part of your nutritional needs.
By focusing on a balanced plate that includes vegetables, lean proteins, healthy fats, low-glycemic carbs, and fruits, you can support hormonal health during menopause. This approach helps maintain stable blood sugar levels, supports muscle mass, and provides essential nutrients for overall well-being.
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