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Including healthy snacks like fruit and yogurt in your menopause diet plan can help you manage your weight. Image Credit: Jupiterimages/Stockbyte/Getty Images In This Article
Menopause is a normal part of aging. This hormonal shift can contribute to physical changes like weight gain. But following a menopause diet plan that includes low-calorie, nutrient-rich foods can help support overall health and weight control as your body adjusts. Menopause is the transition where your period goes away due to a natural decrease in female reproductive hormones like estrogen and progesterone, according to the National Institute on Aging (NIA). People assigned female at birth (AFAB) typically experience menopause between ages 45 and 55, and the entire transition can take seven or more years. You may experience menopausal symptoms like hot flashes, mood swings, pain during sex or a decrease in bone strength. Weight gain is also common because your fat cells change and your body starts to burn energy differently during this time, per the NIA. Here's a menopause diet meal plan to help you manage your weight and feel your best. TipYour genetics and lifestyle changes associated with aging, like decreased activity, can also contribute to weight gain during menopause, per the Mayo Clinic. Accordingly, round out your menopause diet plan with other healthy habits like exercising regularly and limiting alcohol. Diet Tips for Menopausal WomenHere are some tips to keep in mind as you create your menopause diet plan. 1. Count Your CaloriesYour body changes as you age, and so do your calorie needs. In your 50s, you need to eat about 200 fewer calories per day to maintain your weight, according to the Mayo Clinic. Following a calorie-controlled diet can help you balance your intake for better weight control. And filling that diet with a variety of plant-based whole foods likewise helps support a healthy weight, as well as overall wellness, per the Mayo Clinic. Eating smaller meals with regular snacks can also help you control your hunger throughout the day so you don't overeat, per the National Health Service. How Many Calories Should You Eat? If you're AFAB, this is your ideal daily caloric intake based on your activity level, per the 2020-2025 Dietary Guidelines for Americans:
2. Eat Fiber-Rich FoodsA balanced diet should include whole foods from as many food groups as possible, especially plant-based options, per the Mayo Clinic. Whole foods are full of fiber, which can help maintain a healthy weight and support good digestion, according to the Mayo Clinic. The 2020-2025 Dietary Guidelines for Americans recommends people who are AFAB and ages 50 and older eat 22 grams of fiber every day. Here are some fiber-rich foods to munch on:
3. Get Plenty of ProteinProtein is another important nutrient to include, as it can help offset age-related muscle loss, per the Mayo Clinic. The 2020-2025 Dietary Guidelines for Americans suggests people who are AFAB and ages 50 and older eat 5 to 6 ounce equivalents of protein per day. Ounce equivalents refer to what "counts" as an ounce of protein, per the USDA. Examples include an ounce of meat, poultry or fish; one egg; a tablespoon of peanut butter; a quarter cup of cooked beans and a half ounce of nuts or seeds. Here are some high-protein foods to work into your breakfast (and other meals):
4. Don't Forget Omega-3sIncluding healthy proteins in your meals can also supply you with more omega-3 fatty acids, which help support cognition, muscle and bone health as you age, according to June 2012 research in the British Journal of Nutrition. They can also lower your cholesterol and triglyceride levels and reduce your risk for heart disease, according to the Office of Dietary Supplements (ODS).
5. Consider Eating PhytoestrogensEating a balanced diet will naturally supply you with phytoestrogens, a plant-based compound that may act like a weak form of estrogen in the body, per April 2012 research in Nature. A June 2016 review in JAMA found that phytoestrogens were linked to moderate decreases in menopausal symptoms like hot flashes and vaginal dryness, which occur in part due to your body's decreased estrogen production. However, more research is needed to establish a strong relationship between the nutrient and menopause relief. That said, natural sources of phytoestrogens are already a part of a healthy diet, including foods such as:
TipBecause the benefits of including phytoestrogen-rich foods in your diet are not clear, talk with your doctor before increasing your intake of these foods. 6. Remember to HydrateOlder adults are at higher risk for dehydration, according to the Cleveland Clinic. As a result, don't forget to consistently drink plenty of water and other hydrating fluids like herbal tea. For people AFAB, that means drinking about 11.5 cups of fluids per day, according to U.S. National Academies of Sciences, Engineering, and Medicine. Though this guideline is from 2004, that's still widely recommended for daily hydration. A tip to get enough fluid for your body? Divide your weight (in pounds) by two, then drink that amount in ounces of fluid every day. Try these meals to get the nutrients you need to manage your weight and stay healthy during menopause. BreakfastYou should make time for breakfast to give your brain and body the fuel they need to function well throughout the day, according to the Cleveland Clinic. Start your day off right with these breakfast options: LunchLike breakfast, lunch should also include whole foods and plant-based sources of fiber and protein. Here are some healthy recipes to include in your menopause diet plan to lose weight: DinnerClose out your day with these nutritious dinner recipes: SnacksQuell hunger between meals with a low-calorie, nutrient-rich snack. Here are some quick options, per the NIA:
Supplements to TakeSome people going through menopause may benefit from certain supplements, per the NIA. However, the FDA does not require supplements to be proven safe or effective before they're sold, so there's no guarantee that any supplement you take is safe, contains the ingredients it says it does or produces the effects it claims. Talk to your doctor to determine which multivitamin for aging is best for you, and try to eat foods rich in the following supplemental nutrients.
How Much Should You Get? The 2020-2025 Dietary Guidelines for Americans recommends the following amounts of each nutrient per day for people AFAB that are ages 50 and older:
Foods to AvoidThere are also some foods to limit or skip altogether. Sugary sweets and alcohol can drive up your daily calorie intake without any nutritional benefit, according to the Mayo Clinic. And unhealthy trans and saturated fats can increase your cholesterol, which puts you at higher risk for conditions like high blood pressure and heart disease, per the U.S. National Library of Medicine. According to the Mayo Clinic, some foods to limit or avoid during menopause include:
Other Tips for People Going Through MenopauseYour menopause diet plan isn't just about nutrition. Here are some other tips to keep in mind to stay healthy during this transition period: 1. ExerciseExercising regularly can help you manage your weight and feel your best mentally and physically as you age, according to the Mayo Clinic. Aim for about 2.5 to 5 hours of moderate-intensity aerobic activity every week, like walking or biking, per the Physical Activity Guidelines for Americans. Supplement that cardio with strength training activities like weight lifting at least twice a week. 2. Find SupportEnlist the support of loved ones to help you stick to lifestyle changes like healthy eating and exercise, recommends the Mayo Clinic. What is the fastest way to lose weight during menopause?Simply stick to weight-control basics:. Move more. Physical activity, including aerobic exercise and strength training, can help you shed excess pounds and maintain a healthy weight. ... . Eat less. ... . Check your sweet habit. ... . Limit alcohol. ... . Seek support.. What is the best diet for a menopausal woman?The Bottom Line
A whole-foods diet high in fruits, vegetables, whole grains, high-quality protein and dairy products may reduce menopause symptoms. Phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help.
How can I lose my menopause tummy?Start with a mix of moderate and vigorous exercise to burn off menopausal weight gain. Your routine should include aerobic exercises like swimming, walking, bicycling, and running, as well as resistance or strength training. “What you want to employ now is high-intensity interval training (HIIT),” Dr. Peeke says.
How do I lose 10 pounds during menopause?Some of the most important changes to consider when trying to lose weight during menopause:. Cut calories. ... . Power up on protein; cut back on carbs. ... . Get more fiber. ... . Mix up your cardio. ... . Don't skimp on strength training. ... . Get good shut eye.. |