Everything You Need to Know About the Menopause Diet: 5 Secrets

Sometimes it can feel like one big soup of secrets when you speak to your healthcare professionals about food choices.

What should you be eating in menopause?

What are the foods to avoid?

And what are the best foods for menopause weight loss?

This blog will tell you everything you want and need to know about the basics of the menopause diet.

But if you're serious about getting to grips with the best way forward, why not download my Menopause Nutrition and Weight Loss Guide which includes 40 Recipes as the starting point for your menopause health journey?

Let's dive into the blog...

Secret 1. If You Organise Your Kitchen, You'll Eat Better in Menopause

We're starting simple here on our list of 5 secrets about eating well during menopause.

The reason organising your kitchen works for menopause health is that a well-organised kitchen sets you up for success. 

My client Sarah was stuck trying to make healthier food choices in a cluttered and unorganised kitchen. After long, stressful work days she often resorted to takeaways and unhealthy food because she didn’t have the staples to make quick and nutritious meals. 

As soon as she organised her kitchen, she found that meal prep became more manageable and she had easier access to healthier ingredients.

Before you discount this because it sounds like a lot of work, consider whether you've ever actually tried it and what you have to lose. A well-organised and well-stocked kitchen can be a game-changer on your menopause journey, making healthy eating easier and enjoyable.

Here are some tips to get you on your way:

Toxins

Firstly, Teflon pans, plastic storage containers and harmful cleaning products are all hormone disruptors and they are the last thing you need in your kitchen! Try to use ceramic or cast-iron pans, glass storage containers and natural cleaning products.

Shopping lists

Always do your food shopping from a pre-prepared list, that way you’ll be less inclined to be distracted by treats.

Meal planning and batch cooking

With proper meal planning and prepping, you can take control:

Saves time

Meal planning and prepping can save you valuable time during busy weekdays. By investing a few hours in planning and preparing meals in advance, you can avoid last-minute meal decisions or resorting to unhealthy convenience options.

Supports healthy eating

When you have pre-planned and pre-prepared meals, it becomes easier to make nutritious choices. You have greater control over portion sizes, ingredients, and the overall balance of your meals, leading to a healthier diet.

Reduces stress

Knowing what you will eat throughout the week eliminates the stress of daily meal decisions. Meal planning and prepping help alleviate the pressure of figuring out what to cook each day, giving you more mental space and reducing decision fatigue.

Saves money

When you plan your meals, you can make a shopping list based on the ingredients you need. This reduces impulse purchases and waste, ultimately saving you money on groceries.

I’ll be sharing more about what to eat next but in the meantime, here are some things to stock your kitchen with:

• Chickpeas

• Lentils

• Peas

• Flaxseeds

• Tinned fish

• Eggs

• Rice

• Quinoa

• Oats

• Nuts and seeds

• Coconut oil

• Olive oil

• Sauerkraut

• Carrots

• Broccoli

• Cauliflower

• Sprouts

• Apples

• Pears

• Cherries

• Peppers

• Garlic

Secret 2: The Essential Nutrients You Need In the Menopause Diet

Whether you decide to work with a menopause specialist or nutritionist to help you or you do it yourself, you should always have a thorough understanding of the essential nutrients needed for menopause health.

And some of this will be new to you. We have to do things differently in midlife. Food really is medicine and we can do so much to feel better by fuelling our bodies with the right food. We need every meal to be full of nutrients!

Calcium

Include plenty of calcium-rich foods in your diet, such as dairy products, leafy greens, tinned fish and fortified plant-based drinks. Calcium is essential for maintaining bone health and preventing osteoporosis, a common concern for menopausal women.

Omega-3

Prioritise foods rich in omega-3 fatty acids, such as oily fish, flaxseeds, and walnuts. Omega-3s can help with inflammation, our mental health, our nervous system, our skin and our heart health during menopause.

Phytoestrogens

Incorporate sources of phytoestrogens into your meals, such as tofu, miso, edamame beans, flaxseeds, lentils, and chickpeas. Phytoestrogens can mimic the effects of oestrogen in the body, helping to alleviate menopausal symptoms like hot flushes and night sweats.

Flaxseeds are a powerhouse food in menopause! Add them to oats, smoothies, soups, salads...these ones are a great option.

Protein

Protein is so important in midlife as it keeps our energy up and supports our muscle mass (which is in decline). More muscle means you’ll burn more calories at rest. High quality sources are grass-fed and organic meat and poultry, eggs, fish, nuts and seeds. 

Carbs

And we do need carbs! But what we need are the complex ones, not the refined ones. Complex carbs are oats, sweet potatoes, butternut squash, broccoli, cauliflower, courgettes and onions.

Fibre

Fibre from fruit and vegetables - green leafy vegetables are packed full of fibre, vitamins and minerals. 

Limit Sugars

You might be vigilant about your overall nutrition, but are you aware of the sneaky presence of hidden sugars?

Hidden sugars are essentially sugars that are added to foods during processing, often without being explicitly labelled as such. These sugars can lurk in seemingly innocent products like yogurt, sauces and even bread.

Checking for hidden sugars is crucial because they can wreak havoc on your health in several ways.

They contribute to weight gain and can increase your risk of obesity, type 2 diabetes, and heart disease. They can also lead to energy crashes and mood swings, disrupting your daily activities and overall well-being.

Lastly, hidden sugars can exacerbate menopausal symptoms such as hot flashes and mood swings, making this phase of life even more challenging to navigate.

By being vigilant about reading food labels and choosing whole, unprocessed foods whenever possible, you can avoid the pitfalls of hidden sugars and support your health during menopause.

Limit caffeine and alcohol

These can exacerbate hot flushes and no end of other symptoms like insomnia, anxiety, irritability, and headaches. 

Understanding and prioritising these essential nutrients in your menopause diet can make a significant difference in your overall well-being, symptom management and weight loss goals.

Secret 3: Understand Emotional Eating

It's easy to fall into the trap of emotional eating or mindless snacking, especially when you've not slept and your mood is all over the place.

Getting your blood sugar under control is vital. If you do need to snack, try to have something like an apple and almonds, hummus and veg sticks or yogurt and fruit.

Identify your triggers. Take note of situations or emotions that trigger your cravings or emotional eating episodes. Are you more likely to reach for unhealthy snacks when you're stressed or bored? Understanding your triggers is the first step to regaining control over your eating habits.

Find other coping mechanisms. Instead of turning to food for comfort, explore other coping mechanisms to manage stress or negative emotions. This could include deep breathing exercises, going for a walk, journaling, or a hobby you enjoy. 

Secret 4: Don’t get distracted by fad diets or quick fixes

"But Jane, I thought only an 800 calorie diet would help me?"

Unfortunately I hear this a lot.

It’s so important for you to maintain a healthy weight and prioritise nutrition. If you get caught up in trying every fad diet or quick fix, you’ll never achieve long term, sustainable results.

And they’re not referred to as ‘starvation diets’ for nothing.

An ultra low calorie diet is not going to be sustainable in the long run, not to mention the side effects and lack of nutrients.

Your menopause diet needs to be seen as a part of your bigger ‘toolkit’ along with strength training, sleep and self care. You might be interested in my blog post '5 Menopause Myths That Every Woman Needs to Know' too.

Focus on:

A small calorie deficit

Try using this calculator to work out your maintenance calories and then take off 15-20% to find your calorie target

Less snacking

By sticking to three balanced meals a day, you give your body ample time to properly digest food and to maintain that small calorie deficit as above.

An eating 'window'

Try to eat all your meals in a 12 hour 'window', moving up to 14 hours if you can (so if you eat at 8pm don't eat again until at least 8am the next day). This can improve your metabolic rate and help with weight loss and overall health.

Smaller meals

Think about making every meal smaller but more nutrient-dense. Think more protein and fibre but keeping calories in check.

Prioritise reducing stress and improving sleep

Take a look at my blog 'How to Sleep in Menopause - in 5 Steps'

Strength training to maintain muscle

More muscle means more calories burnt at rest.

Understand this is not going to happen overnight.

It may be a cliché, but you must look at your diet in menopause as a marathon, not a sprint. Playing the long game will be far more beneficial to your health and your long-term goals.

Secret 5: Declining Hormones are Largely Responsible for the weight around your middle

Is your mind blown by this one?

Use this for success in your menopause weight management by understanding how hormonal changes affect your appetite and weight.

Weight gain is such a difficult thing for us to have to deal with in menopause. When we’re struggling anyway, we then lose our body shape which can really affect our confidence. 

It’s down to falling oestrogen. We take on the male pattern of weight gain around our middle rather than on our bums, legs and hips.

Calorie counting and cardio will not shift this hormonal weight! Try the suggestions in this guide instead.

Wrapping it Up:

In this comprehensive guide, we've delved into the essential secrets of the Menopause Diet.

From understanding the impact of hormonal changes on appetite and weight to practical tips for optimising your diet, we've covered it all. 

My aim is to empower women in menopause to take control of their health and well-being through informed diet and lifestyle choices. With the insights shared here, I hope you feel equipped to embark on your journey towards improved menopause health, energy and confidence.

Why not download my FREE Menopause Health Guide that I created this to give you a head start with your menopause health?

And if you’re looking for a menopause specialist in Sheffield or online worldwide who can give you some encouragement and support, my 1:1 coaching sessions are available on an individual basis or part of my 12-week programme. Find out more here.

You can also find me over on Instagram / Facebook / TikTok. 

DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page. 

Jane Mackay is a participant in the Amazon EU Associates Program, an affiliate advertising program designed to provide a means for sites to earn commission incomes by advertising and linking to Amazon.