Dietary Choices Can Optimize Health in Menopause

Shift food and beverage choices to better support healthy dietary patterns in menopause.

Eating at any life stage should focus on nutrition and disease prevention, but for some, it is hard to get serious about this until body changes occur in menopause. Many notice the body’s metabolism no longer melts away a bag of chips like it used to. We eventually realize it’s time to up our game and get motivated with what and how much we drink and eat before things get out of control. Sixty percent of adults have one or more diet-related chronic diseases, so there is reason to get serious about shifting food and beverage choices to optimize health. Diet-related chronic diseases include cardiovascular disease, type 2 diabetes, obesity, liver disease, some types of cancer, and dental caries.

Mindful eating is an effective way to shift dietary habits. Do you think about the nutritional value of what you put in your mouth, whether a drink or food?

Adopt a mindset to make every bite count. This makes it easier to manage your health and weight during and after menopause. Not all foods are created equal, however adopting the 80/20 rule, where 80% of the foods you eat are nutrient-dense, is a simple way to reduce health risks without feeling like you are depriving yourself. 

Developing healthy dietary habits in menopause is beneficial regardless of your ethnicity and current health status. There is a scientific connection between food and health whereby nutrient-dense foods and beverages act synergistically to support good health and make us feel better. Nutrient-dense foods provide vitamins and minerals with no or little added sugars, saturated fat, and sodium. Examples include vegetables, fruits, whole grains, seafood, eggs, beans, peas, lentils, unsalted nuts and seeds, fat-free and low-fat dairy products, lean meats, and poultry – when prepared with no or little added sugars, saturated fat, and sodium. Limit alcohol consumption, too, to avoid empty calories. 

Try following the 80/20 rule by eating nutrient-dense foods and beverages most of the time across all food groups in recommended amounts and within daily caloric limits to help maintain weight and health through menopause and beyond. It’s never too late to develop healthy eating habits. Challenge yourself by paying closer attention to what you eat and drink and choose healthy options when available. Try to get the biggest health bang for your buck when nourishing your body!