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Fitness Studio

NUTRITION

We must prioritize nutrition and maybe even change our thinking about how we fuel our peri/menopausal bodies to help our symptoms, improve our overall health and set us up for quality future longevity.

EAT MORE minimally processed foods

Minimally processed foods are rich in nutrients, such as vitamins, minerals, healthy fats, and fiber (and, in the case of fruits and vegetables, water). Many contain beneficial substances like phytonutrients (plant nutrients), antioxi-dants, and fatty acids that can be helpful during menopause.

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These include omega-3 and omega-6 fatty acids as well as plant compounds like isolavones (found in soybeans) that may mimic or support the actions of estrogen, often reducing menopause symptoms.

Grazing Table
Food

EAT LESS highly processed foods and drinks

Highly processed foods are often stripped of nutrients, contain added ingredients (e.g., artificial flavors, preservatives) and are usually higher in sugars, salt, and less-healthy fats.

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These foods are highly palatable and easy to overeat, making it difficult to notice and respect natural physiological hunger, fullness, and satisfaction cues.

EAT enough protein

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Rice
nutrients

EAT enough fiber

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INCLUDE enough healthy fats

Omega-3 rich foods help us lower our insulin and cortisol levels and stimulate natural appetite suppressants Excellent sources of healthy fats- fatty fish like salmon, nuts and seeds, fresh, avocados,

processed foods
rice

EAT enough lean protein

Protein is essential as it build and repair tissues, make hormones and neurotransmitters, helps us gain and maintain lean muscle mass and healthy body composition, help out recovery and perform physically, help us feel satisfied and regulate appetite, helps keep our bones healthy and supports our mental and emotional health.

• Lean beef

• Lean pork

• Poultry (e.g., chicken, turkey, duck)

• Fish

• Seafood (e.g., shrimp, mussels, squid)

Eggs and egg whites

Low-fat dairy (e.g., Greek yogurt, cottage cheese)

Edamame and soy products (e.g., tofu)

Beans and legumes

EAT plenty colorful fruits and veggies

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Nutritional Cooking
Fiber

CHOOSE slower-digesting, higher fiber carbs

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