5 basics to simply menopause nutrition

There is so much noise out there right now about how women “should” eat during menopause.

Scroll through social media or spend five minutes on the internet and you will be met with an endless stream of advice. Some of it well intentioned, some of it commercial, and a good deal of it contradictory.

It is little wonder that so many women end up feeling overwhelmed before they have even started.

The reality is that nutrition during menopause does not need to be complicated. If most of us can simply get the basics in place, it will go a very long way towards making this stage of life easier.

We are talking about things like supporting weight maintenance, stabilising energy, reducing mood swings and improving sleep. These are the things that women tell me matter most day to day.

So let’s strip it back and focus on a few foundations that will stand the vast majority of us in good stead.

When your body shape starts to change

One of the first things many women notice during perimenopause is that their body shape begins to shift.

Perhaps there is weight gain that feels stubborn.
Perhaps the routines that once worked suddenly don’t seem to anymore.

This can be incredibly frustrating.

It is also very common.

There are a number of possible reasons for these changes. It is not necessarily that your metabolism has suddenly “fallen off a cliff,” although that is often how it can feel.

Hormonal shifts during menopause can influence where we store fat, particularly with an increase in visceral fat around the middle. Changes in oestrogen can affect fat distribution. There may also be changes in how the body responds to insulin, which in turn influences how we handle sugars in the diet.

So there are several factors at play.

But in very simple terms, one of the most helpful adjustments most women can make during this time is to reduce the amount of sugars and highly refined starchy foods in the diet.

That doesn’t mean carbohydrates are the enemy.

Far from it.

It simply means choosing carbohydrates that work with your body rather than against it.

If you are someone who is very active, has a physically demanding job or exercises regularly, you may absolutely still need a reasonable amount of carbohydrate. The difference is that we want to focus more on complex carbohydrates, such as whole grains, rather than the highly processed white or beige foods that tend to fill our shopping trolleys.

For many women, this also means shifting the balance of the plate.

More protein.
More fibre.
More non-starchy vegetables.

Carbohydrates remain part of the picture, but they are coming more from vegetables and whole fruits rather than breakfast cereals, sugary snacks or fruit juices.

That small shift alone can reduce the overall glycaemic load of the diet, which helps the body manage blood sugar more effectively. The knock-on effect is often steadier energy, fewer mood dips and better support for weight management.

Protein and fibre: your quiet allies

Two things that are particularly helpful during menopause are protein and fibre.

These nutrients help with satiety, blood sugar balance and digestive health.

One of the simplest ways to bring both into the diet is by including more legumes and lentils. They are excellent sources of fibre, contain useful plant-based protein, and provide a range of nutrients and polyphenols that support overall health.

Another helpful mindset shift is to think less about calories and more about colour.

A colourful plate generally indicates a good spread of nutrients. It often means that the meal is naturally rich in fibre and micronutrients, while being less energy dense.

This can make it easier to manage calorie intake without needing to constantly track or count.

Don’t forget the healthy fats

One area that women sometimes try to cut back on - particularly if weight management is the goal - is fat.

But this is not an area we want to neglect.

Healthy fats play a vital role in the body, particularly in relation to cell membrane health. These membranes need to remain fluid so that hormonal signals and neurotransmitter messages can be properly received.

Sources such as oily fish - salmon, mackerel, sardines, anchovies and herring - and extra virgin olive oil are particularly valuable here.

These fats support cell health and contribute to balanced energy and mood.

The myth of willpower

When it comes to changing habits, many of us fall into the trap of thinking that success comes down to willpower.

And when things don’t go to plan, we blame ourselves.

But willpower is fleeting.

Willpower might get you signing up for a gym membership.
It might get you buying a new pair of trainers.
It might get you adding more vegetables to the shopping list.

What it does not do is keep you going day after day.

Sustainable change comes from building habits around things you actually enjoy.

If you hate running, signing up for a Couch to 5K is unlikely to work. But you might enjoy a dance class, a step class or something like paracise.

Likewise with food.

If you try to force yourself to eat foods you genuinely dislike, sooner or later the plan will fall apart.

Instead, start with easy wins.

If you like carrots and peas, use them.
If you enjoy sweet potatoes, swap them in.
Look for small changes that feel manageable.

That is how momentum builds.

The 80/20 rule

Another helpful concept is the 80/20 approach.

The idea is simple: aim for roughly 80% of your diet to be made up of nourishing, whole foods, and allow about 20% for treats.

This means you do not have to eliminate foods you enjoy.

It simply means treating them as occasional pleasures rather than everyday habits.

Perhaps cake becomes something you enjoy at a café with a friend rather than something that lives permanently in the cupboard at home.

It is about balance rather than restriction.

A word on ultra-processed foods

It is also worth mentioning ultra-processed foods, often referred to as UPFs.

These are foods that have been heavily modified during manufacturing and often contain ingredients that you would not typically use in a home kitchen.

A quick way to spot them is by looking at the ingredient list. If you struggle to recognise many of the ingredients, it is likely to fall into the ultra-processed category.

These foods are not necessarily something that must be avoided entirely. They can sit within the 20% part of the diet if they are foods you genuinely enjoy.

However, they are not particularly helpful if you are trying to improve overall health or manage weight.

Research suggests that diets high in ultra-processed foods tend to drive increased food intake because they are less satiating. There is also evidence from controlled studies that even when calorie intake is matched, people eating higher amounts of ultra-processed foods may still gain weight.

One theory is that these foods influence how our bodies process nutrients and may alter the gut microbiome.

So while calories do matter, the quality of what we eat matters as well.

Bringing it back to basics

If you remember nothing else, focus on these foundations:

• prioritise protein
  • fill your plate with colourful vegetables and fruits
  • include fibre-rich foods like legumes and lentils
  • choose whole grains over refined carbohydrates
  • include healthy fats such as oily fish and olive oil

These principles apply whether or not you are taking weight loss medication.

They are also relevant for anyone who simply wants to feel better, with steadier energy and improved overall wellbeing.

And as always, if you have questions or would like to talk through your own situation, you are very welcome to drop me an email.