Perimenopause is a natural phase of life, often marked by subtle (and sometimes not-so-subtle) shifts in your energy, mood, sleep habits and metabolism.
Your doctor is the best resource for diagnosing perimenopause and guiding you through these medical changes, but don’t overlook the role that nutrition plays in helping to manage your symptoms.
Perimenopause is an opportunity to be more intentional with your food choices — eating in a way that supports steady energy, balanced moods and overall wellbeing. So, what can you include on your perimenopause plate? Glad you asked!
START WITH STEADY ENERGY
Prioritize consistent meals that include a balance of protein, fiber-rich carbohydrates and healthy fats. Think grilled salmon over a bed of quinoa and roasted vegetables, or a turkey and avocado wrap with a side of fresh fruit. Eating regularly throughout the day (no skipping meals!) helps keep your energy levels stable.
SUPPORT YOUR MOOD WITH KEY NUTRIENTS
Hormone fluctuations can influence mood, but what you eat can help. Nutrients like vitamin B12, vitamin D and magnesium play a key role in brain health. Try to regularly include a variety of nutrient-dense foods like leafy greens, beans, eggs, fatty fish, nuts and seeds. Carbohydrates (yes, carbs!) are important for your mood, too, so make sure to incorporate whole grains, fruits and starchy vegetables into your diet.
PROTECT YOUR BONES EARLY
As your estrogen levels decrease, you may start to lose bone density faster than your body can rebuild it. Enter nutrition for bone health! Foods rich in calcium (like dairy products and fortified plant milks) and vitamin D (like fatty fish) are important, but they’re not the whole story. You’ll also want to meet your needs for protein, vitamin K (foods like leafy greens) and magnesium (foods like nuts and whole grains).
DON’T FORGET ABOUT HYDRATION
Dehydration can contribute to or worsen fatigue, brain fog and other symptoms associated with perimenopause. Aim to drink water consistently throughout the day, increasing your intake if you’re sweating during exercise or in the heat.
FUEL YOUR BODY WITH INTENTION
Perimenopause isn’t the time for restrictive diets or a total nutrition overhaul. Instead, focus on a gentle shift. Prioritize adding nutrient-dense foods and eating balanced meals that leave you feeling satisfied and nourished.
EGG AND AVOCADO BREAKFAST TACOS
Looking for a recipe that meets your perimenopausal needs? These egg and avocado breakfast tacos are delicious — and they also pack plenty of nutrition. The eggs provide protein and vitamin D for bone health. The tortillas contain energy-supporting carbs, and the avocado and beans add fiber and magnesium to support mood and fullness.
INGREDIENTS (SERVES 2):
- 4 eggs
- 4 small corn or whole-wheat tortillas
- 1 avocado, sliced
- ½ cup canned black beans, drained and rinsed
- ¼ cup shredded cheese
- 1 tablespoon olive oil or butter
- Salsa (store-bought is just fine!)
- Salt and pepper to taste
INSTRUCTIONS:
- Warm tortillas in a skillet or microwave.
- Heat oil or butter in a pan and scramble the eggs with salt and pepper.
- Warm the black beans in the microwave or on the stove.
- Assemble the tacos: eggs, beans, avocado, and a sprinkle of cheese (or in whatever order you prefer!).
- Top with salsa, serve and enjoy!