Optimal foods for perimenopause

Are there “optimal” foods to eat for perimenopause? Find out here.

During perimenopause (and menopause) most women tend to gain weight.  While this isn’t great it’s pretty common and there are many reasons why.

Two of the main reasons are:

Reason #1

Reduced muscle mass.  Muscle mass uses energy (burns calories) so when we have less of it the body burns less energy overall, leading to weight gain.  Unfortunately, this weight gain may appear as increased belly fat. 

Reason #2

During perimenopause there is an increase in the hunger hormone “ghrelin”.  With an increase in this hormone comes the tendency is to feel hungrier.  Perimenopause also decreased the “satiety” hormone “leptin” that helps us feel full after eating which can lead to overeating.

More ghrelin and less leptin = increased hunger and a decreased feeling of fullness…that’s a problem!

What does all of this have to do with breakfast?

Eating the right type of breakfast has been shown to help maintain muscle mass, balance levels of leptin and ghrelin, aid weight loss and maintaining that lower weight.

What makes a food “optimal” for breakfast in perimenopause?

Foods that help to increase metabolic rate, fill you up, and keep you feeling fuller longer.

Let’s have a look at the characteristics of these “optimal” foods.

Protein

Make sure to get protein in the mornings.  Eating protein is critical for women in perimenopause and menopause. 

Protein helps to slightly increase metabolism and give your muscles the amino acids they need to stay strong.  Protein also helps keep you feeling fuller longer which is great to try to offset that hunger hormone known as “ghrelin”.

Protein also helps to reduce bone loss that can happen very fast during this time.

Which foods are high in protein?

  • Meat and poultry
  • Fish and shellfish
  • Eggs
  • Beans and lentils
  • Nuts and seeds (contain more fat than protein but still a great source of amino acids)

Read on and check out the great breakfast recipe for you to try tomorrow morning.  It contains eggs which some say are the “perfect protein”.

Fiber

Fiber is very important to help stabilize your blood sugars to reduce cravings.  The reason this is particularly important in perimenopause is because the risk of diabetes and heart disease increases after menopause due to an accumulation of visceral fat in the abdomen.  (Yes, I’m talking about the infamous “belly fat”!).

Also, did you know that certain fibers actually feed your “friendly” gut microbes?  Those are the ones that help you digest food and even make certain nutrients for you. 

Which foods are high in fiber?

Here are just a few of the items you could add to your diet to increase fiber intake. 

  • Vegetables (squash, peas, sweet potato, artichokes, collard greens, pumpkin, parsnips, Brussels sprouts etc.)
  • Fruit (pears, avocados, blueberries, raspberries, blackberries etc.)
  • Nuts (almonds, pistachios, macadamia, hazelnuts, pecans, Brazil nuts, walnuts, dried coconut etc.)
  • Seeds (sesame, sunflower, pumpkin, chia, flax etc.)
  • Gluten-free grains (oat, quinoa, wild rice etc.)
  • Beans and lentils

*Bonus points* if you get at least some of you daily fiber from flax.  Flax not only contains fiber but it is also a source of protein and omega-3 fatty acids.  Flax has even been shown to help reduce both hot flashes and the risk of breast cancer.  Win-win!

Conclusion:

What are “optimal” foods for breakfast in perimenopause and menopause?  Ones that give you ample protein and fiber.


Recipe (Protein and Fiber): Vegetable Egg Muffins

Makes 12

  • 1 tablespoon olive oil
  • 1 red pepper (diced)
  • 2 cups baby spinach (chopped)
  • 1 cup mushrooms (chopped)
  • 2 cloves garlic (minced)
  • 6 eggs
  • 1 tablespoon flax (ground)

INSTRUCTIONS:

  • Preheat oven to 350 F.
  • Grease or line a 12 serving muffin tin.
  • Heat a large frying pan over medium heat.  Add oil and saute diced pepper until tender (about 5 minutes).
  • Add mushrooms and garlic to frying pan and cook for an additional minute.
  • Whisk eggs and flax together in a medium bowl.
  • Place veggies into prepared muffin tin.
  • Pour the egg/flax mixture over the veggies.
  • Bake for 15 minutes or until the tops are firm to the touch and eggs are cooked.
  • Serve & Enjoy!

Tip:  Use pastured eggs whenever possible.


References:

https://authoritynutrition.com/menopause-weight-gain/

https://authoritynutrition.com/leptin-101/

https://www.thepaleomom.com/is-breakfast-really-most-important-meal/

http://nutritionfacts.org/video/just-the-flax-maam/

https://ndb.nal.usda.gov/ndb/nutrients/index

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