I'm also well past menopause and while I agree on front loading breakfast, one that has this much refined carbs and only a little protein would completely throw off my blood glucose regulation. What works for me is a bowl of oatbran porridge, added psyllium (totally agree re the fibre), plus 30 grams of wehy protein stirred in after cooking and topped with fruit, kiwi or berries are my current go to. Prunes sound like a great idea too. I need at least 30 grams of protein with low GI carbs or I get hungry within an hour or two. I'm also a registered nutritionist and find my clients notice a big difference in satiety with a higher protein breakfast also. Like you I keep my dinner light.
I'm glad you found what works for you! My breakfast has 17 grams of fiber and 25 grams of protein (I have two cups of milk and grains also contain protein) and all of the cereals are whole grain.
This breakfast is what has been working for me since I started menopause about five years ago: I mix half an avocado, zero-sugar oatmilk, two tablespoons of full-fat Greek yoghurt, celery, apple, chia or flax seeds, cashew nuts, spinach in my Nutribullet to make a thick delicious goop, add muesli (zero added sugar type), blueberries or raspberries and goji berries and sometimes protein powder. It keeps me full for hours and I have put on zero weight. I generally have two lighter meals later in the day but never in the late evening anymore, and that’s me done. So yes to the big breakfast, I’m a fan too:)).
I love your comments on chocolate. I feel them deeply. I have gained more like 20 pounds in my (probable) perimenopausal state, but I do love chocolate.
I gained nearly 10 pounds during perimenopause. I made some changes that helped me better control my calories, but realized that giving up my fave food in the world wasn't going to help in the long run!
This is very helpful - thank you! I have two questions. (1) How long do you soak the chia seeds? (2) Do you have any particular protein goals during the day? On the second point, I have been struggling to wrap my mind around all of the ‘eat more protein’ advice I have been reading. I am not a big meat eater, I can’t stand protein powders or bars, I don’t eat yogurt or cottage cheese, and it all leaves me feeling overwhelmed… I would love to hear more about your own approach to protein. Thanks so much!
Hi, I just realized I didn't answer your question about soaking chia seeds. I don't soak them. I just add them to my cold cereal concoction or at the end of making oatmeal. Chia seeds will absorb fluid inside the body. Hope that helps!
Grains, nuts, and seeds provide some protein, too. That may be helpful if you feel like you're struggling to include enough protein from animal foods and protein powder. Let me know if you have any questions!
Great article! I agree with all of it, especially the grace for chocolate. My husband and I grow a lot of fruit, including plums, though not the prune variety. I wonder if other dried plums would provide similar benefits to prunes.
Hi, thank you for your kind words. I gave chocolate a wide berth! I've never seen any research on plums and bone health in postmenopausal women, but plums and other plant foods contain phytonutrients that reduce inflammation in the body, including in bone tissue. Inflamed bone tissue is vulnerable to destruction. Keep on growing those prunes!
Thank you so much for presenting all of this in a way that isn't restrictive. As a mindful eater and fellow RD, who is approaching menopause, I appreciate your take on this. I'm also a recovering mom of a teen household and am getting used to having food not disappear from my kitchen so fast, and I agree about the quasi-planning by keeping nutritious food on hand. Great article! *Adds prunes to shopping list*
I have been trying to get myself off of chocolate for ages and the more I try, the more the cravings hit. The big problem is if it's in the house, I'll eat a lot of it. And there aren't many places to buy a small piece, except the super processed, many ingredient variety. Any tips on having a little without having a lot in the house? thanks.
I struggled with the same issue, to be honest. You could buy small portions, like Ghirardelli squares or Hershey's nuggets and allow yourself so many. If I'm too full from dinner, I really can't eat a lot of chocolate which is a HUGE change from when I was younger and I would eat it even if I wasn't hungry. Is your dinner satisfying enough? I'm fishing here, but trying to come up with a solution!
I'm working on making sure dinner is filling enough. I've been ending it with very juicy grapes lately but now that it's getting cold, I'll be switching to more juicy veggies. There always seems to be enough room for chocolate though, lol. Appreciate the ideas.
If you were getting hungry mid morning then maybe you need to balance your blood sugars better. Try a savoury breakfast. If your picture here on your post is an example of breakfast cheerios, shredded wheat 🤦♀️ really. Refinded carbohydrates are not the answer
If you read the piece carefully, you would see that I WAS getting hungry until I started eating the breakfast pictured, which, by the way, doesn't have a refined grain in it. In addition, it has about 17 grams of fiber and 25 grams of protein which keeps me fuller for longer. Here's what I said in the piece: "Now, I frontload the day with a meal of that provides about one-third of my daily calories. I combine a cup of Cheerios, a handful of plain Shredded Wheat with Bran, another handful of raw oatmeal, two tablespoons of chia seeds, and six prunes (see why I eat prunes below) and top it with a cup of 1% low fat milk. I also have 10 ounces of coffee mixed with a cup of 1% low fat milk."
Anything in a box like cheerios is ultra processed. Instant glucose spikes. Would you eat these on their own? I wouldn’t eat them at all. Sorry. Poor advice
I'm also well past menopause and while I agree on front loading breakfast, one that has this much refined carbs and only a little protein would completely throw off my blood glucose regulation. What works for me is a bowl of oatbran porridge, added psyllium (totally agree re the fibre), plus 30 grams of wehy protein stirred in after cooking and topped with fruit, kiwi or berries are my current go to. Prunes sound like a great idea too. I need at least 30 grams of protein with low GI carbs or I get hungry within an hour or two. I'm also a registered nutritionist and find my clients notice a big difference in satiety with a higher protein breakfast also. Like you I keep my dinner light.
I'm glad you found what works for you! My breakfast has 17 grams of fiber and 25 grams of protein (I have two cups of milk and grains also contain protein) and all of the cereals are whole grain.
This breakfast is what has been working for me since I started menopause about five years ago: I mix half an avocado, zero-sugar oatmilk, two tablespoons of full-fat Greek yoghurt, celery, apple, chia or flax seeds, cashew nuts, spinach in my Nutribullet to make a thick delicious goop, add muesli (zero added sugar type), blueberries or raspberries and goji berries and sometimes protein powder. It keeps me full for hours and I have put on zero weight. I generally have two lighter meals later in the day but never in the late evening anymore, and that’s me done. So yes to the big breakfast, I’m a fan too:)).
Wow! That's quite a delicious concoction! Glad you found what works for you!
I love your comments on chocolate. I feel them deeply. I have gained more like 20 pounds in my (probable) perimenopausal state, but I do love chocolate.
I gained nearly 10 pounds during perimenopause. I made some changes that helped me better control my calories, but realized that giving up my fave food in the world wasn't going to help in the long run!
This is very helpful - thank you! I have two questions. (1) How long do you soak the chia seeds? (2) Do you have any particular protein goals during the day? On the second point, I have been struggling to wrap my mind around all of the ‘eat more protein’ advice I have been reading. I am not a big meat eater, I can’t stand protein powders or bars, I don’t eat yogurt or cottage cheese, and it all leaves me feeling overwhelmed… I would love to hear more about your own approach to protein. Thanks so much!
Hi, I just realized I didn't answer your question about soaking chia seeds. I don't soak them. I just add them to my cold cereal concoction or at the end of making oatmeal. Chia seeds will absorb fluid inside the body. Hope that helps!
Have you read this post? It's all about protein and it has a chart of a variety of protein foods that can help you reach your daily goal. https://menopausedietplan.substack.com/p/pumping-up-protein-for-midlife-health
Grains, nuts, and seeds provide some protein, too. That may be helpful if you feel like you're struggling to include enough protein from animal foods and protein powder. Let me know if you have any questions!
Thank you! I appreciate it!
Let me know if you need any clarification about how much protein to eat.
Great article! I agree with all of it, especially the grace for chocolate. My husband and I grow a lot of fruit, including plums, though not the prune variety. I wonder if other dried plums would provide similar benefits to prunes.
Hi, thank you for your kind words. I gave chocolate a wide berth! I've never seen any research on plums and bone health in postmenopausal women, but plums and other plant foods contain phytonutrients that reduce inflammation in the body, including in bone tissue. Inflamed bone tissue is vulnerable to destruction. Keep on growing those prunes!
This was very helpful! I have a hard time not eating after dinner. Just a bad habit I think more than anything. Going to work on it though!
We are all works in progress! I'm glad this was helpful.
Thank you so much for presenting all of this in a way that isn't restrictive. As a mindful eater and fellow RD, who is approaching menopause, I appreciate your take on this. I'm also a recovering mom of a teen household and am getting used to having food not disappear from my kitchen so fast, and I agree about the quasi-planning by keeping nutritious food on hand. Great article! *Adds prunes to shopping list*
Thanks for your comment and your remark about being a recovering mom of a teen household (I have 3 kids) made me chuckle! Enjoy the prunes!
I have been trying to get myself off of chocolate for ages and the more I try, the more the cravings hit. The big problem is if it's in the house, I'll eat a lot of it. And there aren't many places to buy a small piece, except the super processed, many ingredient variety. Any tips on having a little without having a lot in the house? thanks.
I struggled with the same issue, to be honest. You could buy small portions, like Ghirardelli squares or Hershey's nuggets and allow yourself so many. If I'm too full from dinner, I really can't eat a lot of chocolate which is a HUGE change from when I was younger and I would eat it even if I wasn't hungry. Is your dinner satisfying enough? I'm fishing here, but trying to come up with a solution!
I'm working on making sure dinner is filling enough. I've been ending it with very juicy grapes lately but now that it's getting cold, I'll be switching to more juicy veggies. There always seems to be enough room for chocolate though, lol. Appreciate the ideas.
There's always room for chocolate!
Thanks for sharing, Beth!
Thanks for your comment and your remark about being a recovering mom of a teen household (I have 3 kids) made me chuckle! Enjoy the prunes!
If you were getting hungry mid morning then maybe you need to balance your blood sugars better. Try a savoury breakfast. If your picture here on your post is an example of breakfast cheerios, shredded wheat 🤦♀️ really. Refinded carbohydrates are not the answer
If you read the piece carefully, you would see that I WAS getting hungry until I started eating the breakfast pictured, which, by the way, doesn't have a refined grain in it. In addition, it has about 17 grams of fiber and 25 grams of protein which keeps me fuller for longer. Here's what I said in the piece: "Now, I frontload the day with a meal of that provides about one-third of my daily calories. I combine a cup of Cheerios, a handful of plain Shredded Wheat with Bran, another handful of raw oatmeal, two tablespoons of chia seeds, and six prunes (see why I eat prunes below) and top it with a cup of 1% low fat milk. I also have 10 ounces of coffee mixed with a cup of 1% low fat milk."
Cheerios are refined. Please tell me how they are not ?
Cheerios are a whole grain cereal. Plus, there is nothing wrong with refined grains.This may be helpful to you: https://www.cheerios.com/products/original-cheerios
Anything in a box like cheerios is ultra processed. Instant glucose spikes. Would you eat these on their own? I wouldn’t eat them at all. Sorry. Poor advice
I'm sorry, but that just is not true. You don't have to take my advice or follow me. It's up to you.
Then maybe you need to look up a definition of ultra processed
I am well aware of the definition of ultraprocessed. I have written about processed foods many times.