Beans are the best! The protein + the fiber makes eating beans a no-brainer (unless you have trouble digesting them like I do, then of course be more mindful of types and quantities)
Any source of vitamin C will help with iron absorption from plant foods. Pairing beans with tomatoes, sweet red bell peppers, an orange, kiwi or strawberries works well.
It is definitely a challenge to get the numbers right. The way I have figured it out is by weighing my food 4 days/week and tracking what I eat in Cronometer, which I get is not for everyone. But it does show your data (I'm a data nerd) - like when I thought I was making a better choice in using an almond crust pizza shell instead of a regular one.
Holy heck - forgot about the amount of fat (yes, healthy) in almonds and how that translates to calories. So it's helped me to know which foods give me more bang for the buck in terms of hitting all of the things.
I appreciate your focus on this stage for women. The nutrition is a challenge. I worked with a coach last year on building my protein intake but then it gets tricky for heart health in controlling salt and cholesterol. I’m saving this post to read more about protein and fiber.
A dietitian can help you with the salt and cholesterol issues as well as calories, fiber, protein, and other nutrients. They are trained to juggle it all!
Thank you for this valuable content! The thing for me is that I can't even eat three big meals in a day, let alone three plus two snacks! Every time I see menus like this, I wonder (with some envy, haha) who can digest all that. I struggle with quantity and eat breakfast, lunch, and a small snack (normally a functional hot cocoa) at around 16h, and that's it. I hate having dinner, because I never digest it before bed. I have increased my workout intensity and have always taken care of my sleeping habits, all to stimulate hunger, but it wasn't still enough.
Thank you for your comment. Everyone is different and you have found what works for you. It sounds like you eat most of your calories earlier in the day which is a good idea. Have you talked with a doctor about your low hunger levels?
Thank you for your reply! My low hunger has always been a topic of discussion between my doctor and me. It has improved to a point where I think it is good, but if I compare it to what doctors say premenopausal and menopausal women must eat, I think I eat very little. I have an Ayurveda background, so I'm always listening to my body :)
Thank you for breaking everything down. There is so much information out there on menopause and nutrition, it often gets very murky. Also I'm ordering your book! I'll be 55 in October and want to arm myself with all the right tools to keep myself healthy and strong well into my golden years!
Hi, Start here: https://www.niddk.nih.gov/bwp No online calculator is perfect, and weight loss is a matter of tinkering, so there is some trial and error involved. However, I think this will help to get you started. Let me know if you need help.
Hey, there are different equations to estimate your maintenance calories, but it also depends on how active you are in your daily life. Just keep in mind that those online calculators often overestimate, so a more personalized approach can be a game changer.
Beans are the best! The protein + the fiber makes eating beans a no-brainer (unless you have trouble digesting them like I do, then of course be more mindful of types and quantities)
Beans are an amazing nutrient package!
For an extra boost, try squeezing a little lemon juice over your black beans. The vitamin C helps your body absorb the iron more effectively.
Thank you! I’ll give it a try
Any source of vitamin C will help with iron absorption from plant foods. Pairing beans with tomatoes, sweet red bell peppers, an orange, kiwi or strawberries works well.
Absolutely💯
It is definitely a challenge to get the numbers right. The way I have figured it out is by weighing my food 4 days/week and tracking what I eat in Cronometer, which I get is not for everyone. But it does show your data (I'm a data nerd) - like when I thought I was making a better choice in using an almond crust pizza shell instead of a regular one.
Holy heck - forgot about the amount of fat (yes, healthy) in almonds and how that translates to calories. So it's helped me to know which foods give me more bang for the buck in terms of hitting all of the things.
Great post!
Thanks, Jill! And thanks for sharing.
I appreciate your focus on this stage for women. The nutrition is a challenge. I worked with a coach last year on building my protein intake but then it gets tricky for heart health in controlling salt and cholesterol. I’m saving this post to read more about protein and fiber.
Thank you for your comment. It's not easy to balance everything. Was your coach a registered dietitian?
She was a nutritionist coach so we only discussed calories overall and macros percentages.
A dietitian can help you with the salt and cholesterol issues as well as calories, fiber, protein, and other nutrients. They are trained to juggle it all!
Thank you for this valuable content! The thing for me is that I can't even eat three big meals in a day, let alone three plus two snacks! Every time I see menus like this, I wonder (with some envy, haha) who can digest all that. I struggle with quantity and eat breakfast, lunch, and a small snack (normally a functional hot cocoa) at around 16h, and that's it. I hate having dinner, because I never digest it before bed. I have increased my workout intensity and have always taken care of my sleeping habits, all to stimulate hunger, but it wasn't still enough.
Thank you for your comment. Everyone is different and you have found what works for you. It sounds like you eat most of your calories earlier in the day which is a good idea. Have you talked with a doctor about your low hunger levels?
Thank you for your reply! My low hunger has always been a topic of discussion between my doctor and me. It has improved to a point where I think it is good, but if I compare it to what doctors say premenopausal and menopausal women must eat, I think I eat very little. I have an Ayurveda background, so I'm always listening to my body :)
Thank you for breaking everything down. There is so much information out there on menopause and nutrition, it often gets very murky. Also I'm ordering your book! I'll be 55 in October and want to arm myself with all the right tools to keep myself healthy and strong well into my golden years!
You’re welcome and thanks for buying the book! Let me know if you have any questions.
Great summary that makes hitting these two nutrients simultaneously seem more doable!
Thank you. It's not easy to get enough of both at the same time!
How do you calculate the number of total calories you need for maintaining your current weight?
Hi, Start here: https://www.niddk.nih.gov/bwp No online calculator is perfect, and weight loss is a matter of tinkering, so there is some trial and error involved. However, I think this will help to get you started. Let me know if you need help.
Thank you!
Hey, there are different equations to estimate your maintenance calories, but it also depends on how active you are in your daily life. Just keep in mind that those online calculators often overestimate, so a more personalized approach can be a game changer.
Thanks for sharing!