The Importance of Nutrition During Menopause
Perimenopause and menopause are natural life stages that can bring changes to metabolism, mood, body composition, and overall wellbeing. Declining estrogen shifts largely drive these shifts - but the good news is that diet and what we eat can have a powerful impact on how we feel during this time.
A well-balanced menopause diet can help reduce symptoms such as hot flushes, fatigue, and weight gain, while lowering the risk of chronic conditions like cardiovascular disease, type 2 diabetes, and osteoporosis. Perhaps the most common symptom women struggle with is weight gain, particularly when they report following the same healthy diet as always and being active whenever possible. This occurs due to the falling estrogen levels which slow your metabolism by around 250–300 calories per day. Without lifestyle changes, this can result in weight gain as the body tends to store more fat and lose muscle.
Research shows that dietary patterns such as the Mediterranean diet and very low-calorie diets (VLCDs) are among the best to support healthy ageing, weight management, and inflammation control. Be Fit Food meals are carefully designed by dietitians to combine the benefits of both — a scientifically formulated VLCD that also incorporates elements of the Mediterranean-style menopause diet, featuring lean protein, extra virgin olive oil, whole grains, and 4–12 different vegetables in every meal.
Supporting Muscle Health with Adequate Protein
As estrogen levels decline, women naturally experience a loss of muscle mass and an increase in body fat. Protein plays a vital role in maintaining lean muscle mass and strength during and after menopause.
While the general recommendation for adults is 0.8g of protein per kg of body weight per day, research suggests that women over 50 benefit from 1.0–1.2g per kg per day to offset the body’s reduced ability to absorb protein and respond to insulin — often referred to as “anabolic resistance.”
To ensure you are consuming adequate protein it's important to include a source with each meal. All Be Fit Food meals are high in lean protein, perfect for supporting muscle maintenance, satiety, and a healthy metabolism — all key components of an effective menopause diet.
Balancing Energy and Hormones with Whole Grains and Low-GI Carbohydrates
A healthy menopause diet doesn’t mean cutting out all carbohydrates — instead, it’s about choosing the right kinds. Whole grains and low-glycaemic (low-GI) foods have been shown to reduce menopausal symptoms and help stabilise energy levels and mood.
The TEMPO Diet Randomised Clinical Trial found that following a VCLD helped postmenopausal women reduce body weight and visceral fat while preserving muscle mass. The VLCD followed in the study used shakes and soups to replace meals. Be Fit Food’s VLCD options deliver these same results through real, whole foods, which also provide fibre, vitamins, and minerals to nourish the body while supporting sustainable results.
Fighting Inflammation through Nutrient-Dense, Mediterranean-Style Meals
Menopause is associated with increased visceral fat and inflammation, which can elevate the risk of heart disease and diabetes. Following a Mediterranean-inspired menopause diet rich in anti-inflammatory foods has been shown to reduce these risks and support overall metabolic health.
Be Fit Food meals encompass key components of a Mediterranean-style diet through our use of extra virgin olive oil, a range of 4-12 vegetables, lean protein and whole grains to deliver anti-inflammatory nutrients that promote long-term heart and hormone health.
Other lifestyle Factors to Consider
While nutrition forms the foundation of menopause symptom management, lifestyle factors such as regular exercise, stress management, and good sleep are also crucial. These habits complement a healthy menopause diet by helping regulate hormones, preserve muscle and bone density, and improve overall wellbeing.
In Summary
A well-structured menopause diet can help women navigate the hormonal and physical changes that occur during this stage of life. Be Fit Food’s dietitian-designed meals take the guesswork out of eating well, providing balanced, nourishing options that support energy, muscle health, inflammation control, and sustainable weight management.
Explore Be Fit Food’s range of dietitian and doctor designed meals crafted to support women’s health through perimenopause and menopause, plus, book a free 15-minute dietitian consultation to discover how nutrition can help you feel your best every day.
BOOK HERE: Free Dietitian Consultation - Be Fit Food
References:
https://www.mdpi.com/2673-9488/4/3/16 https://pmc.ncbi.nlm.nih.gov/articles/PMC12117929/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10482777/#Sec4
