Nutrition for Menopause

Menopause places significant stress on the body. The consumption of a focused, and well-balanced diet can help the body and mind to function despite the added pressures created by menopause.

How Menopause Impacts Nutritional Needs​

The changes that occur throughout the menopausal transition are known to have significant impacts on bodily function. During the menopause there can be implications to bone and heart health, as well as to digestive and metabolic function. By adjusting the diet accordingly, many of these symptoms can be reduced, if not avoided! Below are some great healthy eating tips for you.

Follow a Mediterranean Diet​

The Mediterranean Diet is based on the traditional cuisine of countries bordering the Mediterranean Sea. This type of diet features more fish, less meat and it’s rich in plants and healthy oils.

Use Your Hand for Portion Control

A serving of carbs, such as cooked pasta or potatoes should be no bigger than your closed fist. The same applies to fruit. Your protein component, of meat, fish, tofu or poultry, should be around the size of your palm. Use your thumb to measure high-fat foods, such as cheese.

Allow Yourself Some Yummy Treats!

A diet that’s too restrictive can be so hard to sustain and it’s unnecessary. It’s far more sensible to maintain the 80/20 principle. That means eating and drinking healthy foods and drinks 80 percent of the time. Then allow yourself some treats for the other 20 percent. This means you don’t have to feel deprived and you can still be healthy.

Reduce Alcohol Consumption

While some reports suggest there are health benefits to savouring the odd glass of wine, it is a good idea to be aware of how much you drink and stay within the guidelines. See Drink Aware for guidance on units for each drink.

Stay Well Hydrated

Staying well hydrated is particularly important during this time, as hydration supports all of our body functions. When we are well hydrated, our mood performance and concentration all improve.

Follow the ‘Healthy Eating Plate’ Guide

The Healthy Eating Plate is based on scientific evidence that shows a plant-based diet lowers the risk of weight gain and chronic disease. It portions off your dinner plate, telling you which foods should go where and in what quantity.

Benefits of Working with a Nutrition Coach for Menopause

A nutrition coach can provide tailored guidance to help women manage menopause symptoms, optimize nutrient intake, and adopt healthy eating habits that support their overall well-being. They can also address specific concerns related to weight management, bone health, and heart health during menopause.

Symptom Management

Nutrition coaches can identify dietary triggers that may exacerbate menopause symptoms and provide strategies to manage hot flashes, mood swings, and sleep disturbances.

Weight Management

They can develop personalised weight management plans that consider hormonal changes and promote healthy weight loss or maintenance during this important transition.

Bone Health

Nutrition coaches can provide guidance on nutrient intake, particularly calcium and vitamin D, to support bone health and reduce the risk of osteoporosis.

Heart Health

They can offer strategies to improve heart health, including reducing saturated and trans fats, increasing fiber intake, and maintaining a healthy blood pressure.

Overall Well-being

Nutrition coaching promotes overall well-being during menopause by supporting energy levels, improving sleep quality, and enhancing mood.


Drink plenty of water throughout the day to stay hydrated and support overall health.