“Red wine is better than white wine!”
“Spinach is better than romaine!”
“GRAINS ARE EVIL!!”
“Cut out all carbs!”
Have you ever felt like good nutrition is just too complicated?
And in midlife, with hormones shifting and energy levels fluctuating, it can feel even harder to know what’s actually good for you.
If you’re feeling overwhelmed, my advice is to try focusing on this ONE habit:
Eat mostly (or at least more) minimally-processed foods.
Think of foods as close to their natural state as possible—sweet potatoes, broccoli, chicken, an apple. These whole foods nourish your body in a way that supports your changing needs.
Whole foods are important for everyone, but…
Why is this so important in perimenopause and menopause?
Reason #1: The more processed a food is, the more likely it has:
Lost key nutrients like fiber, essential fatty acids, vitamins, and minerals—nutrients that are crucial for hormonal balance, gut health, and bone strength. During perimenopause and menopause, declining estrogen levels can impact everything from metabolism to mood, and nutrient-dense foods can help support these changes.
Gained additives such as added sugar, unhealthy fats, and preservatives that can contribute to inflammation, insulin resistance, and weight gain—factors that become more challenging as hormones fluctuate and metabolism naturally slows down. Processed foods can also disrupt blood sugar balance, which is closely tied to energy levels, cravings, and even sleep quality. In addition, the body is not able to metabolize sugar as well, leading to insulin resistance, pre-diabetes and possibly even diabetes.
Reason #2: Diets rich in minimally-processed foods can help support heart health, bone density, and metabolic function—areas of concern during this stage of life. Yes, we are losing a lot of good stuff right now!
Reason #3: These foods are often higher in fiber and protein, helping with satiety, blood sugar balance, and maintaining muscle mass—key factors for managing midlife weight changes.
Unfortunately, the reality is:
It’s REALLY hard to eat ONLY whole foods.
Instead, it’s good to think of food on a continuum. It’s not all “good” or “bad.” It’s about making choices that shift you toward more nourishing options.
Simple swaps can make a difference. Try:
Choosing whole-grain bread instead of white. Opting for plain Greek yogurt over sugary flavored versions. You can add some fruit to sweeten it. Reaching for roasted nuts instead of chips.
And remember, some processed foods can be your friend:
Whey protein powder to help meet your protein needs.
Canned fish for an easy, omega-3-rich meal.
Pre-chopped veggies to save time and keep you on track.
It’s not about perfection—it’s about progress. Small, manageable changes can lead to big results in how you feel every day.
What’s one simple food swap you can make this week?
| If you are eager to dive more into whole foods, let me know if you’d like my Free Whole Food shopping list that also has some useful tips for eating healthy. |