Nourishing Your Body: A Simple Guide to Essential Nutrients for Menopause
Keeping up with what to eat can feel overwhelming, but it doesn’t have to be! Your body needs just six essential nutrients to function at its best—nutrients that you must get from food since your body can’t produce enough on its own.
The key to feeling vibrant and energized? Keep it simple. Focus on these six basics: protein, carbohydrates, fats, vitamins, minerals, and water.
Here’s your easy guide to making balanced nutrition work for you!
Macronutrients: The Powerhouses of Energy & Strength
Your body gets all its calories from three macronutrients: protein, carbohydrates, and fats. These nutrients fuel you, keep your metabolism humming, and support overall wellness.
How to Make the Most of Your Macronutrients:
Prioritize Protein – Protein is your body’s building block, helping to maintain muscle mass (which naturally declines with age) and supporting metabolism. Fill your plate with lean sources like fish, eggs, beans, and dairy.
Choose the Right Carbs – Carbohydrates provide quick energy, but the type of carbs you eat matters! Skip refined carbs (white bread, pastries) and go for whole grains, vegetables, and fruits for lasting energy and balanced blood sugar.
Embrace Healthy Fats – Your body needs fat for energy, hormone production, and cell health. Say yes to avocados, olive oil, nuts, and salmon while limiting processed fats and oils.
Find Your Balance – Wondering how much of each macronutrient to eat? General guidelines suggest:
45-65% of daily calories from carbohydrates
20-35% from healthy fats
10-35% from protein
Micronutrients: The Unsung Heroes of Wellness
Vitamins and minerals may be needed in small amounts, but they play a huge role in keeping your body functioning smoothly—especially during perimenopause and menopause when hormone shifts can impact everything from bone health to mood.
How to Get the Micronutrients You Need:
Know Your Vitamins & Minerals – There are 13 essential vitamins and a variety of minerals that help regulate hormones, support your nervous system, and strengthen your bones. A well-rounded diet ensures you get what you need.
Eat a Variety of Whole Foods – If you’re experiencing symptoms like hair thinning or sluggish energy, your body may be asking for more nutrients! A colorful plate filled with leafy greens, berries, nuts, and seeds is a great start.
Consider Supplements (If Needed) – Whole foods are always the best source of nutrition, but if you have dietary restrictions, your doctor or nutritionist can guide you on whether a supplement is right for you.
Water: The Ultimate Life-Giver
Some say water is a macronutrient; others call it a micronutrient. Either way, one thing is clear—you can’t thrive without it! Water is essential for digestion, circulation, temperature regulation, and glowing skin.
Easy Ways to Stay Hydrated:
Make Water a Habit – If you often forget to drink water, set reminders or link it to daily tasks—like sipping a glass every time you check your phone or prepare a meal.
Add a Splash of Flavor – If plain water isn’t appealing, infuse it with fresh basil, lemon, cucumber, or berries.
Eat Your Water – Hydrating foods count too! Munch on water-rich options like cucumbers, celery, strawberries, and cottage cheese.
Watch for Signs of Dehydration – If you’re feeling fatigued, getting headaches, or struggling to focus, you might need more water. Aim for at least 8 glasses a day, and even more if you're active!
Your Path to Simpler, Smarter Nutrition
Eating well doesn’t have to be complicated. By focusing on whole, nutrient-dense foods and keeping your meals balanced, you’ll give your body everything it needs to thrive through perimenopause, menopause, and beyond.
And remember—your body is unique! If you have specific concerns, working with a doctor or nutritionist can help you find the perfect plan tailored just for you.
Here’s to vibrant health, balance, and feeling amazing at every stage of life! 💛
