Meal Planning for Menopausal Women: Integrating Nutrition and Exercise for Lasting Results
In the bustling world of midlife and during menopause, it's easy to let your health and well-being slip down the priority list. However, with the right approach to meal planning, nutrition, and exercise, you can enhance your vitality and longevity during menopause. This blog will guide you through the essentials of meal planning for menopausal women, the importance of combining nutrition and exercise, and how to achieve lasting results while enjoying a diet that promotes healthy eating. If you are looking for some effective workout guidelines tailored to menopausal women, please check out my blog on Fitness During Menopause.
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How to meal plan
I totally get it. You are exhausted and the last thing you want to do is figure out what to cook and then actually cook it! But, instead of ordering take-out or nibbling on cheese and crackers for dinner (which I have been known to do way too often), the key is to plan ahead. This is where meal planning or food prepping comes in handy.
So, what exactly is meal planning? Meal planning is a broader umbrella — it’s literally just having a plan for what meals you’re going to make or eat throughout the week. Under meal planning, there is meal prepping and food prepping which are a bit different. Meal prepping is just that: cooking and preparing the entire meal ahead of time so that when you are ready to eat, the food is ready for you. Food Prepping is preparing components that can be combined into meals, but not necessarily a specific recipe. If there are specific foods that you like to eat on a regular basis, prepping them ahead of time so you can grab them quickly or combine them to make a meal is a real-time saver. I personally am a huge fan of food prepping, but that’s just me.
Which option is best for you? Meal prep or Food prep? You can do both! Whatever works for you. Doing a combo is great. You get to choose. For me, food prepping seems less daunting and takes less time but still makes a huge difference in helping me stick to healthier food options which include whole foods and not processed foods.
The key steps for meal planning:
Decide what you want to eat for the week
Pick recipes if you are meal-prepping
Make a grocery list
Food shop
Chop, cook, and prep ingredients
Easy peasy!
Food prep in my house looks like hard-boiling eggs, making overnight oats, making a pot of lentils and quinoa, roasting vegetables, and chopping fruits and veggies - all that can be used later in the week. If I was a meat/chicken eater, I would have cooked chicken or other sources of protein prepared as well. Instead, I broil a few servings of salmon and make some tuna fish. You can also prepare salad dressings, pestos, and other sauces. I also make sure I have plenty of greens on hand for salads. Once everything is prepared, store them in glass containers in the fridge and combine the different ingredients you have to make your meal.
The Benefits of Meal Planning/Food Prepping:
Reduce Stress: Knowing what you'll eat ahead of time eliminates the daily decision-making stress associated with food choices.
Better Nutrition: Meal planning enables you to incorporate a variety of nutrient-rich foods into your diet that include whole foods instead of processed foods.
Save Time and Money: Preparing meals in advance can reduce the need for costly and unhealthy takeout options.
Support Weight Management: Planning meals allows you to manage portion sizes and make informed choices about what you eat.
Macros and Meal Planning
A meal plan built around macronutrients (“Macros”) includes 3 different categories of food that we eat which provide the necessary calories and provide our bodies with energy. The 3 macronutrients are protein, carbohydrates (carbs), and fats. When you have body composition goals, meal prepping for your macros is important for success. Recommended macro breakdowns will vary based on whether you are trying to lose fat, build muscle, or maintain your current body composition. I may write a separate blog on macros and go into greater detail about what I recommend for women in midlife. But, I still want to mention it briefly here and talk about how to build a balanced plate. If you want a general breakdown of the ratios of each, feel free to check out this Daily Diet Composition Charts for Carbs, Protein, and Fat.
Each macro has a specific calorie amount per gram. Some foods are just protein, carbs or fats. But some overlap and are a combination of both or all 3. See the cheat sheet below.
Protein: 4 calories per gram
Carbs: 9 calories per gram
Fats: 9 calories per gram
* Make sure you are also focusing on hydration by drinking half your body weight in ounces daily.
When building your plate, choosing high-quality sources of macronutrients ensures that we provide our bodies with the necessary fuel and nutrients.
The goal is to choose nutrient-dense food most of the time. I follow something called the 80/20 rule, where there is still room to include the foods that bring you joy 20% of the time.
Balanced Nutrition for Menopausal Women: As women age, their nutritional needs change. Building a healthy plate is a simple but powerful way to improve your overall well-being. To optimize health and energy levels, consider the following key nutrients below when building a balanced plate:
Protein: Lean protein sources such as poultry, fish, beans, and tofu help maintain muscle mass. Protein is essential for repairing and building tissues in the body. Include a portion of protein about the size of your palm (~4 oz.) on your plate. I recommend getting at least 30-40 grams of protein with each meal. This not only supports muscle health but also helps you feel full and satisfied.
Veggies: Vegetables are the foundation of a healthy plate. They provide essential vitamins, minerals, and fiber while being low in calories. Aim to fill half of your plate with colorful vegetables. Choose a variety of colors and types to ensure a broad spectrum of nutrients. Dark leafy greens like spinach and kale, along with colorful bell peppers, broccoli, and carrots, are excellent choices.
Complex Carbohydrates/Choose whole grains. Carbs provide energy for our daily activities. They release energy slowly, providing a steady source of fuel for your body. Some excellent whole-grain options include rice, quinoa, sweet potatoes, and oats. A serving of cooked grains should be about the size of a tennis ball.
Healthy Fats: Healthy fats are an essential part of your diet, playing a role in brain health, hormone production, and nutrient absorption. Examples are avocados, nuts, seeds (chia seeds, flaxseeds, pumpkin seeds), olive oil, and fatty fish. A small amount of healthy fat (around a thumb-sized portion or a small handful of nuts) can complete your plate, but be mindful of portion size as fats are higher in calories. **Limit saturated and trans fats found in fried foods and processed snacks.
Fiber: Whole grains, fruits, and vegetables provide fiber, aiding digestion, promoting satiety, and promoting heart health. Aim for around 25-30 grams of fiber per day to optimize your digestive system.
Omega-3’s: These fatty acids are considered essential fats, meaning the body can't make them and must get them from food. They are found in fatty fish, walnuts, and flaxseeds, and support brain and heart health. If you are not eating enough Omega-3s, I recommend taking a supplement.
Calcium: The body requires calcium to maintain bone density. If you eat calcium-rich foods like dairy products, leafy greens, and fortified alternatives then you are probably getting enough. If not, consider supplementation.
Vitamin D: Essential for calcium absorption. Spending time outdoors in the sunshine and consuming fortified foods help provide Vit D. I personally take a supplement.
Magnesium: Is great for calming your nervous system and also helpful for muscle recovery and inflammation. Some foods high in magnesium include pumpkin seeds, almonds, and leafy greens. I take magnesium glycinate prior to bedtime.
B12: This essential nutrient is involved in the formation of red blood cells, cell metabolism, nerve function, and DNA production. It’s available in animal foods, yet as women get older, their bodies don’t absorb as much of this vitamin, which increases the risk of deficiency.
Nutrition and Exercise Integration for Menopausal Women
Nutrition and exercise go hand in hand, especially during menopause. When you combine these two elements effectively, you can achieve lasting results. Here's how:
Pre-Workout Fuel: Eating a balanced meal or snack before exercising can provide the necessary energy and improve performance. This is when you should be including carbs.
Post-Workout Recovery: After exercise, replenish with a combination of protein and carbohydrates to aid muscle repair and glycogen restoration.
Hydration: Staying hydrated is crucial for both nutrition and exercise. Drink plenty of water throughout the day and during workouts.
Lasting Results and Effective Workout Routines During Menopause
When striving for lasting results through workouts, it's essential to set achievable goals and have a long-term perspective. Aim for improvements in strength, endurance, and overall well-being, rather than just focusing on the scale.
Workout Routines for Midlife Women:
Strength Training: Incorporate resistance exercises like weightlifting or bodyweight exercises to maintain muscle mass and bone density. For more info on this topic, feel free to download my Comprehensive Guide on Fitness for Menopause Women.
Cardiovascular Exercise: Engage in activities like brisk walking, swimming, or cycling to boost heart health and endurance.
Flexibility and Balance: Yoga and Pilates can improve flexibility and balance, reducing the risk of injuries.
High-Intensity Interval Training (HIIT): Efficient workouts that combine short bursts of intense activity with rest periods can maximize calorie burn. For some examples, check out my blog on HIIT workouts for menopausal women.
Functional Fitness: Focus on exercises that mimic everyday movements to enhance overall functionality. That can include squatting, sitting on the floor, getting up from the floor without using your hands.
In Conclusion
In the world of menopausal women, meal planning, nutrition, and exercise integration are your allies for achieving lasting results and promoting healthy eating. By including a balanced diet, incorporating effective workout routines, and maintaining a holistic approach to health and wellness, you can thrive during this life stage. Remember, it's never too late to invest in your health, and with the right strategies, you can enjoy a vibrant and fulfilling menopause journey.
Looking for guidance on your menopause journey? I offer coaching for menopausal women and can help you with strength training, building a healthy lifestyle, and addressing any aches and pains. Contact me to work together.