Healthy Eating Habits for Perimenopause Relief

Understanding Food Behaviours During Perimenopause

As women enter the perimenopause phase, food behaviours can change due to hormonal fluctuations. It's crucial to be mindful of what and how much we eat, as these changes often lead to unwanted weight gain. By adopting healthier eating habits, we can help mitigate these changes and support our overall well-being.

Tips for Improving Eating Habits

Here are some practical tips to enhance your eating habits during perimenopause:

• Use Smaller Plates: This simple change can help control portion sizes. When you serve your meals on smaller plates, it creates the illusion of a fuller plate, which can satisfy your mind while reducing calorific intake.

• Batch Cooking and Freezing: Preparing larger quantities of food when you have the time can be a lifesaver during busy days. Cook once and freeze portions for later, ensuring that you have healthy meals ready to go.

• Healthy Snacks: Instead of reaching for processed snacks, create nutritious options like hummus paired with vegetable dips, or fresh fruits. These snacks are not only filling but also nutrient-dense.

• Avoid Sugary Beverages: Many store-bought beverages contain 200-300 kcal per serving. Try to stick to water, herbal teas, or homemade juices where you can control the ingredients.

• Use Herbs Instead of Salt: Flavour your meals with herbs instead of salt to reduce sodium intake, which can lead to bloating and other health issues.

• Healthy Baking Substitutes: When baking, consider using fruits as a natural sweetener instead of sugar. Not only does this lower calorie content, but it also adds fibre and nutrients.

A Delicious Recipe: Rosemary Walnut Crusted Salmon

To put these tips into action, here’s a delightful recipe that’s not only easy to make but also packed with omega-3 fatty acids, particularly EPA and DHA, which support heart health, reduce inflammation and may alleviate symptoms like depression and anxiety often associated with menopause. Salmon is an oily fish and a high-quality source of protein, essential for maintaining muscle mass and metabolic function, as well as vitamin D - crucial for calcium absorption and bone health, which helps prevent osteoporosis.

Ingredients:

• 4 salmon fillets (150g each)- Serves 4

• 60g walnuts, finely chopped

• 2 tbsp fresh rosemary, chopped

• 2 tbsp olive oil

• Salt and pepper to taste

Instructions:

1. Preheat your oven to 200°C (400°F).

2. In a bowl, mix the walnuts, rosemary, olive oil, salt, and pepper.

3. Place the salmon fillets on a baking sheet lined with parchment paper.

4. Press the walnut mixture onto the top of each fillet.

5. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

Pair it with a Citrus, Quinoa and Bean Salad

This salad is the perfect complement and is incredibly easy to prepare:

Ingredients:

• 150g quinoa

• 400ml vegetable stock

• 1 can of black beans, rinsed and drained

• 1 orange, segmented

• 1 lime, freshly squeezed

• Fresh coriander, chopped

• Salt and pepper to taste

Instructions:

1. Cook quinoa in vegetable broth according to package instructions. Let it cool.

2. In a large bowl, combine quinoa, black beans, orange segments, lime juice, and coriander.

3. Add salt and pepper to taste. Mix well and serve cold or at room temperature.

We served the salmon and the bean salad with an accompanying green salad in our 'Flourish' kitchen.

By incorporating these tips and recipes into your weekly routine, you can navigate perimenopause more comfortably while still enjoying delicious foods!