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Gemma Perry

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January 20, 2025

How to create a balanced plate without counting calories!

For many women in their 30s-40s, and beyond, changes in hormones during peri/menopause can make maintaining energy and managing weight feel like an uphill battle. Traditional calorie counting can add more stress to an already demanding stage of life, and it’s often unsustainable in the long run. The good news? You don’t need to count calories to nourish your body well and support your health. Creating a balanced plate can be simple and effective, and it doesn’t involve a single calculator.

1. Focus on protein first

Protein is essential, especially during menopause, as it helps support muscle mass, which naturally declines as we age. Start by including a high-quality protein source with each meal, like chicken, fish, eggs, tofu, or beans. Aim for about a quarter of your plate to be protein. Not only does it keep you full, but it also helps regulate blood sugar levels which is key to avoiding the energy crashes.

2. Include a variety of veggies

Vegetables are packed with fibre, vitamins, and minerals that support hormonal balance and digestive health. Fibre, especially, is crucial for staying full, supporting digestion, and promoting heart health- all areas that become even more important in menopause. Fill about half your plate with a variety of colourful veggies. Think leafy greens, peppers, carrots, and cauliflower. These add volume to your meals without extra calories, making it easier to feel satisfied.

3. Choose quality carbs (don’t fear them!)

Carbs are often misunderstood, but they’re an important energy source. Choosing complex carbs like whole grains, sweet potatoes, or legumes provides slow-burning energy, which can help keep your blood sugar stable and reduce cravings. Keep carbs to about a quarter of your plate and go for fibre-rich options that keep you full and energised.

4. Add healthy fats for flavour and satisfaction

Healthy fats are key to feeling satisfied and supporting heart and brain health. Don’t skip them! A balanced plate includes fats like olive oil, avocado, nuts, and seeds. Healthy fats make meals taste richer and help you feel full, so you’re less likely to reach for snacks soon after eating.

5. Hydrate and be mindful

Remember to stay hydrated and eat mindfully. Perimenopausal and menopausal symptoms like fatigue and cravings can often be linked to dehydration. Drink water throughout the day, and when it’s mealtime, eat slowly and enjoy each bite. Not only does this improve digestion, but it also helps you tune into your body’s signals of fullness.

For women navigating peri/menopause, creating a balanced plate without counting calories is a simple, stress-free way to support health. With a focus on protein, fibre, quality carbs, and healthy fats, you can feel energised and satisfied without the need for restrictive tracking.

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