5 Basic Steps to Clean Eating In Your Menopause Years
5 Basic Steps to Clean Eating In Your Menopause Years
Many women struggle with weight gain or even maintaining their weight as they hit their 40s and 50s. As we reach that pre and post menopause stage, we see our weight start slowly creeping up. What is causing this? Part of it is the natural aging process. As women get older, we are losing lean body mass, which in turn slows down our metabolism. If we don’t adjust for that slow down or try to maintain our muscle mass through strength training, then the weight starts creeping up. Another major factor is we live crazy, hectic lives that often lead us to make unhealthy food choices. Understanding basic food principles and how to ‘eat clean’ will be key during the menopause years making it easier to manage weight. The benefit -healthier living.
Why you are most likely here….
- You struggle and don’t really know what the ‘healthy’ foods are you should be eating.
- You’re overwhelmed with trying to figure out meal planning. It just sounds way too difficult.
- You’re so frustrated with it all that you end up eating the same unhealthy foods over and over, sabotaging your good intentions.
Well, it doesn’t have to be this way. If you know some basic principles and have some guidance, navigating through the ‘food’ waters and understanding healthy eating can be easier during this stage of your life.
The 5 Basic Steps to start Eating Clean
These key elements will help you start your journey.
- Choose whole natural foods. Consume food in their most natural state. Shop mostly in the produce section of your grocery store and choose lean meats.
- Minimize packaged and/or processed foods. Select unrefined over refined foods such as whole grains over enriched flours. For example, look for the word ‘whole’ grain or ‘whole’ wheat on the ingredient list when buying bread.
- Eat more non-starchy vegetables. They contain beneficial vitamins, minerals and fiber which are essential for good health. Fiber is also digested more slowly, so you feel fuller longer.
- Decrease your added sugar intake. So many processed foods contain hidden added sugar. The American Heart Association recommends no more than ~ 6 teaspoons per day for women and 9 teaspoons per day for men. Always check your food labels.
- Watch your sodium intake. The American Heart Association recommends no more than 2300 mg of sodium per day. Processed foods are generally high in sodium. Eating non-processed foods will help in lowering your daily sodium intake. When buying canned items such as beans, soup and broth, choose lower-sodium brands.
There are some delicious healthy recipes under the ‘RECIPE’ tab to get you started! You may also enjoy reading my post on ‘WHY WOMEN GAIN WEIGHT AS THEY AGE AND HOW TO PREVENT IT’.
PS. Need more help? Head over here to find out how I can personally help you.