Benefits of Plant-based Eating During Menopause
Let’s talk about some delicious vegetarian meal planning for menopause women. Plant foods can help us gain energy, improve hormone imbalance, and help fight inflammation. In addition, they may also reduce symptom relief.
I will also share some of my favorite vegetarian recipes, nutrients needed in midlife, and what plants have these and other nutritional insights.
Types of Plant-based Diets for Menopausal Women
There are several whole food, vegetarian styles of eating. It is not all or nothing, the most important thing is to eat more plants! Women often wonder, “Should I go plant-based vs vegan,” and some of us may ask, “What does that even mean”?
So I wanted to share a list of terms to provide a clearer understanding of them.
Not every way of eating suits each woman’s lifestyle, and it’s important for me as a registered dietitian nutritionist to help you determine the way of eating that works for you to eat more plant-centered. One size does not fit all.
Here are some different ways to achieve a whole food, plant-based diet!
1. Vegan
What does being a vegan mean? We have heard this term used a lot over recent years. Someone who follows a vegan diet does not eat or use animal products.
Vegans need to read food labels carefully and pay attention to food preparation methods when out to eat. Someone vegan must be careful to get needed nutrients, but with a little work, it can be done! That is why vegan nutrition is so important.
2. Vegetarian
This diet is more flexible than the vegan diet because it can include eggs, dairy, or both. A vegetarian who includes eggs is called an Ovo-vegetarian. A vegetarian who includes dairy is a Lacto-vegetarian. A vegetarian who includes both is a Lacto-Ovo vegetarian.
3. Pescatarian
People who are pescatarians do not eat meat, but they do eat fish. Many of them also eat eggs and dairy.
4. Flexitarian
A flexitarian is a person who primarily eats vegetarian, but once in a while eats meat or fish. This is one of the most common plant-based eating patterns.
For many women, choosing smaller portions of animal foods eaten less often, or choosing animal products only on special occasions, while primarily eating mostly plants, can be a healthy way to go!
Often as more foods that are taken out of a person’s eating plan, the more care needs to be taken to get the nutrients that they need. For example, a gluten-free vegan or a vegan following a low FODMAP diet has a lot of dietary restrictions. A vegan eating keto or paleo who is not eating whole grains may be at even more nutritional risk.
In addition, the more restrictions someone has in their menu choices, the more at risk they are for disordered eating. Take a closer look at the reasons why you are choosing your plant-based eating plan and seek help working with a dietitian if needed. This is very important if you feel that your relationship with food is becoming disordered!
Health Benefits of Vegetarian Meal Planning for Menopause
Research shows that plant-based eating provides a lot of health benefits for women in midlife! Surprisingly, according to a recent research study, choosing plant-based proteins more often has been shown to have health benefits.
Here are some of these:
- Lower rates of heart disease
- Reduced risk of cancer and improved survival rates
- Prevention of Type 2 Diabetes is also a great tool for many in the management of it.
- A decrease in body inflammation, which is a key risk factor for autoimmune health conditions.
- For some people, eating more plant-based foods can be a way to achieve and maintain a healthy body weight.
- It may help reduce menopausal symptoms.
- Plant-based eating may boost energy levels.
Other Reasons Women in Midlife Choose Vegetarian Meal Plans
In addition to health, there are additional reasons why people choose a plant-based diet. What are your reasons for plant-based eating? Becoming vegetarian or eating other types of plant-based diets may be important to many of us due to other concerns women have.
1. Impact of the Environment
For many people, the concern with factory farms and the waste that they create is a reason many people do not eat animals or animal products (or reduce the amount that they eat).
2. Animal Welfare
How animals are treated while they are being raised and slaughtered, especially on factory farms, is a concern for many people, so they do not eat animal products, or they eat them much less.
Here Are Some Nutrients Needed for Midlife Women’s Health
And each of them can come from plants!
When going plant-based, it is important to make sure that you get the essential nutrients needed in menopause.
Protein
Protein is easy to get on a plant-based diet! Vegetarian sources of protein include legumes, nuts/seeds, vegetables, and whole grains. This article focuses on people eating a low FODMAP diet, which may not apply to you, but I have a detailed list of plant-based protein foods that I hope will be helpful for you.
Calcium
If someone continues to eat dairy foods, they are an excellent source of calcium. In addition, there are plant-based foods that are also rich in calcium, like many green leafy vegetables, nuts, and beans have calcium also. Here is an article that I put together on these.
B12
This nutrient is mostly found in animal sources, so caution must be taken to get this vitamin. Nutritional yeast is a great source of this vitamin in addition to many foods that are supplemented with B12, such as tempeh, plant milks, and cereals.
Omega 3 Fats
Salmon and trout are rich in omega-3 fatty acids, but walnuts, ground flax seeds, chia seeds, and hemp seeds that also sources of these fats. However, only a small percentage (less than 10%) of these alpha-linoleic acids convert into EPA.
Several companies now offer algae omega-3 fat supplements. Here is one example of a plant-based omega-3 supplement.
Food Groups for Menopausal Women When Planning Vegetarian Meals
You might be wondering if someone doesn’t eat meat or fish (and for some, not dairy or eggs). What do they eat? The answer is plants! Here are the building blocks of a plant-based diet:
Legumes
These include beans, lentils, and peas, which are the primary sources of protein for people on a plant-based diet. They are also rich in iron and B vitamins. Legumes are also a rich source of fiber.
Choosing a variety of foods from plant foods each day can provide the nutrients that we need each day. Eating foods from each of the groups below helps us make sure that we have a diversity of what we need.
Nuts/Healthy Fats
Nuts, seeds, and healthy oils such as olive oil provide needed nutrients like omega-3 fatty acids and vitamin E. Many other nutrients are carried through our bodies with the help of healthy fats.
Vegetables
Vegetables are the cornerstone of a plant-based diet. They are rich in fiber, vitamins, minerals, and phytochemicals. Choose from a variety of colors in your diet. Vegetables are also an important source of protein.
Fruit
Fruits provide sweetness in our meal planning. They can be the main ingredients for desserts, beverages, and salads. Fruit provides many of the same nutrients as vegetables.
Whole Grains
Grains can be an important source of fiber, protein, iron, and other important vitamins and minerals in our diet.
Vegetarian Healthy Menu Planning for Menopause
Here are ways to get started eating more plants and getting the benefits from them.
- If taking on a plant-based diet seems overwhelming, try observing Meatless Monday . This worldwide movement encourages everyone to go without meat one time a week.
- Plan a recipe using legumes once a week (not only does it have health benefits it can also save money). Some of our vegetarian favorites include bean burritos, lentil tacos, garbanzo bean salads, and curries.
- Add more veggies to your recipes while at the same time making your meat portions smaller. For example, with spaghetti, you can add mushrooms, shredded carrots, bell pepper, or broccoli. For chili, use more beans and less meat by including more tomatoes, red bell pepper, and sweet potatoes.
- Add an extra serving of veggies, fruit, whole grains, and healthy fats while making your serving of animal proteins smaller so everything fits on your plate.
- If you are going to eat animal products, purchase the cleanest options possible which includes being raised without hormones, pesticides, and that are grass-fed. Find a local farmer if one is nearby, so you know where your food comes from, too.
The products are often more expensive but are higher quality and often flavor. This can be an inspiration for eating smaller animal portions and eating them less often. You can savor them more when you have them, especially if you have small portions. - If eating entirely organic fruits and vegetables is too much for your budget, consider using the dirty dozen as a guideline. You can also purchase more food from a local farmer who uses organic methods or grow more of your food.
Finding Healthy Vegetarian Recipe Ideas
To help get you started on your plant-based lifestyle, I have included some easy vegetarian recipes below that I hope you will love. They can easily be adapted to vegan or add a little animal protein!
Having some tried-and-true vegetarian meals to make is one of the best ways to get you started!
Beans/legumes
Nuts/Healthy Fats
Vegetables
Fruit
Whole Grains
https://vineripenutrition.com/project/go-wild-this-holiday-season-wild-blueberry-mole-sauce/
Whole Food Plant-based Nutritionist for Menopause Women
You may have wondered, “Is there a plant-based dietitian near me who can provide the best guidance to begin my journey”?
If you have been wanting to eat a more plant-based meal plan but want to do it healthiest way in order for it to meets your needs, I am here to help! I have eaten a plant-based diet for over 30 years. Our whole family has eaten from the full spectrum of the plant-based eating styles during that time.
I hope that this information is helpful for your healthy vegetarian meal planning. You may already eat a plant-based diet, but are looking for some new ideas. Over the last 20 years, I have been helping women eat a more plant-based diet.
I will be sharing a new plant based course over the next several weeks so stay tuned. One of the easiest ways to stay in touch is to sign up for my 5 week free course to fight inflammation and I will share upcoming courses and other fun ideas!
Eat more plants!
Here are additional delicious vegetarian recipes to share with you on plant-based eating at the Vine Ripe Nutrition Blog!
Breakfast Ideas
Tempeh for Breakfast (vineripenutrition.com)
Wild Blueberry Huevos Rancheros Brunch (vineripeutrition.com)
10 Vegetarian Brunch Recipes for the Holidays – Vine Ripe Nutrition
Festive Spring Vegetarian Brunch Recipe Ideas (vineripenutrition.com)
Blueberry Breakfast Bars (vineripenutrition.com)
Blueberry Tropical Smoothie (vineripenutrition.com)
Lunch
Vegetarian Bag Lunch Ideas – Vine Ripe Nutrition
Pizza with arugula (vineripenutrition.com)
Tuscan Kale Salad (vineripenutrition.com)
Hummus Tacos (vineripenutrition.com)
Easy Tempeh Recipe (vineripenutrition.com)
Make Ahead Vegetarian Lunches (vineripenutrition.com)
No Cook Vegetarian Meals/ Healthy Recipe Ideas to Make (vineripenutrition.com)
Berry Overnight Oats (vineripenutrition.com)
Red Cabbage Mexican Slaw (vineripenutrition.com)
Mediterranean Roasted Vegetable Sandwich Recipes (vineripenutrition.com)
Protein Bowl recipes (vineripenutrition.com)
Spinach Strawberry Salad with Walnuts (vineripenutrition.com)
Mediterranean Chickpea Salad (vineripenutrition.com)
Tofu Salad (vineripenutrition.com)
Vegetarian Spring Rolls (vineripenutrition.com)
Supper
10 Delicious Plant-Based Protein Recipes – Vine Ripe Nutrition
Vegetarian Cookout Recipes Vine Ripe Nutrition
tempeh taco meat (vineripenutrition.com)
vegetarian taco salad (vineripenutrition.com)
Cauliflower Quesadillas (vineripenutrition.com)
Vegetarian Chili Con Carne (vineripenutrition.com)
Healthy Menu Planning for Vegetarian Meals – Vine Ripe Nutrition
Holiday Survival Thanksgiving Recipes (vineripenutrition.com)
Vegetarian Make Ahead Meals (vineripenutrition.com)
Garbanzo Beans Curry (vineripenutrition.com)
Vegetarian Stuffed Winter Squash (vineripenutrition.com)
Avocado Tahini Dressing (vineripenutrition.com)
