Actually, rather than asking “Are you eating enough protein for perimenopause?”, do you know why it’s important?

What are good sources of protein… and less desirable ones?

Consider where the protein you eat comes from.

Is it mainly from animal sources like red meat, poultry or eggs? Or do you include plant sources such as tofu, beans, peas, lentils, nuts and seeds?

Protein helps maintain muscle mass and promote feelings of fullness or satiety. It might also be able to prevent weight gain  that may come with hormonal changes.

Opting for a  food first approach to protein is preferable.

As well as being more familiar and delicious, it comes with other essential nutrients. For example, red meat also has iron and zinc in it, fish has omega-3 fats, eggs have vitamin A and D, some iron and omega-3 fats, and dairy products have calcium.

Did you know that the serves of foods from each of the five food groups changes as you pass 50? Aiming to hit these targets on most days helps you to achieve a balanced diet that will meet your nutrient requirements, which includes protein.

It is important to be selective when you plan to mix up your meal prep.

Just as we know that ultra-processed foods don’t support healthy gut bacteria, this may include heavily promoted lab-created fake meats and highly processed and refined plant protein powders.

 

Read more in the article when Dr Shelley spoke to ABC Lifestyle about protein in perimenopause.

 

If you’d prefer an independent, self-directed approach, try out Nourish & Nurture online program.

We also offer tailored and personalised help adapting perimenopause dietary guidelines to you needs, habits and preferences in our one-to-one sessions with an expert woman’s health dietitian. This will help you answer the question, “Are you eating enough protein during perimenopause?” as well as working out if you are including all the protein sources you can.

Did you catch the ABC live blog on perimenopause?

If you are wanting to know more broadly about perimenopause, check out our article here. Health experts Professor Susan Davis, Dr Natasha Vavrek and our Director and Principal Dieitian, Dr Shelley Wilkinson answered perimenopause questions posted in from ABC readers.