One food women should eat more of to prevent extra belly fat during menopause
Weight gain, especially around the waist, can be a frustrating side effect for women going through menopause.
It happens as body changes and hormonal shifts take their toll.
“Aging reduces your calorie-burning capacity and a reduction in estrogen often results in extra belly fat,” registered dietitian Elizabeth Ward previously told TODAY.com.
Still, “it’s doable” to prevent that weight gain with the right food choices, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
Dietitian tip of the day: Eat more plant-based foods in menopause
“We’ve seen a lot about plant-based eating being incredibly important for people going through menopause because of the nutrients in plants,” Rizzo explains.
“Things like antioxidants help to reduce inflammation. The fiber helps to keep you full.”
A diet rich in plant foods also supplies healthy fats, fiber, vitamins, minerals and phytonutrients, which promotes better health in women, particularly those going through the menopause transition, Ward noted.
Plant-based protein is important — as is protein in general — for women approaching menopause or going through it, Rizzo adds.
Why it matters
The rate of fat gain doubles during the menopause transition, one study found, leaving women with more fat deposits.
That means women have less muscle, so protein is key, Rizzo notes.
It doesn’t always have to come from eating chicken, fish, turkey, Greek yogurt, cottage cheese or protein powder.
“(Try) plant-based sources like soy, beans, lentils — all of that is, is great,” Rizzo says.
Soy foods also contain isoflavones, plant estrogen that can act like a weaker form of the female sex hormone, which helps reduce hot flashes and help with the bloating that can come with menopause, she notes.
“Consider adding shelled edamame as a snack, tempeh as a protein source on salads or miso soup as an appetizer to a meal,” suggests registered dietitian Kristin Kirkpatrick.
How to get started
Rizzo’s first choice of plant-based protein for people trying to eat less meat is beans.
Other plant-based foods nutritionists like to eat every week include sweet potatoes, nuts, peanut butter and tofu.
ther plant-based foods nutritionists like to eat every week include sweet potatoes, nuts, peanut butter and tofu.
Keep processed foods to a minimum and don’t forget to exercise.
“As we get older, we tend to move less and our life just gets busier,” Rizzo says.
“So making sure that there’s movement still, even though you’re getting older is a big part of making sure that you don’t gain weight during those stages of life.”
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