The advice below is general advice. For any specific, tailored advice relevant to health conditions, please talk to your health professional.
Weight gain during peri-menopause can be distressing. On average, women between the ages of 45 and 55 gain around half a kilo per year. This is primarily due to natural ageing, changes in metabolism and lean muscle mass, lifestyle factors, and hormonally driven shifts in body fat distribution.
While it can be tempting to turn to extreme measures or quick fixes, these approaches are rarely sustainable and often backfire. A non-diet approach instead focuses on body acceptance, recognising hunger and fullness cues, and enjoying all foods in moderation.
By nourishing our bodies with fruits, vegetables, quality proteins, and low-fat dairy or alternative calcium sources, we can increase nutrient density and better support overall health and wellbeing.
Once these foundations are in place, some final refinements may be needed to rebalance energy requirements as we move through peri-menopause and beyond.
Understanding Energy Balance
Energy balance refers to the relationship between the energy we consume from food and the energy we expend.
Energy in (food) + Energy out (activity and basal metabolism) = Energy balance
In reality, this balance shifts from day to day. One day you may eat more and move less, while another day you may be more active and eat less. Over time, these fluctuations can balance out.
Around two-thirds of the energy our bodies use supports basal metabolism — essential processes like breathing, heartbeat and temperature regulation. The remaining energy expenditure comes from physical activity, which varies based on movement, body weight and muscle mass.
Consistently consuming more energy than you expend leads to fat storage and weight gain. Consistently consuming less energy can result in fat loss, but may also cause loss of lean muscle mass, especially with restrictive dieting.
As we age and transition through peri-menopause, energy expenditure changes. Adjustments may be needed, but highly restrictive diets are not recommended, as they make it difficult to regain lost muscle mass.
Changing Daily Eating and Food Serve Guidelines
Health NZ provides eating guidelines based on gender, age and life stage. During peri-menopause, many women move from the 18–50 age group into the 51–70 group, which brings important changes.
- Carbohydrates: reduced from 6 to 4 servings per day
- Low-fat dairy / calcium sources: increased from 2.5 to 4 servings per day
These shifts often go unnoticed but can significantly impact health if ignored.
We’ve previously covered calcium intake in Nourishing Your Body: Essential Foods for Thriving Through Peri-menopause and whole grains in Refresh Your Diet: Smart Food Swaps for Peri-menopausal Well-being .
Now, the focus shifts to understanding portions and serving sizes.
Rebalancing Carbohydrate Intake
Carbohydrates are the body’s preferred energy source. The key is focusing on high-quality whole grains and starchy vegetables rather than excessive quantities.
Tips for Finding the Right Balance
- Check daily servings: Aim for 4–6 servings depending on activity levels.
- Check portion sizes: A serving equals one slice of bread, ½ cup cooked grains, or ½ a medium potato or kumara.
- Balance your plate: Half vegetables, one serving protein, one serving whole grains, plus healthy fats.
- Spread intake across the day: Avoid loading carbohydrates into one meal.
- Listen to your body: Energy dips or persistent hunger may signal imbalance.
Mind the Gap: Why Regular Meals and Snacks Matter
To support muscle, bone health and energy, it’s important to eat regularly. Skipping meals often leads to loss of appetite regulation and uncontrolled eating later in the day.
What About Fasting?
As Niki Bezzant shared in our “Embrace the Change” seminar, fasting is still a form of dietary restriction. For most people, a natural overnight eating gap of around 12 hours is sufficient.
Canadian nutritionist Abby Langer also explores fasting and peri-menopause in depth: Intermittent Fasting for Weight Loss – Is Fasting Effective? .
Daily Eating Structure
When working with clients, daily eating structure is often the first thing reviewed. Adding regular meals and snacks can improve energy, appetite awareness and food choices.
Tips to Support Daily Eating Structure
- Plan: Map out meals and snacks weekly.
- Prepare: Prep grains, vegetables and snacks in advance.
- Stay stocked: Keep nourishing snacks accessible.
- Balance meals: Include vegetables, protein, whole grains and fats.
- Hydrate: Thirst is often mistaken for hunger.
- Eat mindfully: Reduce distractions and tune into fullness cues.
Rethink the Drink: Do You Really Need That Glass of Wine?
Alcohol provides no nutritional benefit and can worsen peri-menopause symptoms. Many women naturally reduce alcohol intake due to hot flushes and stronger hangover effects.
Tips for Reducing Alcohol Intake
- Find other ways to unwind: Walking, tea or quiet time.
- Plan alcohol-free catch-ups: Coffee, walks or yoga.
- Alternate drinks: Water or low-alcohol options at events.
Changing Bodies, Changing Our Approach to Nutrition
Rebalancing energy needs is a key step in supporting long-term wellbeing during peri-menopause.
“The definition of insanity is doing the same thing over and over again and expecting different results.”
By continuing to make small, thoughtful changes, you can support your body through this transition and beyond.
References
- Australasian Menopause Society (2020). What is menopause?
- Ministry of Health NZ (2020). Eating and Activity Guidelines for New Zealand Adults.
- Ogden, J. (2019). Health Psychology.
- Whitney, E. et al. (2019). Understanding Nutrition.
