The advice below is general advice. For tailored advice relevant to any health conditions, please talk to your health professional.
We often stick to the same foods out of habit, but making small changes can significantly improve your health and wellbeing at any time of life, including peri-menopause. Research shows that successful dietary changes are easier when they start from familiar habits. Refreshing your existing meals with smart food swaps is a simple and sustainable way to enhance your nutrition.
Body changes during peri-menopause can impact your health, but understanding risk factors allows you to take proactive steps. Learn more in our article Peri-menopause: The Perfect Opportunity to Make Positive Changes.
To support peri-menopause, focus on adding more fruits and vegetables, increasing both the amount and variety of quality proteins, and including low-fat dairy or alternative calcium sources. For more guidance, read Nourishing Your Body: Essential Foods for Thriving Through Peri-menopaus .
Key Food Swaps for Better Health During Peri-Menopause
- Refined cereals and grains: Swap white rice and white bread for wholegrain options like brown rice and grainy bread to support steadier energy levels.
- Saturated fats: Replace butter, full-fat dairy and palm oil with olive oil, nuts, seeds and avocado to support heart health.
Swap Refined Cereals and Grains for Whole Grains
With the popularity of low-carbohydrate diets, it can be tempting to cut out grains altogether. The key is focusing on quality over quantity — and that’s where whole grains come in.
What to Eat
Incorporate a variety of whole grains into your daily eating, such as:
- Oats
- Brown rice
- Wholegrain bread
- Quinoa
- Bulgur wheat
The recommended intake is 4–6 servings per day. One serving could be:
- 1 slice wholegrain bread (30g)
- ½ cup cooked porridge or pasta
- ½ a medium potato or kumara
Why Whole Grains Matter
Whole grains and starchy vegetables are excellent sources of carbohydrates — the body and brain’s preferred fuel source. They provide more fibre and nutrients than refined grains. Look for products with visible grain pieces rather than those that are finely ground.
Benefits of Whole Grains
- Increased fibre intake: Supports digestion, gut health, cholesterol levels and fullness.
- Steady energy release: Whole grains break down more slowly, helping stabilise blood sugar levels.
- Rich in B-vitamins: Essential for converting food into usable energy.
GET SPICED PEAR PORRIDGE RECEIPE
How to Incorporate Whole Grains
- Make gradual swaps: Mix refined grains with wholegrain options as you adjust to new textures and flavours.
- Try new grains: Quinoa, barley and oats all offer different nutrients and uses.
- Plan meals around grains: Include whole grains at each meal to spread carbohydrate intake evenly.
- Cook extra: Prepare larger batches for leftovers or freezing.
Swap Saturated Fats for Healthy Fats
What to Eat
Include foods rich in unsaturated fats, such as:
- Vegetable oils
- Oily fish
- Avocados
- Nuts and seeds
Aim for 20–30% of your daily energy intake from fats, with no more than 10% from saturated fats.
Why Healthy Fats Matter
Fats support energy production, hormone health and cell function. However, different fats affect the body in different ways.
- Saturated fats: Increase LDL (bad cholesterol), raising heart disease risk.
- Healthy fats: Increase HDL (good cholesterol), supporting heart health.
Benefits of Healthy Fats
- Heart health: Supports cholesterol balance as oestrogen levels decline.
- Reduced inflammation: Helps manage age-related inflammation.
- Vitamin absorption: Aids absorption of vitamins A, D, E and K.
How to Incorporate Healthy Fats
- Use vegetable oils: Swap butter for olive, canola or rice bran oil.
- Choose nuts and seeds: Add to snacks, salads and breakfast bowls.
- Opt for healthier spreads: Nut butters, hummus or avocado instead of butter.
- Include oily fish: Salmon, sardines and mackerel are affordable and nutrient-dense.
- Select low-fat dairy: Choose trim milk and lower-fat cheese options.
What Food Swaps Will You Make for Peri-Menopausal Wellbeing?
Healthy food swaps support energy, heart health and long-term wellbeing. Small changes — like choosing whole grains or healthy fats — add up over time.
Your healthiest choice is the one that works for you and your lifestyle.
What healthy food swap will you make today?
References
- Gibson, A., & Sainsbury, A. (2017). Strategies to Improve Adherence to Dietary Weight Loss Interventions. Behavioral Sciences.
- Ministry of Health NZ (2020). Eating and Activity Guidelines for New Zealand Adults.
- Whitney, E. et al. (2019). Understanding Nutrition. Cengage Learning.
- Heart Foundation NZ (2024). Eating for a Healthy Heart.
