Nutrition & Food Basics

Nutrition & Food Basics 

Having a basic knowledge of food nutrition can make a massive difference to your health including weight and many menopause symptoms. 

Food is essentially made up of 3 macronutrients – Proteins, Carbohydrates and Fats.

They are present in large amounts, unlike micronutrients (vitamins & minerals) present in small quantities.

Most foods contain more than one macronutrient, but they are generally classified as the one they have most of. e.g. beans & pulses are classified as protein but also contain fibre-rich carbs.

 

PROTEIN 🍗🐟🥜 

Protein is used to build and repair muscle and tissue. Crucial for midlife women due to loss of muscle mass and bone density.

Protein helps to balance blood sugar and keep cravings and hungriness at bay.

Top tip: Eat protein with every meal. About palm size.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

CARBOHYDRATES (CARBS) 🥔🍠 🍆🌽🥕🍎🍑

Carbohydrates are the primary source of energy in a healthy diet.

Go beyond bread, pasta, rice and potatoes (brown options have more fibre) and eat more fruit and vegetables. Slow release or complex carbs provide a steady flow of glucose, high in fibre and keeps you full for longer – helps negate weight gain and mood fluctuations.

Step away from the refined ultra-processed carbs – cakes, biscuits, prepared sauces – read labels.

Top tip: Fill half your plate with vegetables and 1/4 plate with starchy carbs.

FATS 🫒🥑🥥

Fats are essential in a midlife diet for energy, and not all fats are bad. Healthy fats are needed for energy, vitamin absorption brain boost, protect the heart and benefits bone health.

They slow the rate the stomach empties- making carbs slower releasing. 

Top Tip – You don’t need loads. A small amount of olive oil, avocado, nuts and seeds go a long way. Eat with each meal.