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As we age, our bodies go through changes that no longer allow us to eat as we used to. This is true for women as well, especially when we hit our perimenopause stage. Eating a balanced diet during this time can be challenging, but it’s not impossible. Here are 15 foods to include and avoid in your perimenopause diet. Firstly, let’s talk about the foods that should be included in your diet. Leafy greens such as spinach, kale, collard greens, and Swiss chard are excellent sources of calcium and Vitamin K. These two nutrients help strengthen bones, which are essential as we age. In addition, leafy greens are low in calories, high in fiber, and rich in antioxidants, making them a great addition to any meal. Berries such as strawberries, blueberries, raspberries, and blackberries are another excellent source of antioxidants. These delicate fruits also contain fiber and can help slow down the aging process. Adding a cup of berries to your morning smoothie or oatmeal is an easy way to get a serving of fruits in your diet. Nuts and seeds like almonds, walnuts, flaxseeds, and chia seeds are also great options. These foods are high in healthy fats, protein, and fiber, making them perfect for midday snacking. Additionally, they also help keep us full and energized throughout the day. Now let’s discuss the foods to avoid. Refined sugar is a big no-no. It can lead to inflammation and spike blood sugar levels. Foods like candy, soda, and baked goods contain a lot of refined sugars, so try to limit your intake. Instead, satisfy your sweet tooth with fruits like apples, bananas, and oranges. Foods high in sodium should also be avoided. Sodium can cause water retention, leading to bloating and swelling. Processed foods like canned soup, packaged chips, and deli meat have high levels of sodium. Always check the labels and aim to consume less than 2,300 mg of sodium per day. In conclusion, eating a healthy and balanced diet is crucial during our perimenopause stage. Including leafy greens, berries, and nuts and seeds will provide essential nutrients to our body. On the other hand, avoiding refined sugars and high sodium foods can help prevent inflammation and bloating. By making small changes to our diet, we can make the perimenopause stage a little bit easier.

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