Top 10 Foods to Boost Energy for Women in Perimenopause

 

Do you often feel like there is a new diet trend every week leaving you feeling confused about what is healthiest to eat?

The total U.S. weight loss industry has grown to a historic peak of $90 billion in 2023. The diet industry wants us to be confused and doubt our own intuition.

Listen, what we put into our bodies plays a pivoting role in our health and especially how we handle the perimenopause into menopause transition.

The truth is it really can be as simple as real, whole foods that nourish your body, clear the brain, give you energy, reduce bloating, keep your glucose steady, lower inflammation, and ultimately free of chronic diseases.

When I cut back on ultra-processed foods, ate more at each meal with a balanced plate so much changed for me.

I was able to stop taking a chronic medication, no longer felt shaky & hangry, & had more energy. 

Still don't know where to start? Here is a list of 10 healthy foods to boost energy for women in perimenopause. I also provide the benefits and best sources for high-quality ingredients. But don't let price stop you from eating these foods-buy whatever quality you can afford.

Leafy Greens: Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses packed with vitamins, minerals, and fiber. They are low in calories but high in volume, making them an excellent choice for weight loss. Incorporate a variety of leafy greens into your meals for optimal health benefits.

Best Sources: Look for organic options at local farmers' markets or grocery stores that prioritize fresh produce. Supporting local farmers ensures the highest quality and freshness.

Salmon: Rich in omega-3 fatty acids, protein, and essential nutrients, salmon is a top choice for those aiming to lose weight while maintaining muscle mass. Omega-3s have been linked to reduced inflammation and improved heart health, making salmon a stellar addition to any diet.

Best Sources: Opt for wild-caught salmon over farmed varieties whenever possible to minimize exposure to contaminants. Sustainable seafood markets or trusted online suppliers are excellent options for sourcing high-quality salmon.

Quinoa: As a complete protein source, quinoa provides all nine essential amino acids, making it an ideal choice for vegetarians and vegans. It's also high in fiber and has a low glycemic index, promoting fullness and stable blood sugar levels.

Best Sources: Choose organic quinoa from reputable brands or bulk bins at health food stores. Look for fair-trade certifications to ensure ethical sourcing practices.

Berries: Blueberries, strawberries, raspberries, and blackberries are not only delicious but also packed with antioxidants and fiber. Their low calorie and high nutrient content make them a perfect snack for weight-conscious individuals.

Best Sources: Purchase fresh organic berries when they're in season for optimal flavor and nutritional value. Frozen berries are a convenient option year-round and retain their nutrients well.

Greek Yogurt: Greek yogurt is an excellent source of protein, calcium, and probiotics, which support gut health. Opting for plain, unsweetened varieties allows you to control added sugars while enjoying the benefits of this creamy delight.

Best Sources: Choose organic Greek yogurt from grass-fed cows whenever possible to maximize nutrient content and minimize exposure to hormones and antibiotics.

Avocado: Rich in heart-healthy fats, fiber, and potassium, avocados are a versatile ingredient that can enhance both savory and sweet dishes. Despite being calorically dense, studies suggest that avocados may aid weight loss by promoting feelings of fullness.

Best Sources: Look for ripe, organic avocados at local markets or specialty stores. This is the best for taking on trips for a delicious snack.

Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are nutrient-dense foods packed with healthy fats, protein, and fiber. Incorporating a handful of nuts or seeds into meals or snacks can help promote satiety and prevent overeating.

Best Sources: Purchase raw, unsalted nuts and seeds from bulk bins or reputable brands to avoid added oils or preservatives. Consider buying in bulk to reduce packaging waste.

Beans and Legumes: Beans and legumes such as lentils, chickpeas, and black beans are rich in protein, fiber, and complex carbohydrates. They're also budget-friendly and incredibly versatile, making them a staple in many healthy diets.

Best Sources: Choose organic, dried beans and legumes over canned varieties to minimize exposure to BPA from can linings. Soaking and cooking dried beans from scratch can enhance flavor and texture.

Sweet Potatoes: Sweet potatoes are a nutritious and satisfying alternative to white potatoes, offering a rich source of vitamins, minerals, and fiber. Their natural sweetness can help curb cravings for sugary treats while providing essential nutrients for overall health.

Best Sources: Select organic sweet potatoes with firm, smooth skin and vibrant color. Consider purchasing directly from local farmers or joining a community-supported agriculture (CSA) program.

Oats: Oats are a whole grain powerhouse, packed with fiber, vitamins, and minerals. Their soluble fiber content helps slow digestion and promote feelings of fullness, making them an excellent choice for weight management.

Best Sources: Choose organic, whole oats such as rolled oats or steel-cut oats for maximum nutritional benefit. Avoid instant oats or flavored varieties with added sugars.

Talk soon,

Stephanie

P.S.-Curious to learn more tips? Check out my free 10 ways to sustainable weight loss guide here.