Women's Health–Midlife

Judy Seybold, MS, RDN, LD, CLC
Chief Nutrition Officer

The Women’s Health–Midlife SiftTag was designed to help women in perimenopause, menopause or post-menopausal stages of life find foods that are best suited for their diet.

Featured foods are clean-style and whole-food based where possible, with an emphasis on complex carbohydrates. Proteins are lean, with a plant-based focus when available. Fats have a plant-based emphasis as well.

Current research has identified several changes that occur in a woman’s body as estrogen and progesterone begin to decline. These changes lead to a reduced ability to manage carbohydrates and to synthesize protein for muscle growth, as well as an increased need for protein, probiotics, and prebiotics.

Emerging research has shown that the timing of food consumption on a daily basis also is important because it determines how efficiently the body metabolizes key macronutrients: carbohydrates, proteins, and fats. Sifter can help you select a variety of products, but you should work with a midlife women’s health nutrition specialist to determine the plan best for you.

Shop Sifter for foods that support a Women's Health–Midlife eating plan. Start here →

Women’s Health–Midlife Eating Principles

• Eat whole, unrefined, and clean-style foods whenever possible.
• Focus on lean proteins, green leafy vegetables, complex carbohydrates with a plant-based approach.
• Avoid products with added sugar, including most fruit juices with the exception of tart cherry juice, which is utilized as a melatonin enhancer to help sleep promotion.
• Pace your meals. The basis of the program is macronutrient timing:
  • Carbohydrates should be kept to less than 40% of overall calories, be front-loaded in the day ,and used in and around exercise sessions.
  • Protein should make up roughly 30% of calories and be evenly dosed throughout the day to allow for maximum satiety and energy.
  • Fats should be plant-based when possible, such as olive oil, canola and avocado oils.

Foods to Choose

• Organic, lean, grassfed (when possible) meats
• Sustainably caught seafood
• Organic eggs
• Fruits and vegetables
• Nuts and seeds
• Fermented foods (coconut water, kimchi, kombucha, sauerkraut)
• Healthy fats (avocado, coconut, olive oils)
• Raw honey and pure maple syrup (in moderation if necessary)
• Legumes

Foods to Avoid

• Most sugars including high fructose corn syrup, cane sugar, agave nectar, fruit juice and other products with high sugar content
• Preservatives and additives
• Refined oils like corn oil
• Alcohol