Feeling Stuck with Nutrition in Menopause? Here’s What Actually Helps

Feb 135 min read

By: Talia Follador, RD; Owner of Follador Nutrition Services in Philadelphia, PA

Do you ever feel like you’re supposed to “do menopause right” but aren’t even sure what that means?

One article says you need to eat tons of protein, another says to avoid carbs, and somehow, you’re also supposed to lift weights, do cardio, get enough sleep, manage stress, and still have a social life.

It’s exhausting. And the worst part? No one talks about how frustrating it feels when your body starts changing in ways you didn’t expect.

So let’s talk about it.

What if menopause nutrition wasn’t about restriction, guilt, or trying to fight your body?

What if, instead, it was about feeling good, having energy, sleeping better, and eating in a way that actually works for your life?

If you’re navigating this phase and feeling stuck, here are some simple shifts that will help you feel more in control—without feeling like you have to overhaul everything.

1. Stop Stressing About Protein & Just Start Somewhere

Yes, protein is important. No, you don’t need to stress about getting 30 grams at every meal.

Instead of obsessing over numbers, try:

Starting your day with a protein boost.

My favorite options:

2 eggs and mashed avocado on 2 slices of toast
¾ cup Greek yogurt topped with berries and granola
A scoop of protein powder in my oatmeal or a smoothie

Building a protein-rich snack.

My go-tos:

A handful of cashews and dried fruit (I like dried cherries!)
A cheese stick or hummus cup with whole-grain crackers

Including a solid protein source at dinner.

Aim for at least 3-4 oz (about the size of a deck of cards) of chicken, salmon, tofu, or lean beef (20-25g protein).

Using easy add-ins.

Toss a handful of hemp seeds into a smoothie or top toast with cottage cheese.

👉 Small steps matter more than perfection. Pick one meal to focus on and go from there!

2. Keep Your Blood Sugar Steady to Avoid the Energy Crash

Ever hit that mid-afternoon slump where you feel drained and suddenly need all the snacks? It’s usually because your meals aren’t keeping you full enough.

Try this:

Balance your meals: Include carbs, fat, and protein at every meal—e.g., oatmeal (carbs) with peanut butter (fat) and a dollop of Greek yogurt (protein), or a turkey sandwich with whole grain bread (carbs), turkey (protein), and avocado or cheese (fat).

Snack smarter: If snacks never seem to satisfy, add a fat or protein source—instead of just an apple, try an apple with 2 tbsp peanut butter or a cheese stick.

Avoid waiting too long to eat: Going longer than 3-4 hours without food can lead to low energy and cravings later. A mid-morning or afternoon snack can help prevent the energy crash.

👉 Balanced meals = less snacking out of exhaustion later.

3. Don’t Overthink Bone & Muscle Health—It’s Simpler Than You Think

Worried about bone loss or muscle changes? Instead of stressing, here’s what I recommend you focus on:

Don’t restrict: Low-calorie diets and intermittent fasting can make it difficult to eat enough nutrients to support strong bones and muscles. While you may see results on the scale short-term, you’ll also likely lose muscle and increase your risk for osteoporosis.

Get enough calcium: Aim for 1,000-1,200mg daily. Good sources include 1 cup of milk or fortified plant milk in a smoothie (300mg), 1 oz cheese with a snack (200mg), or 1 cup cooked spinach with dinner (250mg).

Include strength-supporting foods: In addition to calcium, make sure you're getting magnesium (nuts, dark leafy greens), vitamin D (fatty fish, egg yolks, fortified dairy), and protein to support strong bones and muscles.

Move in ways you enjoy: Strength training is great, but walking, yoga, swimming, and even dancing in the kitchen all count! Start with a small amount (like 10 minutes a few days a week) and build from there.

👉 No need to panic—just small, consistent actions to support strength and mobility.

4. If You’re Feeling Bloated or Constipated, This Might Be Why

Hormonal shifts can slow digestion, which might leave you feeling bloated or ugh.

To help things move along:

Increase fiber gradually: Aim for 25-30g per day—add foods like whole grain bread, 1 cup beans or lentils, or ½ cup raspberries. This is a big reason why I don’t recommend low-carb diets – it’s extremely difficult to get enough fiber when you’re not eating enough carbs!

Hydrate! Fiber works best when paired with fluids. Try drinking at least 8 cups (64 oz) of water daily. Herbal teas (the Tazo brand is my favorite!) and water-rich foods (cucumber, oranges, soups) also help.

Gentle movement helps digestion: A 10-minute post-meal walk can reduce bloating and keep things moving.

👉 No extreme cleanses necessary. Just a little extra care for your gut.

5. You Don’t Need to “Fix” Hot Flashes—Just Find What Works for You

Hot flashes can be annoying, but not everyone’s triggers are the same. Instead of cutting out foods out of fear, try to:

Identify your triggers: Common ones include caffeine, alcohol, spicy foods, and sugar. Track your food intake and note when you experience hot flashes to see if there are any patterns. If you notice a pattern, adjust—but don’t cut things out just because someone on the internet said so.

Support hydration: Dehydration can make hot flashes worse. Aim for at least 8 cups of fluid per day (water, herbal teas, coconut water).

Eat cooling foods: Foods like yogurt, fresh fruit, cucumbers, and smoothies can help cool you down if you’re experiencing hot flashes.

👉 Menopause is unique for everyone—listen to your body instead of blindly following food rules.

Most Importantly: Your Body is Changing. That’s Not a Problem to Solve.

Menopause brings shifts, and yes, some of them are frustrating. But your body isn’t failing you—it’s adapting.

If you’re feeling stuck in a cycle of worrying about weight gain or trying to do everything perfectly, take a step back. What would actually make you feel good right now?

💛 Moving because you want to—not because you “should”

💛 Eating foods that fuel you and bring you joy

💛 Letting go of food guilt and learning to listen to what your body actually needs

Because here’s the truth: You don’t need to be perfect to take care of yourself. And you definitely don’t need to spend this phase of life obsessing over food.

Want More Support? Here’s How I Can Help.

I’m Talia Follador, a Registered Dietitian Nutritionist, and I help women navigate menopause without guilt, restriction, or overwhelm.

📌 Want simple, balanced meal ideas? Download my FREE Simple 5-Day Meal Plan here.📌 Need help figuring out what works for you? Let’s chat! Book a complimentary 15-minute discovery call here.📌 Want daily tips and encouragement? Follow me on Instagram @body.trust.dietitian for realistic, no-BS nutrition advice.

Insurance & Virtual Appointments

I take most major insurance plans, including Aetna, Cigna/Great West Healthcare, Highmark/BCBS, United Healthcare, and Independence Blue Cross/AmeriHealth—so you might already have coverage for nutrition coaching!

Let’s find a plan that actually works for you.

📞 609-248-0496

📧 talia@peaceandpancakes.com

🌎 https://peaceandpancakes.com/