• Eat according to your body clock – when you are hungry, eat. When you are not hungry, there is no need to eat. When we strictly follow the no-snacks-3-meals-a-day plan, we often eat when we are not hungry and overeat as we let our hunger gauge power up while awaiting our next meal. Your hunger cues may encourage you to eat 2 meals a day plus 2-3 snacks or 3 meals a day plus 1-3 snacks. It is different for everyone, and I know every day can be different, but finding your sweet spot is a key part of your journey. 
• Focus on plants—a plant-based diet generally supplies healthy fats, fiber, vitamins, minerals, and phytonutrients, helping reduce blood pressure and LDL cholesterol, lower your risk for diabetes, and promote a healthy weight. It does not mean you have to give up all meat or go vegan. This means you may need to add more vegetables, fruits, nuts, and seeds to your plate. 
• Contain the carbs – not zero carbs, but keep a close eye on how much, aiming for < 40% overall. This number has undoubtedly increased over the years, but it is an essential part of your plate. Regarding healthy aging and menopause, approximately 15-25% of your plate should be whole grain, healthy carbs. Choosing whole grains like quinoa, brown rice, whole wheat pasta and bread, and starchy veggies like sweet potatoes and corn provides us the energy our bodies need for our cells, tissues, and organs to function. They also contain fiber, like fruits and veggies, with a load💩of benefits, including regularity, meal satisfaction, decreased inflammation, nourishing gut bacteria, and control over cravings. All are beneficial for overall weight management, heart health, gut health, and keeping our plates and minds happy😃.
• Prompt the protein – Consume protein regularly throughout the day to help keep you fuller for longer and provide you with nutrients to maintain healthy muscles and bones. However, as we age, we often do not consume enough protein. As discussed here, we need more protein than the RDA suggests. Research shows that the menopause transition is a vulnerable time for losing muscle mass. In a recent study, researchers found that compared to women in early perimenopause, those in late perimenopause had 10 percent less muscle mass in their arms and legs…yikes. Late perimenopausal and postmenopausal women were also more likely to have sarcopenia (involuntary muscle loss) than premenopausal or early perimenopausal women. If you currently do not lift weights, now is your time💪🏽. Weight lifting + eating more protein will help you preserve and build your muscles. Now, I am not making any promises here. Still, science states that maintaining a lean body mass during the menopausal transition may be protective against the development of VMS (vasomotor symptoms = hot flashes & night sweats😓). So how much do you need? It is always an individualized number, but aiming for 20-30 grams of protein per meal and 10-15 grams per snack will get you on the right track.
• Coping with calories—Coping is the word. It’s always a challenge and always individualized. Trial and error and working with a dietitian (that’s me, just saying☺️) is the best way to know your magic calorie number. It’s a forever-changing formula, but when creating healthy meals with the amounts of nutrients mentioned, you can find your happy plate and happy place. 
• Get moving, keep moving – physical activity (including lifting weights, per the above) helps you mentally and physically as it helps burn calories, maintain muscle and bone health, lower your risk for diabetes and cancer, reduce stress, and decrease depression and anxiety. There is no better medicine!

✨Finally, remember that you don’t have to strive for perfection, especially when starting. Taking small steps can ultimately lead to significant achievements. ✨

**In additional news, the WHO (World Health Organization) has made a statement that I felt was important to share. They advise against all NonSugar Sweeteners (NSS) for weight control unless you have pre-existing diabetes. This statement is based on the lack of science on weight loss benefits when using these products. They mention possible safety issues and suggest using natural sugars (like fruit) or unsweetened beverages. I recently discussed the latest scientific news about NonSugar Sweeteners (NSS), stating pure Stevia should be okay, but we need more studies…What to do? When sweetening your beverages with a packet of something, 1 packet of sugar = 10 calories and 3 grams of carbohydrates (which is 3 grams of sugar). Not a big deal if you use just one! Or you can skip it altogether and start lowering your desired sweetness level. It takes some time, but it is worth the effort.

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• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8120331/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7956097/
• https://womensmidlifehealthjournal.biomedcentral.com/articles/10.1186/s40695-020-00058-9
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
• https://www.sciencedaily.com/releases/2023/02/230223193417.htm
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/#:~:text=Chocolate%20may%20interact%20with%20some,appetite%2C%20reward%20and%20mood%20regulation.