What to eat to help with weight gain

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Food for thought
Constant grazing, might be good for sheep and cows, but not for women hitting perimenopause and menopause. Eating either three regular healthy meals a day, or several smaller meals is the way to go. But pick which eating style suits you and stick with it, don’t mix the two or you’ll overeat. Allow yourself to get hungry, eat, and stop when you feel full.

  • Include protein at every meal to help you feel fuller for longer, eat more: chicken, eggs, fish, beans, nuts, seeds, yogurt and soy such as miso, tofu or edamame beans, (breast cancer.org say that ‘women who take hormonal therapy or who have estrogen-receptor-positive breast cancer avoid soy supplements because they contain high concentrations of isoflavones. But in general, it's fine to eat moderate amounts of soy foods as part of a balanced diet.’
  • Fibre-rich vegetables and fruits are your menopause mates as they help keep blood sugar stable. 
  • Keep your carbohydrates complex, eat more: wholegrain brown rice, pasta and bread.
  • Low GI foods: avoid those afternoon sugar and carb cravings by eating slow release energy foods, eat more: oily fish, lean meat, fruit, vegetables pulses, oats, and scatter chia seeds on cereals or submerge in smoothies as this allows them to absorb liquid and form a gel which keeps you hydrated and tricks your stomach into feeling fuller for longer.
  • Enjoy healthy fats and oils from fish and vegetable sources: olives, nuts, seeds, avocados, salmon and sardines.


Laura Llewellyn