If you’re a woman in your mid-40s, you’ve likely witnessed numerous diet trends and nutritional advice over the past decades. Now, with a touch more maturity and wisdom, you’ve probably settled into an eating routine that suits you, keeping you energized and nourished, for the most part.

However, you might have noticed some changes in your body recently. According to Dr. Stephanie Faubion, medical director of The North American Menopause Society and director of Mayo Clinic’s Center for Women’s Health, perimenopausal symptoms might have been occurring since your mid-30s. The average age for menopause onset is around 45.

While changes are ahead, you can ease into this new life phase by making wise dietary choices that support graceful aging.

You might already be observing weight changes, perhaps more around the belly area. Dr. Faubion explains that after the age of 50, muscle mass decreases by 1% per year, and most adults gain about one and a half pounds annually as they age. However, she emphasizes that weight gain isn’t inevitable and suggests paying attention to your eating habits. You don’t have to deprive yourself; a nutritious diet rich in fruits and vegetables is both beautiful and healthy.

Enhance Your Diet with Nitrate-Rich Vegetables Maryann Jacobsen, a registered dietitian and midlife health expert, notes that many women over 45 are at risk of nutrient deficiencies even if they maintain their usual eating habits. She suggests that this phase of life is a “window of opportunity” to revamp your plate. Jacobsen recommends increasing your intake of nitrate-rich vegetables like leafy greens, celery, and beets. These vegetables help boost nitric oxide levels, which decline with age and hormonal changes. Research shows that consuming two salads a day can improve nitric oxide-related blood flow in midlife women. Jacobsen also advises focusing on micronutrients such as magnesium, zinc, choline, omega-3s, iodine, B vitamins, and selenium, as aging and lower estrogen levels can affect their absorption.

Don’t Skip Meals and Prioritize Protein Courtney Delpra, a dietitian at the Cleveland Clinic, cautions against extremely low-calorie diets, especially as estrogen levels decrease in the mid-40s, leading to decreased muscle mass. Skipping meals can negatively impact your metabolism. Delpra suggests ensuring you consume enough calories with the right macronutrients and recommends incorporating 20 to 30 grams of protein with each meal. Lean protein sources such as chicken, turkey, fish, beans, nuts, and seeds are excellent options. For higher-fat meats like red meat, moderation is advised (following the American Heart Association’s recommendation of 1-2 servings per week).

Balance Your Nutrition with Fiber While protein is important, maintaining balance is key. Jennifer Salib Huber, a registered dietitian and licensed naturopathic doctor, warns against overemphasizing any single aspect of nutrition. Balancing protein intake with sufficient fiber is crucial for overall health. Increasing fiber intake can help manage the 10% rise in cholesterol levels often seen in menopause, along with a heightened risk of insulin resistance and diabetes. The American Academy of Family Physicians suggests aiming for about 25 grams of fiber per day from sources like berries, whole grains, and nuts.

A Realistic Approach to Healthy Eating Huber emphasizes that women should enjoy healthy eating without guilt. She advocates for a flexible and forgiving approach, encouraging a “good enough” standard rather than striving for perfection. This mindset accommodates life’s demands while maintaining a healthy diet.