Hey there! Are you in the amazing stage of life called perimenopause? We all know that this transitional period can bring along its fair share of challenges, from hot flashes and mood swings to changes in metabolism and sleep patterns. But chin up, here I’m going to focus on one thing that can make a world of difference: SNACKS!
That’s right, snacks! We all love them, but when you’re going through perimenopause, choosing the right snacks can be a game-changer. Whether you’re looking to manage your weight, boost your energy levels, or simply find a tasty treat that won’t wreak havoc on your hormones, I’ve got you covered.
We’ll dive deep into the wonderful world of snacks and explore some fantastic options specifically tailored to support your well-being during this special phase of life. From nutrient-packed powerhouses to hormone-balancing goodies, we’ll reveal the secret weapons you can keep in your pantry to tackle those midday cravings or combat those late-night munchies.
So grab a cup of green tea, find a comfy spot, and get ready to discover some of the best snacks for women over 40. Let’s snack our way to perimenopausal bliss together. Are you ready? Let’s go!
What makes a snack healthy for a woman over 40?
As we approach perimenopause and progress through menopause our nutrition needs shift. Most of us can do with less sugar and processed carbohydrates like white flour breads and pastries. Now it is more important to replace empty calorie foods with choices that are a combination of a bit of protein, fiber, healthy fats, and nutrient-dense carbs.
What to look for in a healthy snack
Snack time can be an opportunity to add a few additional grams of protein to meet your daily needs to help maintain lean muscle mass. Choosing a plant-based snack can offer you fiber to support a healthy digestive system. So look for nutrient-dense foods to fill in the nutritional gaps in your day. You can be strategic with your choice of snacks to space protein intake throughout your day, bump up soluble and insoluble fiber, or add omega-3 fatty acids.
Do you need snacks?
For many women 3 meals aren’t enough to meet nutrition needs. Active women may need a yogurt or some bean dip to replenish their body. For other women well-planned snacks may be the key to controlling appetite and reducing cravings for junk foods.
When is the best time to eat a snack?
Position a snack between breakfast and lunch if you aren’t able to get in 30 grams of protein at your first meal of the day. Early afternoon is a good option if your evening will be busy with activities or a long commute. This will prevent you from arriving home for dinner starving and grabbing the wrong thing.
Situations to plan snacks ahead of time
Good airplane snacks
Good hiking snacks
Post-workout recovery snack
You will probably need to shoot for at least 15 grams of protein plus some carbohydrates after a strength training workout. Single serve cottage cheese and strawberries or a slice of sprouted grain bread topped with teriyaki tofu and spinach will meet your needs.
Snacks for women over 40
Shifting hormones can lead to an increase in food cravings so having a plan for healthy snacks is really important so you’ll have several healthy options ready to grab. Aim to get a bit of protein and carbohydrates that come along with some vitamins, minerals, ands fiber.
Roasted edamame and popcorn are good low carb crunchy snacks. Roasted edamame has 2 grams of healthy carbohydrates per ounce after accounting for the 4 g of fiber. Bonus points for the 11 grams of protein you’ll score. Popcorn is a high fiber snack containing B vitamins and antioxidants. In 3 cups you’ll get 3 grams of protein and about 12 grams of carbohydrates after accounting for 4 grams of fiber.
Roasted seaweed, plant protein bites, and veggie chips made with beans are good low calorie vegan snacks. Roasted seaweed snacks are a good source of iodine and vitamin B12. Wrap a piece around your favorite sushi ingredients for a more substantial snack.
Whenever possible pack your snacks in containers that don’t contain endocrine disrupting chemicals. Xenoestrogens found in certain plastic containers may exacerbate menopausal symptoms and disrupt hormonal balance. Glass containers are better option than plastic and will also help reduce waste.