What should I eat during perimenopause?

There is no single perimenopause diet, but most people do better with regular meals that include protein, fibre, healthy fats and plenty of vegetables, and with fewer large swings in blood sugar. Hormone shifts can change appetite, sleep, energy and how the body handles carbohydrates, so the right plan depends on your symptoms, routine and medical history.

Practical starting points:

• Build each meal around a protein source and a high-fibre plant food.

• Eat at steady times so energy does not crash mid-afternoon.

• Notice how alcohol, caffeine and late meals affect sleep and hot flashes.

• Include calcium and vitamin D foods, and ask your doctor whether testing is appropriate.

A nutrition consultation can turn these ideas into meals you will actually cook. Nutrition guidance complements medical care: talk to your clinician about hormone therapy and symptoms. Learn more about nutrition support for perimenopause and menopause.