Perimenopause marks the years for women leading up to menopause. During this time, estrogen levels fluctuate, and menstrual periods vary in length, according to the Mayo Clinic. With the lowering estrogen levels, you may have a difficult time losing weight. This weight gain can increase your risk of chronic diseases. You can decrease your caloric intake and follow a healthful, high-fiber diet with good sources of calcium.
American Heart Association Diet
Weight gain in your 40s and 50s increases your risk for heart disease, high cholesterol and high blood pressure, according to the American Dietetic Association. The American Heart Association diet is a well-balanced low-fat high-fiber diet that includes foods specific for heart health. The diet encourages at least 4 1/2 cups of fruits and vegetables everyday. Fruits and vegetables are low in calories and high in fiber and help you stay full longer. The American Heart Association also recommends 2 servings of fatty fish a week for the omega-3 fatty acids. The diet also suggests you consume at least 3 ounces of whole grains daily. The diet limits saturated fat, sugar-sweetened beverages and processed meats. For calcium, choose fat-free dairy products such as milk and yogurt. Women need adequate intakes of calcium because of their increased risk of developing osteoporosis after hitting menopause.
MyPyramid Plan
The United States Department of Agriculture's MyPyramid Plan will help you control caloric intake and make good food choices. The plan provides a calorie-controlled diet with specific food recommendations from each food group based on your height, weight, age and activity level. The diet encourages high intakes of fruits, vegetables, whole grains, lean sources of protein and low-fat and fat free dairy products. It also includes tips on how to make the best food selections from each group and how best to prepare them. Regular exercise is an important component of the diet when you are going through perimenopause, and the MyPyramid Plan also offers suggestions on how to increase physical activity.
The Healthy Eating Pyramid
The Healthy Eating Pyramid was designed by the Nutrition Department at the Harvard School of Public Health as a food guide to promote healthy weights and prevent chronic disease. The foundation of the Healthy Eating Pyramid focuses not on diet, but on exercise and weight control. This is because weight control and exercise have a strong influence on keeping you healthy, according to Harvard. The diet emphasizes whole grains, fruits, vegetables and healthy oils. It also recommends you choose more plant-based proteins such as legumes, nuts and seeds, and low-fat animal proteins such as poultry, eggs and fish. The Healthy Eating Pyramid suggests limiting dairy foods to one to two servings a day and instead take a calcium and vitamin D supplement. Red meat, butter, refined flours and sweets should be consumed sparingly.
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