Food as an Ally in Midlife and in Menopause

A Conscious Women Circle Webinar Series

Thank you to menopause coach,  Mandie Fankhauser, for sharing with us during a Conscious Women Circle webinar hosted on the Cascade Conscious Community platform in May 2026 as part of our series on Women in Transition.

As the Founder of Amandarin Wellness, my work focuses on supporting women through their journey of menopause. Navigating perimenopause and menopause is not about deprivation or fad diets, but about nourishing the body. Food becomes a powerful ally when women focus on quality, variety, and sustainability rather than restriction.

Carbohydrates, Proteins, and Fats

• Carbohydrates are essential, but the emphasis should be on good carbs; complex carbohydrates and fruits and vegetables, rather than processed snacks

• Protein is critical for muscle and hormone health, whether from animal or plant sources

• Fats should not be avoided; good fats like olive oil, avocados, nuts, and seeds are vital for a balanced diet

Balanced Eating vs. Diet Culture

Many women experiment with trendy diets, but these often fail to meet individual needs. Unless prescribed by a doctor or dietitian, restrictive diets can backfire. Instead, a balanced diet following the food pyramid is more sustainable and supportive to long-term health.

Vegetarian vs. Non-Vegetarian Approaches

Both can be healthy. Vegetarians may need to pay closer attention to where they get their protein. Excellent sources include tofu, tempeh, legumes, nuts, seeds and grains like quinoa.

A nutrition plan for midlife

Meal Planning and Awareness

• Women should avoid deprivation, this is a time to fuel your body with the right foods

• Aim for three meals a day with balanced protein, fibre and other nutrients, plus one healthy snack.

• Breakfast doesn’t need to be “traditional” - leftovers from the night before like fish or vegetables can fuel the body just as well.

• Make sure to “eat the rainbow” of fruits and vegetables.

Shopping and Fresh Choices

A strong shopping list includes fresh fruits and vegetables, lean proteins, high fibre and healthy fats. Avoid packaged foods with preservatives, emulsifiers and hidden sugars, as these can worsen hormonal symptoms. Fresh, clean produce is best. Follow the 80/20 rule allowing flexibility - enjoy the occasional treat without guilt!

Managing Cravings

Sugar cravings can be managed by substituting with the natural sweetness from fruit or yogurt with a little honey. The goal is not elimination but healthier swaps that satisfy without harm.

Supplements

Some key supplements during menopause include vitamin D, omegas, calcium, B12, creatine, and magnesium glycinate. Women should test for any deficiencies before adding extra vitamins, as a balanced diet often provides what’s needed.

A Final Word

Planning is crucial. Batch cooking, preparing meals ahead and mapping weekly menus reduce stress and reliance on convenience foods. Portion control can come down to habit change - to avoid second helpings, do a 10 minute walk after your meal (which also helps with blood sugar) or even brush your teeth so you are not tempted to eat another helping.

This is a pivotal stage in deeply nourishing your body - restoring hormonal balance, fortifying yourself with essential nutrients, and embracing sustainable habits that protect your health while empowering you to live with strength, vitality and confidence.

Editor’s note: This article accompanies our recorded webinar conversation with Mandie Fankhauser on Food as Ally: Eating Your Way Through Perimenopause and Menopause. Members of the Cascade Circles can watch the full replay inside our Conscious Parenting Circle on cascadecoaching.cohere.live