Premenopause accompanied by reduced estrogen changes fat distribution, muscle loss and increases the risk of osteoporosis.
So a dinner that focuses on quality protein, calcium or vitamin D, healthy fats and lots of vegetables can make a big difference.
Prioritize adequate dosage of protein
Many recent studies have emphasized that increasing daily protein intake helps maintain muscle mass and reduces the risk of sarcopenia when deficient in estrogen.
A dinner containing 25-35 g of protein (almond, chicken breast, tofu, Greek yogurt or lentils) supports muscle synthesis and recovery after exercise, especially when combined with resistance training.
Scientific reviews encourage even protein distribution throughout the day to optimize muscle building.
Healthy fats and anti-inflammatory
The Mediterranean-style diet (rich in fatty fish, olive oil, nuts) has been shown to reduce inflammation, improve metabolism and be associated with reduced central fat storage in middle-aged women.
Adding fatty fish twice a week or adding a spoonful of olive oil to your evening stew to provide omega-3 and unsaturated fatty acids, contributing to your figure and protecting your heart.
Calcium, vitamin D and mineral-rich foods
estrogen loss accelerates bone loss; Dinner should be rich in calcium (yogurt, low-fat cheese, soy, bone fish) and a source of vitamin D (fat fish, supplements when needed).
Nutritional guidelines emphasize the importance of calcium + vitamin D combined with resistance training to reduce the risk of fractures.
Vegetables and fiber
Green vegetables, low-sugar fruits, and whole grains provide fiber, vitamins, and antioxidants that help stabilize blood sugar, reduce nighttime cravings, and control weight, which are important factors for keeping the body toned during premenopause. Taking a half-slice of dinner with vegetables helps increase satiety but is low in calories.
mostly sample dinner and practical notes
sample dinner: grilled salmon + quinoa (or brown rice) + leafy salad + 1 small bowl of Greek yogurt.
If vegetarian: stewed lentils + stir-fried vegetables + sunflower seeds + fried tofu. Incorporate resistance training 2-3 times a week and get enough sleep to maximize nutritional benefits. Experts also recommend reducing refined sugar, alcohol and foods that are too salty.
