Eating Healthy on a Budget During Menopause

Eating Healthy on a Budget During Menopause.

Ahead of World Food Day on Monday 16th October, I wanted to delve deeper into barriers to eating healthy on a budget and the best diet for women in menopause.

There is so much noise ‘out there’ relating to menopause health and what is a healthy diet for menopause it can not only get confusing but expensive!

If you pay any attention to mainstream media you can’t miss headlines such as ‘UK cost of living crisis’ and statements like these just add to menopause stress.

Can you really eat healthy and save money?

Living Well on a Budget

Since the global pandemic, EVERYTHING has gone up in price.

Don’t get me started on fuel, which skyrocketed, came down a little and now is creeping back up again!  Or Uncle Ben’s long grain rice, which used to be £3.85 for a kilo and now is £5.35.  Don’t judge me for buying Uncle Ben’s it’s the only one my family eat and yes I have tried to trick them with other brands!

It is easy to get stuck in a rut buying items just because you have always bought them so start by questioning what you buy, is there a cheaper brand (that your family will eat!) or could you easily make your own?

Tip 1 – Tomato Pasta Sauce, these can be really expensive and packed full of ingredients that can cause inflammation, which will not support your menopause health!  Try using tins of plum tomatoes and season to your taste, add a little salt, sugar (yes sugar because it enhances the taste of the tomatoes but you only need a sprinkle rather than the ton that goes into jars) maybe some raw apple cider vinegar and hey presto a delicious low cost, low crap sauce.

Money vs Time

Making your own pasta sauce brings me on to convenience foods.

Women are busier than ever!

In my experience, we are the primary caregivers of children and ageing parents.  We also contribute to the household income with full or part-time work.  Many women I speak to also have some sort of side hustle going on.

Two-income households are a necessity these days not a luxury but the invisible work that used to be done by the stay-at-home mum still needs to be done.

Not only that there is the mental load that generally falls onto the female shoulders, meal planning, washing turnaround, grocery lists, remembering birthdays, arranging holidays or family and friend get-togethers, along with general household paperwork, don’t get me started on the email inbox or Christmas!

Many of my clients complain of brain fog.  “How did I used to juggle things so well and rarely drop a ball but these days I can’t even remember what I went into the kitchen for?”

This is where the catch-22 comes into play.

Our diet is so full of ultra-processed ingredients that I truly believe this is contributing to symptoms experienced during menopause, inflammation is one of the biggest triggers.

Even if you think you are choosing healthy options often there are hidden nasties that are undoing your hard work.  The only way to control this is by cooking from raw, whole ingredients.

I get it, this takes time but it does save money and also your health!

Tip 2 – Be your future friend and meal plan.  Then, what can you get prepared at the weekend (or on any day that is convenient for you) to make meals simple to prepare and serve during the week, can any family members help with this?  Decanting ingredients into a freezer-safe box or bag so you can simply dump it all into a slow cooker is a great time saver.  Create a bulletproof evening and morning routine that just becomes second nature such as preparing breakfast and lunch of an evening and getting that slow cooker sorted in the morning.

What To Spend Money On

Tip 3 – To help me juggle my time and stay organised I use the food delivery service from the supermarket.  Meal plan, check your kitchen for ingredients, and set up the delivery date and time = winning to me.

However, I do find that there are fewer and fewer items arriving at my door compared to the size of the bill.

What is worth spending extra money on?

• Fresh in-season produce, whether at the supermarket or local farmers market.  Buy what you need in quantity rather than pre-bagged items that will just go mouldy and need chucking out if unused.
• Bulk buy your core staples if it works out cheaper, dry ingredients which won’t go off and household items.
• Whole dairy, don’t be afraid of full-fat, that’s where the nutrients are.  Avoid anything labelled low-fat, compare the ingredients list and you’ll see what I mean.
• Consider going organic for items you eat with the skins or for products like milk to avoid routine antibiotics and hormones.
• Raw apple cider vinegar – to add to water to wash your non-organic produce with which will remove pesticides, it’s also great to add to water and drink or add to stews and sauces to balance flavour, great for gut health.

What about supplements?

This is probably one of the most asked questions I get.  There is a place for supplements but if you are spending your hard-earned cash on them they need to be worth it so here are my top 3:

1. Pro-biotic – It is important to populate your gut with friendly bacteria before you start feeding them with fibre.  If you aren’t getting enough from your diet through fermented foods such as Kefir, Kimchi or Kombucha, then you might want to consider a good quality supplement NOT a yoghurt drink laced with added sugars and chemicals!
2. Adaptogenic herbs such as Ashwagandha, Lions Maine and Rhodiola. Adaptogenics adapt to the needs of your body, for instance, they will support increased energy if you are tired but also calm you if you are wired. Just a note to be careful with these, if you are taking any medication, speak to a medical professional to make sure there are no contraindications.
3. Depending on your individual needs micronutrients such as Vitamin D and magnesium may need to be supplemented.  Again go for the best quality you can afford, and check with medications or other supplements you may currently be taking.  Do you research not all magnesium is created equally and D3 is the most bioavailable (easily absorbed by the body).

When working with clients we focus on getting all the nutrients needed from food.

Food is the most important source of nutrients as it comes with a whole host of other nutrients which actually support the absorption of each other.  Rather than spending a fortune on supplements I recommend buying the best quality ingredients you can.

Cheap Protein Food Sources

I bang on about protein all the time.

Women generally do not eat enough protein, you can find out how much is enough HERE.

Protein is so important for the growth and repair of your cells throughout life. During menopause, it provides the nutrients to maintain muscle mass and therefore maintain your metabolism.

Protein provides the raw materials needed by the body to make enough of the hormones and neurotransmitters that are starting to fluctuate and it also provides the micronutrients required to support quality sleep to name only a few benefits.

Sourcing protein from meat can be expensive, especially if you are conscious about the quality of that meat.

A quick note on meat quality.  It is better to eat than starve yourself.  I read a damning report on Costco Rotisserie Chicken recently.  Feeding a family is expensive and time-consuming, but there is nothing wrong with buying and eating Costco Rotisserie Chicken if that is what the budget or time available dictates, there are many worse things to eat.

Tip 4 – On a long-term basis, however, using plant-based sources of protein such as lentils, beans, chickpeas, oats and quinoa can help make meat go further or even remove meat from one of two meals per week.

World Food Day 2023

World Food Day is an annual event that aims to raise awareness and take action against worldwide hunger and malnutrition. 

The purpose of World Food Day is a reminder of the need to ensure food security and access to nutritious food for everyone. It also highlights the importance of sustainable agriculture and food production to address global food challenges. 

Tip 5 – Women can suffer from a lack of self-confidence and self-esteem during menopause for many reasons.  Finding a new purpose in life can help overcome these feelings.  If you are looking for a purpose getting involved in World Food Day is an opportunity to be a part of and support your local community, here are some ideas;

• Support Food Banks: Donate non-perishable food items to local food banks or volunteer your time to help distribute food to those in need.
• Reduce Food Waste: Be mindful of food waste in your household and community, and take steps to reduce it.
• Support Farmers: Buy locally sourced and sustainably produced food products to support small-scale farmers and sustainable agriculture.

Take Action Today

Book a complimentary 30-minute menopause assessment call to discuss your unique menopause symptoms further.

Join the 5-day Menopause Challenge to Reduce Bloat & Brain Fog, starting Tuesday 17th October.

Download my free ebook, 5 Nutrients Your Body Needs During Menopause, improve your symptoms without HRT.