My personal relationship with food goes back as far as I can remember, and sadly, it was rooted in dieting and restriction. I was barely a preteen—just 9 years old—when I had my first weigh-in at Weight Watchers. I still vividly recall walking into that room filled with women, mostly in their 50s, waiting in line to be weighed. At the time, I remember feeling like I didn’t belong there, surrounded by women who seemed so much older than me. The stress was palpable, and I could see the trepidation in their faces as they stood waiting, each wondering what the scale would say. This was the process I experienced back in the 1980s, when a weight loss journey started with a number.
As I think back, I now realize that the women I thought were ancient at the time were actually the same age I am now and were most likely struggling with the dreaded menopause symptom of “stubborn belly fat”. I feel deeply saddened for that 9-year-old girl I once was—the child who had already started defining her worth by a number on the scale. And I feel just as saddened for those women who, like me, let the scale determine the fate of their emotional week. It’s a cycle of shame, guilt, and frustration that I carried with me for decades.
It has taken me years to truly understand and appreciate the true value of nutrition and the importance of making food my friend, not my foe. I’ve had to shift my mindset and remind myself daily that food is here to support me, not to work against me. I’ve learned that nourishment is about much more than weight loss; it’s about fueling your body, mind, and soul.
Now, I am determined to help other women understand this truth. We need to broaden the conversation to include all women who struggle with how to fuel their bodies and nourish their souls. Diets aren’t the answer. Nourishment is. It’s time to stop allowing numbers to define us, and instead embrace food as the powerful tool it was always meant to be.
I totally understand the frustration. You’ve done everything “right.” You’ve followed the diets, counted the calories, tried to eat less and move more. And yet, your body feels foreign, as if it no longer belongs to you.
Here’s the truth: this isn’t your fault.
Weight during menopause is about so much more than a number. It’s not just about BMI, cholesterol, or blood pressure—though those things do matter. It’s about feeling at home in your own skin. It’s about confidence. It’s about looking in the mirror and recognizing yourself. And most importantly, it’s about feeling strong, empowered, and in command of your own health, rather than being frustrated by a body that you feel disconnected to.
What you eat literally fuels your body and your soul. The food you choose is a vehicle to help heal and repair, with the power to influence every system in your body—from bone health, cardiovascular health, and brain function to digestive health and even pelvic health. Your nutrition is the foundation that supports the whole you.
In speaking to the thousands of women I have worked with over the years, I have come to realize that women usually do not fail on diets, diets fail women!
The way you eat should be as individualized and unique as you are, especially during perimenopause and menopause. While there are some general principles that apply to everyone, real nutritional success happens when you consider factors like your season of life, age, hormone changes, activity level, lifestyle, and any athletic pursuits. The key is creating a plan that supports you, honoring your body’s shifts and needs, rather than applying a one-size-fits-all approach.
The Shift: From Dieting to Nourishing
So what if, instead of trying to shrink yourself, you started feeding yourself in a way that made you feel alive? What if the goal wasn’t just weight loss, but strength, energy, and confidence?
Here’s how you can start nourishing your body in a way that supports the whole you during perimenopause/menopause—physically, emotionally, and mentally.
1. Eat to Empower Your Changing Body
Your body isn’t working against you—it’s adapting. It needs fuel, not restriction. Prioritize:
✔ Protein to maintain muscle, metabolism, and keep you full (lean meats, fish, eggs, lentils)
✔ Healthy fats to support hormones and brain function (avocados, nuts, olive oil, salmon)
✔ Fiber-rich carbs to keep blood sugar stable and reduce cravings (vegetables, berries, whole grains)
2. Say Goodbye to Foods that are Not Serving You
Your body is asking for nourishment, empty calories can lead to blood sugar spikes and plummeting energy.
Consider reducing:
✘ Ultra-processed foods that drive inflammation and cravings
✘ Refined sugars and simple carbs that lead to energy crashes
✘ Excess alcohol and caffeine that disrupt sleep and hormone balance
3. Hydrate and Support Digestion
Your gut plays a major role in hormone health and overall well-being. Support it with:
💧 Plenty of water to aid digestion and metabolism
🥦 Probiotic and prebiotic foods to nourish gut bacteria (fermented foods, yogurt, fiber-rich veggies)
4. Embrace Food Diversity—Eat the Rainbow
A diverse, colorful diet provides a variety of vitamins, minerals, and antioxidants essential for hormone health, brain function, and longevity.
🌈 Eat the rainbow—each color provides unique nutrients that support different systems in your body.
🫐 Blues & Purples: Support brain health and fight inflammation (berries, eggplant, purple cabbage)
🍅 Reds: Promote heart health and circulation (tomatoes, red peppers, strawberries)
🥬 Greens: Boost detoxification and hormone balance (spinach, kale, broccoli)
🧡 Oranges & Yellows: Support immunity and skin health (carrots, sweet potatoes, citrus fruits)
5. Make Nutrition Joyful—Explore, Experiment, and Enjoy!
Healthy eating isn’t about deprivation—it’s about discovery! The more you explore, the more you’ll cultivate a love for nutrient-rich foods.
✨ Try new ingredients and recipes that excite you.
✨ Experiment with spices and flavors to make healthy meals delectable.
✨ Understand that your taste buds can change—over time, the sugary foods you once craved will taste overly sweet, and you’ll start appreciating the natural flavors of real, whole foods.
✨ Make food an experience—connect with it, savor it, and enjoy the process of nourishing your body!
This isn’t about following rigid food rules—it’s about embracing a way of eating that makes you feel energized, empowered, and in love with what’s on your plate!
The Most Important Shift: Owning Your Body Again
Your changing weight during menopause isn’t just a number on a scale—it’s deeply tied to how you feel in your body. When you feel powerless over your weight, it can impact every part of your life—your mood, your confidence, your relationships, even your willingness to show up in the world. The difference between feeling defeated and feeling strong isn’t just in the food you eat, but in the way you choose to take control of your health.
It’s time to shift the conversation, let’s take the focus away from fighting against stubborn belly fat and start embracing the transformative power of nourishment for your body and soul.
Let’s move away from fear and resistance about what we can or can’t eat, and instead create a mindset of food as fuel—fuel for power, strength, and vitality for both the mind and body.
This journey isn’t about willpower— it’s about knowledge, self-advocacy, and working with providers who understand the unique needs of menopause. When you educate yourself, seek the right support and partner with menopause-aware experts, you gain the tools to support your body, mind, and overall well-being.
You have the power to shape and take ownership of your health, your confidence, and yes—even the body you want—by fueling yourself in a way that works for you, not against you.
Ditch the diets and learn how to tap into your body’s natural intelligence to embrace nourishment, and step into the strongest, most vibrant version of yourself.
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Susan Winograd, MSPT, is the owner of Pelvicore Rehab & Wellness, a pelvic health and wellness practice in Boca Raton, Florida. Specializing in women’s and men’s health, pre and postnatal care, perimenopause/menopause, bowel/ bladder, sexual health and hormone health. She takes a whole-body approach to long-term healing. Through Pelvicore Rehab & Wellness, her mission is to help women get to the core of their health, offering expert care in pelvic health, hormone balance, and overall well-being. Susan loves teaching workshops throughout South Florida and internationally. She has been featured in Shootout Miami, BOLD Magazine, Peloton and Fit&Well Magazine. She loves spreading awareness through her YouTube channel, Pelvicore Rehab Plus and her podcast called Your Pelvic Health.
