Advice for Eating

One of the most common things we hear from women as they move into their 50s is:
“What used to work for me just doesn’t anymore.” And the truth is, that’s not in your head.

As we age, changes in hormones, muscle mass, and metabolism can all influence how the body responds to food. This doesn’t mean everything needs to be overhauled, but it does mean that certain nutrients become even more important. Two of the biggest areas we see falling short?
Protein and fiber.

Protein plays a key role in maintaining muscle mass as we age, which directly impacts metabolism, strength, and overall function. It also helps with satiety (keeping you full) and supports more stable blood sugar levels, something that becomes especially important during and after menopause.

Fiber is just as important, but often overlooked. It supports digestion, helps regulate cholesterol, contributes to gut health, and plays a role in stabilizing blood sugar and appetite. Many people unintentionally under-consume fiber, especially when cutting back on carbohydrates.

This brings up another common misconception, the idea that carbohydrates are the problem. In reality, many of the foods that provide fiber (like fruits, whole grains, and legumes) are carbohydrates. Removing them can make it harder to meet your body’s needs.

Another pattern we often see is under-fueling earlier in the day, skipping breakfast, having a light lunch and then feeling overly hungry later on. This can lead to a cycle that feels frustrating and difficult to manage.

A more supportive approach is to focus on balanced meals throughout the day, including a source of protein, fiber, and carbohydrates at each meal when possible.

At Advice For Eating, we’re not focused on restriction, we’re focused on building patterns that support your body as it changes. Small shifts, like increasing protein at meals or adding more fiber-rich foods, can make a meaningful difference over time.

Your body isn’t working against you, it just needs a slightly different kind of support.

If you're looking for a creamy, dairy-free way to boost your protein intake, we're loving the Higher Harvest Dairy-Free Protein Yogurt as an easy, plant-based option. Made with almond milk, coconut cream, and plant-based protein, it's a satisfying choice to start your morning, refuel after a workout, or need
a nutritious snack.

With 10–12g of plant-based protein per serving, this yogurt is designed to help keep you full and energized throughout the day. Plus, it contains live and active cultures to support a healthy gut microbiome.

But what really sets it apart?
🥥Plant-based ingredients like almond milk and coconut cream for a rich, creamy texture without dairy
🥥10–12g of protein per serving to support satiety and muscle recovery
🥥Live and active cultures that provide probiotic benefits for digestive health
🥥Dairy-free, lactose-free, and vegan-friendly, making it accessible for a variety of dietary preferences

Available in vanilla, blueberry, mango, and unsweetened plain

How to enjoy it:
🥥Enjoy straight from the container as a quick snack
🥥Top with berries, bananas, or granola for a balanced breakfast
🥥Blend into smoothies for extra creaminess and protein
🥥Use as a base for overnight oats or chia pudding
🥥Add a spoonful of nut butter and cinnamon for a satisfying afternoon pick-me-up

Navigating perimenopause or menopause and wondering how nutrition impacts hormones, sleep, weight, mood or overall wellness?

Join Catherine Kruppa, RD, LD for an engaging session focused on nutrition for hormone health and practical wellness strategies for women in midlife and beyond.

📍Advice for Eating Office
2617 Bissonnet Street
📅June 17th
⏰️6:00-7:30 pm
🎟️Free event
💛Suggested $25 donation for
📲Scan the QR code to RSVP