What to Expect in Your First Nutrition Appointment 

Nervous about meeting with a dietitian? Don’t be! It’s not about judgment, it’s about understanding your body and building a plan that works for you. 

At Spark Nutrition and Health, our first session is a relaxed, supportive conversation.  

We explore: 

• Your goals and health history 

• Your current eating patterns, lifestyle, and symptoms 

• What your typical day looks like, including meals, snacks, sleep, and stress 

• A realistic, personalized plan tailored to your body and lifestyle 

You’ll walk away with clear next steps and support. Many clients say they feel empowered and relieved after just one session. Follow-ups are where the magic happens. This is where we fine-tune strategies and keep you accountable. 

Fueling for Energy and Focus During Perimenopause 

Fatigue, brain fog, and energy crashes are common during perimenopause…but they don’t have to be your norm. Nutrition can help stabilize your energy and sharpen your focus so you can feel more like yourself. 

Try this instead: 

• Eat protein-rich breakfasts (e.g., eggs + toast, smoothie with protein powder, or Greek yogurt + fruit). Avoid starting your day with just coffee. 

• Balance meals with fibre, protein, and healthy fats to avoid energy dips 

• Stay hydrated…aim for 2–3 L of water/day, and more if you’re active 

• Don’t skip meals or rely on caffeine alone…it leads to crashes later 

• Get movement in daily…even a short walk can boost mood and focus 

• Limit alcohol, which disrupts sleep and adds to brain fog 

Bonus tip: Track how certain foods affect your energy to identify patterns and make adjustments. 

Supplements in Perimenopause: What’s Worth Taking?

Supplements can play a helpful role, but they should support (not replace) a solid food foundation. If your diet is balanced and varied, you may only need a few key additions. 

Top ones to consider: 

• Vitamin D: Supports bone health and mood. In Canada, it’s nearly impossible to get enough from sun exposure year-round. Aim for 1,000–2,000 IU daily. 

• Calcium: Essential for bone health. Women 50+ need about 1,200 mg/day. Women under 50 need about 1,000 mg/day. If you don’t get this from food, a supplement may help. 

• Magnesium: Can support sleep, relaxation, and blood sugar control. Look for magnesium glycinate or citrate. 

• Omega-3s: Anti-inflammatory and good for heart and brain health. Aim for 1–2 servings of fatty fish per week or consider a fish oil supplement. 

• Creatine: May support strength and brain function in midlife women, especially those who strength train 

Always consult with a healthcare provider or dietitian before starting new supplements to ensure safety and appropriateness. 

 

Protein Power: How Much Do Women Really Need in Perimenopause?

Protein is one of your best allies in midlife. It supports lean muscle, blood sugar control, hormone production, and satiety. Unfortunately, many women don’t eat enough of it…especially at breakfast and lunch. 

How much do you need? 

• Aim for 1.2–1.6 g per kg of body weight per day. For a 160-lb (73 kg) woman, that’s around 90–115 g/day.  

• Spread protein evenly across meals (20-30 g per meal) for better absorption and muscle maintenance 

• Include protein in snacks (e.g., Greek yogurt, hard-boiled eggs, edamame, cottage cheese, protein smoothies) 

Protein helps you feel fuller longer and protects against the muscle loss that often comes with hormonal shifts.  

Should You Cut Carbs in Menopause? Let’s Talk.

Short answer?
Probably not.

Carbs often get a bad rap in menopause. But the truth is, your brain and body still need them.
Carbohydrates are your body’s preferred energy source and play a role in serotonin production, which supports mood and sleep.

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The key is quality and portioning.

Rather than cutting carbs completely:

• Choose high-fibre, slow-digesting carbs like oats, lentils, quinoa, chickpeas, and sweet potatoes
• Pair carbs with protein and healthy fats to slow digestion and stabilize blood sugar
• Pay attention to portion sizes and how your body feels afterward

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Completely removing carbs can lead to fatigue, irritability, and even muscle loss over time.
Carbs can absolutely be part of a weight-loss or energy-boosting plan.

There’s no need to ditch them altogether.