Menopause Nutrition Support
Menopause — defined as 12 consecutive months without a menstrual period — brings real, measurable shifts in metabolism, bone density, and cardiovascular risk. Nutrition support during this stage isn't about restriction or a "menopause diet." It's about understanding what's actually changing in your body and making informed choices that support your health long-term.
At Wilfong Nutrition, our registered dietitians provide evidence-based, weight-neutral nutrition counseling for menopause.
(Not sure which stage applies to you? Visit our perimenopause nutrition page to compare.)
What Menopause Changes in Your Body
Once menopause is reached, estrogen levels drop sharply and remain consistently low, affecting fat storage, insulin sensitivity, and bone density. Bone loss accelerates fastest in the first several years after your final period, which is part of why early nutrition support matters. These are physiological shifts, not problems caused by something you're doing wrong, and they respond well to informed nutrition support, not fewer calories.
Who This Supports
Making peace with a changing body — navigating body changes without restrictive dieting, and building body acceptance alongside practical nutrition support
Managing nutrition impact symptoms, without wellness-industry overpromising
Building a bone health and cardiovascular nutrition plan for the years ahead
Wanting evidence-based guidance instead of "menopause diet" trends
Why Clients Choose Wilfong Nutrition
Our approach is grounded in research, not fads. We help you understand what's actually changing in your body during menopause — muscle mass, bone density, cardiovascular risk — and build a nutrition approach around that, not around a scale number or a rigid meal plan. We stay current on the evidence (including where it's genuinely mixed) and are upfront about what's well-supported versus what's overstated in wellness media.
Related reading:Menopause, Hormones, and Weight Changes → · Creatine for Women →
Working With a Menopause Dietitian
Anne Wilfong, RDN, LD, CEDS, provides menopause nutrition counseling in-person in West Lake Hills/Austin, TX, and via telehealth throughout Texas. Jennifer Behan, RDN, LD, provides menopause nutrition counseling via telehealth throughout Texas. We accept BCBS, Aetna, Cigna, United, and Curative insurance.
Frequently Asked Questions
Is Mediterranean-style eating good for menopause? Yes — it has the strongest research support of any eating pattern for cardiovascular health during and after menopause, and some evidence suggests it may help with symptom management as well.
Does diet actually help with hot flashes? Research on specific foods and hot flashes is mixed, but some studies show modest benefit from phytoestrogen-rich foods and reduced caffeine/alcohol intake. Results vary significantly by individual.
What's the difference between perimenopause and menopause nutrition needs? Perimenopause involves fluctuating hormones and irregular cycles; menopause (12+ months without a period) involves consistently low estrogen. Both stages benefit from attention to bone health and cardiovascular protection, but the emphasis shifts — perimenopause nutrition often prioritizes managing symptom variability day to day, while menopause nutrition places more sustained focus on bone density and cardiovascular changes tied to consistently low estrogen.
Do I need supplements during menopause? Not automatically. Food-first is our starting point for most nutrient needs. We assess your individual intake and history before recommending anything beyond that.
