Menopause nutrition with a Lebanese plate

Menopause changes how your body handles blood sugar, muscle and bone. The good news is that a Lebanese, Mediterranean way of eating gives you a strong base. A few adjustments make it work for this stage.

Build each meal around protein

Muscle becomes harder to keep after menopause. Eggs, labneh, yoghurt, fish, chicken, lentils and chickpeas all count.

Keep the plants and olive oil

Vegetables, legumes, herbs and olive oil support gut health and steady blood sugar. Fattoush, tabbouleh and lentil dishes are already the right idea.

Think about bone

Dairy foods such as yoghurt and labneh, plus strength training, support bone. Check vitamin D with your doctor; deficiency is common even in sunny countries.

Be careful with

  • Large portions of rice and bread
  • Sweets as a daily habit
  • Alcohol, which can worsen sleep and hot flushes for some women

Supplements and HRT

Test before you supplement, and discuss hormone therapy with your doctor. HRT and nutrition do different jobs.

Nutrition works alongside your doctor’s care, not instead of it. Diagnosis, medication and hormone therapy decisions stay with your physician.

Working with Tina

Working with Tina one to one online is available through her 6 month Hormone Reset Method™ (HRM™), which includes 3 private consultations with Tina plus ongoing support throughout the program, on Zoom. To start, apply for the program.

Tina Chagoury is a clinical dietitian licensed by the Dubai Health Authority since 2005 and a certified Functional Hormone Specialist (2024). She holds a BSc in Nutrition and Dietetics and a Master of Public Health from the American University of Beirut, and has more than 20 years of experience in women’s health nutrition.

What are the best foods for menopause?

Protein-rich foods, vegetables, legumes, olive oil and dairy such as yoghurt. Together they support muscle, gut and bone.

Which diet is best for menopause?

A Mediterranean-style pattern with enough protein is a strong, evidence-based base, adjusted to your symptoms and labs.

Which supplements should I take in menopause?

Only what you need. Test first with your doctor, for example vitamin D.

Can I work with Tina from Lebanon?

Yes, online through the Hormone Reset Method™.