Written by Veronica Yoo

Menopause’s Nutritional Powerhouse for Weight Loss


Menopause is a natural phase in a woman’s life, marking the end of reproductive years. With menopause comes a range of hormonal changes that can often lead to weight gain and an increased struggle to shed those extra pounds. The good news is that making informed dietary choices can make a significant difference during this transitional period. One such powerhouse food that can be incredibly beneficial for weight management during menopause is salmon. Packed with essential nutrients and healthy fats, salmon offers a variety of benefits that can support weight loss efforts. In this article, we will delve into the reasons why salmon is a superfood for menopausal women, explore its nutritional profile, and provide a delicious recipe to incorporate into your diet.

Salmon’s Nutritional Profile

Salmon is a nutrient-rich fish that boasts an impressive nutritional profile, making it an excellent choice for women going through menopause. Here are some key nutrients found in salmon:

  1. Omega-3 Fatty Acids: Salmon is particularly known for its high content of omega-3 fatty acids, such as EPA and DHA. These healthy fats are associated with various health benefits, including reducing inflammation, supporting heart health, and aiding in weight management.
  2. Protein: Protein is essential for maintaining muscle mass, which can be particularly beneficial during menopause when muscle loss becomes more common. Protein also promotes satiety, helping you feel fuller for longer and reducing overeating.
  3. Vitamin D: Menopausal women often face a decline in bone health due to hormonal changes. Vitamin D, found abundantly in salmon, plays a crucial role in calcium absorption and bone health.
  4. B Vitamins: Salmon is a great source of B vitamins, including B6, B12, and niacin. These vitamins are important for energy metabolism, cognitive function, and overall well-being.
  5. Minerals: Salmon contains minerals like selenium, which acts as an antioxidant, and potassium, which supports heart health and helps regulate fluid balance.

Salmon’s Benefits for Weight Loss during Menopause

  1. Metabolism Boost: The omega-3 fatty acids in salmon can help boost metabolism by supporting proper thyroid function. A well-functioning thyroid is essential for maintaining a healthy weight.
  2. Satiety: The combination of protein, healthy fats, and nutrients in salmon contributes to a feeling of fullness and satisfaction after a meal. This can help prevent overeating and unnecessary snacking.
  3. Inflammation Reduction: Inflammation can hinder weight loss efforts and exacerbate the challenges of menopause. The anti-inflammatory properties of omega-3s in salmon can help mitigate inflammation, supporting weight loss and overall health.
  4. Blood Sugar Regulation: The protein and healthy fats in salmon can help stabilize blood sugar levels, reducing cravings and the likelihood of consuming sugary foods that can contribute to weight gain.
  5. Muscle Preservation: The protein content in salmon is essential for preserving muscle mass, which tends to decline during menopause. Maintaining muscle mass can support a higher resting metabolic rate, aiding in weight management.

Recipe: Grilled Lemon-Dijon Salmon with Asparagus


  • 4 salmon fillets
  • 1 bunch of asparagus, trimmed
  • 2 tablespoons olive oil
  • 2 tablespoons Dijon mustard
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Lemon wedges (for serving)
  • Fresh parsley (for garnish)


  1. Preheat the grill to medium-high heat.
  2. In a small bowl, whisk together the olive oil, Dijon mustard, lemon juice, minced garlic, dried oregano, salt, and pepper.
  3. Place the salmon fillets in a shallow dish and pour half of the marinade over them. Allow them to marinate for about 15-20 minutes.
  4. While the salmon is marinating, toss the trimmed asparagus with the remaining marinade.
  5. Place the marinated salmon fillets on the grill and cook for about 4-5 minutes per side, or until the salmon flakes easily with a fork.
  6. At the same time, place the asparagus on the grill and cook for about 3-4 minutes, turning occasionally, until they are tender and slightly charred.
  7. Once the salmon and asparagus are cooked, remove them from the grill.
  8. Serve the grilled salmon alongside the asparagus. Garnish with lemon wedges and fresh parsley.


Navigating weight loss during menopause can be challenging, but incorporating nutrient-rich foods like salmon into your diet can make a significant difference. With its high content of omega-3 fatty acids, protein, vitamins, and minerals, salmon offers a range of benefits that can support your weight loss journey during this transitional phase. By making conscious dietary choices and incorporating delicious recipes like the Grilled Lemon-Dijon Salmon with Asparagus, you can embrace the power of nutrition to promote overall health and well-being during menopause. Remember, consulting with a healthcare professional or registered dietitian/nutritionist is always a good idea before making significant changes to your diet, especially during menopause.

Veronica Yoo

Veronica is dedicated and experienced nutritionist and certified health coach who specializes in functional medicine, She's a published author, nutritional instructor, WBFF professional figure athlete, and both the brains and beauty behind all that Makeover Nutrition offers.

Veronica is also the President & CEO of a BC based health and wellness association; Pacific Alliance of Body Care.