089: Meal planning for multiple dietaries with Annie Barry

Season #9

Mia and Dinah talk with accredited practicing dietician, Annie Barry, about how to plan family meals that help you 'glow, grow and go', balancing 'whole food' with 'soul food' and which food to embrace to support the perimenopause transition.

Annie Barry is an accredited practising dietician, health coach, and habit change practitioner who is passionate about pushing back against diet culture and a firm believer that life's too short to skip the wine or the joy of eating your favourite food. Annie runs Allround Wellness, an online consulting business where she provides a 12-week individually tailored coaching program to help women regain control of their weight, mood, and energy without restrictive eating. Whether you're getting peri-ready or have already hit the menopause transition, Annie is here to provide guidance and support.

Simplifying Meal Planning

With the abundance of information and opinions on food and nutrition, it's essential to simplify meal planning and focus on the basics. The Australian dietary guidelines provide a good starting point for healthy eating.

Food Groups

The core food groups include vegetables, grains and cereals, meat or meat alternatives, and dairy. It's important to ensure a balanced intake from these groups and adjust portion sizes based on individual needs.  Limiting discretionary food which are high in calories and low in nutritional value, is crucial for maintaining a healthy diet. Many Australians do not consume enough vegetables, leading to a lack of fibre in their diets. Aim for two serves of fruit and five serves of vegetables daily to ensure adequate fibre intake.

Protein and Muscle Mass

 As women age, muscle mass tends to decline. Consuming sufficient protein is essential for maintaining muscle mass and supporting overall health. Incorporate protein-rich foods such as meat, chicken, fish, tofu, and legumes into your meals.

Meal Planning Strategies

Meal planning can be tailored to individual preferences and needs. It can involve cooking whole meals, prepping ingredients, or using meal kits or pre-cooked meals - find a strategy that works best for you and your household.

Balancing Different Dietary Requirements

When dealing with different dietary preferences and restrictions within a household, focus on the components of a balanced meal. Divide the plate into quarters, with half dedicated to vegetables, a quarter to protein, and a quarter to carbohydrates - adjust proportions based on individual needs.

What To Eat During Perimenopause and Menopause

During perimenopause and menopause, hormonal changes can impact muscle mass, digestion, and overall wellbeing. It's important to prioritise exercise, consume protein and plant-based foods, and incorporate omega-3 fatty acids and polyphenols into the diet. Alcohol can exacerbate menopausal symptoms and disrupt sleep so moderate alcohol consumption and consider alternative strategies for stress management and sleep improvement.



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