If you grew up in the low-fat diet era of the 1980’s, chances are you’ve been told for years that fat is the enemy. But as a National Board Certified Health and Wellness Coach who works with Christian women over 40, I’m here to tell you that healthy fats are not the problem – they’re part of the solution!
During perimenopause and menopause, eating the right type of fats are one of the most powerful tools you can use to support your hormones, brain, metabolism, blood sugar, and mood.
What are Macronutrients?
Macronutrients or macros are the three essential nutrients your body needs in large amounts. These include carbohydrates, protein, and fats. But of the three, fat is often the most misunderstood and feared. Most women have spent years trying to lose weight and fight belly bloat by eating low-fat.
The truth is your body, mind, and hormones need fat to function properly – especially in midlife.
3 Powerful Reasons Midlife Women Need Healthy Fats
Hormone Health – Healthy fats are the building blocks of key hormones like estrogen, progesterone, and cortisol. In your 40s and 50s, hormone production naturally shifts. Giving your body enough high-quality fat supports smoother transitions, fewer hot flashes, better sleep, and more balanced moods.
Brain and Mood Support – Brain fog, anxiety, and forgetfulness are common midlife symptoms. But Omega-3 fats, found in fatty foods like salmon, walnuts, and flaxseed, help boost memory, reduce inflammation, and support a calmer mood.
Blood Sugar and Craving Control – Fat slows digestion and keeps you feeling full longer. This means fewer blood sugar spikes, less insulin resistance, and better control over cravings – especially for sugar or processed carbs and junk food.
If you’ve been struggling with emotional eating or fatigue, adding healthy fats to your meals and snacks may be one of the easiest steps to help you feel better.
Best Sources of Healthy Fats for Women over 40
You don’t need a complicated meal plan. Just reach for the right foods created by God’s design:
- Avocados or avocado oil
- Olive oil (extra virgin)
- Fatty fish (salmon, sardines)
- Nuts and seeds (almonds, walnuts, chia, flax)
- Pasture-raised eggs
- Grass-fed ghee or butter (if tolerated in moderation)
What Fats Should You Avoid?
- Canola oil, soybean oil, corn oil, and other highly refined seed oils
- Deep-fried or hydrogenated oils (trans fats)
- Excess processed/packaged snacks with “hidden” bad fats
Refined vegetable and seed oils (like canola, soybean, and corn oil) are often inflammatory and highly processed. They also are made from genetically modified crops and sprayed with pesticides. Plus, they are inflammatory which may lead to more hormonal imbalances, joint pains, increased risk of heart disease, and more.
How Much Fat?
For women over 40, eating fat will help you stay full longer, balance blood sugar, and support hormone health. Here are general fat intake guidelines:
- Total Daily Fat Intake – 25-35% of total daily calories is a generally healthy range. That’s about 60-80 grams per day, but it depends on your activity level, medical conditions, metabolism, age, goals, etc.
- Grams of Fat Per Meal – Aim for about 10-15 grams of fat per meal and a few grams at snack time.
- Note: This is not medical advice – check with your own health practitioner to determine what’s best for you.
How to Know if You’re Getting Enough Fat
You’re likely getting enough healthy fat if:
- You feel satisfied after meals
- You’re not constantly craving sugar or carbs
- Your skin isn’t excessively dry
- You have regular bowel movements
- Your energy and mood feel balanced
If you’re cutting fat too low, you might feel:
- Fatigue or brain fog
- Hormonal symptoms (irregular cycles, hot flashes, etc.)
- Increased cravings
- Dry skin or hair, constipation, or brittle nails
Easy Ways to Add Healthy Fats to Your Day
Try a few of these simple swaps:
- Top your salad with olive oil, walnuts, and avocado.
- Snack on almonds with berries.
- Add chia or flaxseed to a smoothie.
- Cook with ghee or avocado oil instead of margarine.
- Snack on half a piece of fruit with nut butter
Small shifts add up. Over time, you’ll notice more stable energy, fewer cravings, better moods, and a deeper appreciation for how food fuels your faith-driven life.
A Faith-Based Perspective on Fat
God’s original design for food wasn’t about fear – it was about nourishment for our body, mind, and soul. From olives and fish in the Bible to seeds and oils that grow naturally from the earth, fats are not the villain. They’re part of a strategy to help you thrive. You simply need to use them wisely.
1 Corinthians 10:31 says, “So whether you eat or drink or whatever you do, do it all for the glory of God.”
Take Small Steps
Just pick one small step to do this week or for a month. Be consistent and it will gradually become a habit. You’ll make healthier choices and will begin to feel better. Small steps matter!
Leah Cheshire, MCD, CCC-SLP, NBC-HWC is a National Board Certified Health and Wellness Coach and a retired speech-language pathologist who works primarily with midlife women who have brain fog, fatigue, joint pains, weight issues, autoimmune, hormonal, and digestive issues. She’s also an autoimmune warrior herself and uses nutritional and lifestyle modifications for both herself and clients. Click here to contact her for a free discovery call. You don’t have to keep doing this alone. Leah can help.
