Perimenopause Support in Montreal

A changing appetite, different routines, or concerns about body composition can make eating feel more complicated during midlife. You do not need to navigate these changes through restrictive diets or one-size-fits-all food rules.
 
Ayda Abbasi, M.Sc., RD, ODNQ, offers personalized nutrition counselling for adults, with a particular focus on women’s health, perimenopause, and menopause. Online appointments are available in English and French for Montreal clients.
 
Food priorities during the menopause transition
• Muscle health: Include protein-rich foods such as fish, eggs, beans, lentils, tofu, or yogurt. Your dietitian can help you find options that suit your preferences and needs.
• Bone health: Calcium-rich foods and adequate vitamin D matter as bone health needs change. Discuss your intake and whether supplements are appropriate with your dietitian or healthcare provider rather than choosing a dose on your own.
• Heart health: Vegetables, fruit, whole grains, legumes, nuts, and unsaturated fats can support a heart-healthy eating pattern. Advice can be adapted if you are managing cholesterol or blood sugar concerns.
• Sustainable routines: Build regular, satisfying meals around your schedule, budget, culture, and food preferences. The aim is a flexible approach you can maintain, not a “perfect” menopause diet.
 
What nutrition counselling can help you explore
Your first appointment includes a review of your health history, eating habits, lifestyle, and goals. Together, you can identify practical changes and decide what to focus on first. Follow-ups provide an opportunity to review progress and adjust strategies. Nutrition care may support overall health; it does not diagnose menopause, promise weight loss, “balance hormones,” or replace medical assessment or hormone therapy. If symptoms are persistent, severe, or disrupting daily life, speak with your healthcare provider.