Joanne Erstad, 57, a public sector worker from Canada, wants to lose weight while gaining strength and flexibility. She leads a mostly sedentary lifestyle due to her desk job but exercises one hour two to three times a week, doing HIIT and Pilates. She also enjoys walking but rarely finds time because of her 10-hour workdays. Joanne tries to eat healthily about 90% of the time and usually gets seven hours of sleep each night.
Joanne noted that she never struggled with her weight until menopause, after which she gained over 20 pounds in the last few years. She shared her typical daily diet with Business Insider’s Nutrition Clinic, where registered dietitian and personal trainer Kara Mockler reviewed it.
Mockler said Joanne’s diet is generally nutritious but suggested that reducing portion sizes could help her reach her weight loss and fitness goals.
For breakfast, Joanne usually eats half a cup of full-fat plain Greek yogurt with about a quarter cup of berries, half a cup of no-sugar-added granola, and small amounts of dried cranberries, pumpkin seeds, walnuts, and sunflower seeds.
At lunch, she typically has chicken breast with salad greens, cucumber, cherry tomatoes, and feta cheese, without any dressing.
Overall, Joanne’s diet is nutritious and focuses on whole, balanced foods. By reducing portion sizes and maintaining her current exercise routine, she is likely to achieve her weight loss and fitness goals. Experts also recommend that she continue with healthy lifestyle habits and make gradual adjustments to better manage the changes that come with menopause.
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