A Shift in How I Eat (That Has Nothing to Do With Dieting)

plus a delicious vegan shawarma-inspired bowl recipe!

Happy Monday! If you’re here for the vegan shawarma bowl, that’s bonus content for paid subscribers (thank you and scroll to the bottom!)

I get a lot of questions about what I eat and how I maintain my weight. Let me start by saying this: I don’t diet. I don’t count calories. I don’t track macros religiously. And I absolutely do not believe that obsessing over every bite is the secret to a healthy or joyful life.

But… I also don’t eat like I did in my 20s. Or my 30s. Or even my early 40s. And if you’re anywhere near midlife, you probably know what I mean.

Over the last few years — especially post-menopause — I’ve realized that portion size really matters. Even if the food is healthy. Even if it’s homemade. Even if it’s organic, gluten-free, grass-fed, cold-pressed, or grown in a backyard biodynamic garden under a full moon. 😉

Because the truth is: a little too much of anything — even "good" food — still adds up.

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Healthy ≠ Unlimited

Let’s take a few of my favorite nutrient-dense foods:

• A handful of nuts is great. Half a cup of trail mix every day? Not so much.

• Avocados are a wonderful fat, but a whole avocado on every salad might be more than you need.

• A drizzle of olive oil adds flavor and anti-inflammatory benefits. But if you're pouring half a bottle into the pan or dressing, you’re doubling the calories without realizing it.

None of these are “bad” foods — they’re incredibly good for you. But they’re also calorie-dense, and for many of us, our metabolism and energy needs shift with age.

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Why This Matters After Menopause (read even if you’re not there yet!)

Hormonal changes (especially declining estrogen), reduced muscle mass, and a natural slowdown in metabolism mean that our bodies need fewer total calories — but more nutrients per bite. So our food has to work smarter, not just harder. That said, I am strength-training (I love @growingannanas videos on YouTube) and taking creatine to fight that muscle loss and it’s helping!

We also become more sensitive to blood sugar spikes, inflammation, and sleep disruption from things like sugar, alcohol, and refined carbs.

This doesn’t mean you have to eat less of everything. It just means we need to be a little more aware — more intentional — about the what and the how much.

And if you’re not in menopause yet? This is still a helpful conversation to be part of. Being more mindful about portion size, nutrient density, and how food makes you feel is something that benefits us at any age — and can set you up for a healthier transition later.

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What Portion Awareness Looks Like (Not Dieting)

Here’s what’s shifted for me in my 50s:

• More protein: especially at breakfast and lunch. I shoot for 20-30g per meal when I can.

• More fiber: from vegetables, lentils, chia seeds, ground flax, and whole grains. This keeps me full and supports my gut, hormones, and blood sugar.

• Smaller portions of fats: like cheese, oil, nuts, and avocado. I still enjoy them — I just don’t overdo it.

• No alcohol (or very rarely): because honestly, it just doesn’t feel good anymore.

• Mindful starches: I still eat pasta, rice, and bread — I just don’t make them the main event. I usually stick to 1/2-1 cup total.

• Balanced plates: I try to visually portion out about ½ plate non-starchy vegetables, ¼ protein, and ¼ carbs or starch. OR 2/3 plate non-starchy vegetables and 1/3 protein. I always include some fat for satiety and to help absorb the fat-soluble vitamins in the vegetables.

This isn’t a rulebook. It’s just what feels good for me - satisfying, nourishing, and sustainable. I don’t feel deprived. I feel supported.

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A Few Practical Shifts

I have noticed some practices that many of my healthier friends and students abide by as their normal. If you’re curious about getting back in tune with your hunger and fullness signals, try these:

• Use a smaller plate or bowl - sounds silly, but it helps.

• Practice eating slowly and checking in with how you feel halfway through. This is also better for digestion/bloating etc.

• Put dressings, dips, and toppings on the side to portion them out more intentionally.

• If you go back for seconds, wait 10 minutes. Often, the craving passes.

• When eating out, split an entrée with a friend. My girlfriends and I do this all the time - not to be restrictive, but because we almost always feel better afterward. Restaurant portions have gotten huge, and most of us don’t need that much in one sitting.

• And if you’ve been following along, you might remember that for my monthly game night, my girlfriends and I agreed: no appetizers, no dessert (or something tiny), and no alcohol. And guess what? No one feels deprived. We still have a blast and we all feel great the next morning.

It’s about finding simple ways to make healthy choices feel effortless and supportive, not restrictive.

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Just Something to Consider

Next time you make a salad or plate your dinner, just pause.

• Are you eating because you’re hungry, or because it’s there?

• Are you eating a portion that makes sense for your body right now?

• Are you piling on the “extras” because they’re healthy or because “portion creep” has become the norm?

None of this is about guilt. It’s about awareness. The kind that helps you feel your best without counting every calorie or measuring every bite.

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I’d love to hear your thoughts - has portion size become something you’re more mindful of too? Do you feel like your needs have changed as you’ve gotten older (even if you’re not in menopause)?

As always, I’m here to share what’s working for me, what I’m learning, and to remind you: you’re not alone on this journey.
Let’s keep showing up for ourselves with compassion, curiosity, and maybe half an entrée.

With love and real talk,
Pamela 💛

If you’re looking for a delicious, satisfying, and totally plant-based dinner idea, this one’s for you. Inspired by the bold spices of shawarma, this chickpea bowl is packed with flavor and texture — crispy roasted chickpeas, a zippy summer slaw, creamy tahini drizzle, and fluffy cauliflower rice as the base. It’s light, fresh, and perfect for warm nights when you want something vibrant but still hearty.

📝 This recipe is available exclusively for paid subscribers — just $5/month or $50/year — which gives you access to everything I’ve posted on Substack over the past few years: weekly recipes, wellness tips, thoughtful essays, and more. If you’ve been enjoying my work, I’d love to have you join the community!