The period around age 40 brings new challenges for many menstruating people – especially sudden weight gain despite unchanged habits, which leaves many feeling helpless. "Best female food" by Prof.DrKatja Lotz addresses precisely this issue and shows that women are not helplessly at the mercy of the changes of menopause, but rather have the most important tools for a healthy life in their own hands: nutrition, exercise and stress management.
Best female food: Well nourished from age 40 onwards - The individual nutrition program for women
We love good books that get to the heart of a complex topic, offer practical tips, and even provide mouthwatering recipes. That's why we took a close look at "Best Female Food" and then conducted an interview with the author. You can read about it here.
Woman Prof.DrLotz says: "I think it's the right decision at every stage of life to delve deeply into which foods are good for you and also to understand that eating isn't a sin. You can certainly eat chocolate; you just need to learn to enjoy it and pay attention to the quantity." Sounds good, right? Then I'd like to tell you how I liked the book.
The book's strengths
The author, Prof. Dr. Katja Lotz, a leading expert in personalized nutrition and an experienced dietician, succeeds in explaining complex hormonal relationships in easily understandable language. Nutritional knowledge is conveyed practically and in sufficient depth. The relaxed yet technically accurate language makes the book accessible to laypeople without sacrificing scientific rigor – for me, as a nutritionist, one of the most important aspects!
What also impressed me about the book was its attractive and clear illustrations and checklists, which further enhance understanding. As a mother, I particularly appreciate the simple modular system for families, as well as the practical extras like the seasonal calendar with quality checks and the meal prep instructions (we love them!). It's clear that Ms. Lotz has experience in practical nutritional counseling and knows what helps laypeople!
Balanced approach despite calorie focus
I briefly stumbled over the detailed discussion of energy requirements and calories. Personally, I increasingly try to promote intuitive eating and discourage people from calorie counting, as I believe it makes nutrition too cerebral and theoretical, and not always easily grasped. Ultimately, however, knowledge of energy requirements is part of basic nutritional knowledge, and Ms. Lotz has effectively addressed this with practical example tables. All readers can extract the information relevant to them. Furthermore, she explains... Prof.Lotz Their approach is logical, since energy requirements change with age. If one were to continue eating as usual, weight gain would be inevitable. It is therefore essential to at least be aware that energy requirements change during menopause.
Dietary patterns
The recommendations are based on the officially recommended mixed diet, which might initially deter vegetarians and vegans.However, plant-based foods and alternatives are consistently suggested, and the recipes are predominantly vegetarian or vegan and can easily be veganized. I must confess: the selection of recipes with fresh, varied, and sophisticated dishes made my mouth water—the aesthetically pleasing recipe photos only add to the appeal. As a herbalist, the two-page spread on herbal teas particularly delighted me—it's precisely these kinds of details that can bring joy and variety to everyday eating and raise awareness of how holistically beneficial it is to indulge in good food.
Holistic view
On the positive side, the book goes beyond mere nutrition and the explanation of necessary nutrients, also considering relaxation, enjoyment, and exercise. Ms. Lotz thus takes the whole complex individual into account – there is no more sensible approach to preventing stressful dogmatism.
Notice
One tiny drawback – perhaps just for me – is the use of the term "menopause" synonymously with "change of life." The English term for change of life is menopause, and it's often translated that way. So, using it to mean change of life isn't unusual. Personally, however, I find this usage imprecise and prefer "climacteric" or "change of life." But as you can see, if that's my only, somewhat nerdy criticism, then I really enjoyed the book and would recommend it as a useful guide to dietary changes for women over 40.
Conclusion
"Best Female Food" offers an excellent, clear overview of the hormonal changes around menopause and the appropriate diet for women over 40. The book is never confusing, but answers all the important introductory questions clearly and practically. Why not ask your loved ones to give you the book as a gift and thank them with a delicious, healthy cooking evening featuring Ms. Lotz's fantastic recipe ideas!
