Your body and your health risks change during menopause, so it’s understandable that your nutritional needs would also come into new focus. For this time in your life, plant-based proteins have unique nutritional benefits for those going through these midlife transitions, says Natalie Rizzo, registered dietitian and TODAY nutrition editor. “We’ve seen a lot about plant-based eating being incredibly important for people going through menopause because of the nutrients in plants,” Rizzo explained previously. That includes things “like antioxidants help to reduce inflammation, (and) the fiber helps to keep you full.” And when it comes to plant-based protein for menopause, Rizzo has a few favorites. Diet Exercise Jul 1 The No. 1 plant-based protein to help build and maintain muscle, according to a dietitian Diet Exercise May 31 The top 5 healthy grains with the most protein, according to a dietitian The best plant-based protein for menopause Tofu It’s important to get adequate protein in midlife. You need it to maintain muscle mass, support gut health and combat potential weight gain, experts told TODAY.com previously. For Rizzo, tofu is the obvious plant-based protein choice for those in menopause. Not only is it a rich source of protein (with around 10 grams per serving), but it’s also made with calcium, she says, which supports healthy bones. And if you don’t eat a lot of dairy, tofu can give you a helpful calcium bump, Rizzo adds. Tofu is also made from soy milk, and soy-based foods can be especially beneficial for those in menopause, Rizzo says. “When you go through menopause, your estrogen levels drop. And there are phytoestrogens in soy,” she explains. “So, including more soy in your diet can actually help reduce hot flashes.” Other high-protein plant foods for midlife White Beans Any type of bean could fit the bill here: They’re all packed with plant-based protein as well as fiber, which supports gut health and heart health and keeps you feeling full. Beans also each offer their own special blend of extra vitamins, minerals and antioxidants. Rizzo specifically recommends white beans in menopause, she says, because they’re rich in calcium, which supports bone health. White beans, including navy beans and cannellini beans, are also high in potassium, another mineral that aids in blood pressure control. Try a white bean salad, spicy soup or marinated beans with crusty bread, for instance. Chia Seeds Not only are chia seeds full of protein and fiber — 10 grams of fiber per serving to be exact, but they’re also quite rich in magnesium, Rizzo says. This mineral plays a role in both heart health and bone health. Chia seeds are also a good source of heart-healthy omega-3 fatty acids. These tiny seeds may not look like much, but they swell when soaked in liquid and take on a gelatinous, pudding-like texture. That makes them perfect on their own in chia seed pudding, but they can also be a great addition to your overnight oats. Chia seed pudding is a go-to meal for registered dietitian Grace Derocha, who previously told TODAY.com that chia seed pudding helps her hit her protein and fiber goals at the same time. Almonds Another surprisingly good source of calcium, almonds are also full of filling plant-based protein and fiber, Rizzo says. In fact, almonds topped Rizzo’s lists of the highest-protein and highest-fiber nuts you can eat. Another bonus? Almonds contain vitamin E, which has antioxidant and anti-inflammatory properties, and supports skin health, Rizzo says. Grab a handful of almonds as a portable snack, or have them with Greek yogurt in the morning for a healthy breakfast that won’t spike your blood sugar. This story first appeared on TODAY.com. More from TODAY: Dietitians share 12 healthy no-cook proteins — and 3 they avoid Eating eggs every day is healthy — if you keep these 3 things in mind, dietitians say What is the healthiest type of olive oil? The No. 1 pick with the most benefits ...read more read less