INDIANAPOLIS (WISH) — May is Women’s Health Month and it’s a great time for women, especially those over 35, to take a closer look at their nutrition.

Megan Allen, a registered dietitian with Community Health Network and a friend of Daybreak, broke down all her health tips and gave you a jumpstart on better eating habits.

As women move through stages like perimenopause and menopause, their nutritional needs begin to shift, Allen says. Two key nutrients she recommends focusing on? Protein and fiber.

“Protein supports muscle health, keeps you full, and helps regulate blood sugar,” Allen said. “Fiber does the same while also supporting your heart. These are crucial for long-term health, especially as the risk of chronic conditions like diabetes and heart disease goes up.”

One thing Allen says to watch out for: added sugar.

“Sugar sneaks into a lot of packaged foods, even ones marketed as healthy like certain granola bars,” she said. “We’re not saying avoid sugar altogether but it’s important to be mindful. Enjoy it, but know where it’s hiding.”

And yes, fruit does contain natural sugars, but Allen says it’s still a vital part of the diet.

“Fruit has fiber, which helps slow how your blood sugar reacts. It gives you sustained energy and protects your heart. It’s all about choosing carbs that actually give back,” she said.

But if you’re constantly on the go, it can be hard to stay focused on eating healthy. Allen recommends quick, balanced options like:

• Greek yogurt or cottage cheese, specifically singe-serve containers.
• Peanut butter sandwiches on whole grain bread.
• Snack-sized portions of beans, hummus, or baby carrots.
• Lower-sugar snack bars high in fiber and protein.

Even grabbing beans or veggies from a fast-casual spot like Chipotle can be a great on-the-go choice.

“These small changes can make a big impact,” Allen said.