The number one thing women should eat more of plant-based foods to prevent excessive weight gain during menopause, according to registered dietitian Natalie Rizzo, nutrition editor for TODAY. Plant-based protein is essential for women approaching menopurause or going through it, as is protein in general. The rate of fat gain doubles during the transition period, leaving women with more fat deposits. A diet rich in plant foods also supplies healthy fats, fiber, vitamins, minerals and phytonutrients, which promotes better health in women, particularly those going through the transition. The first choice of plant protein for people trying to eat less meat is beans. Other plant-inspired foods include sweet potatoes, nuts, peanut butter and tofu.