Feeling the changes of perimenopause? A healthy Perimenopause Diet Plan can help. Eat more fruits, vegetables, whole grains, and healthy fats such as fish and nuts. These foods can help you reduce hot flashes, improve your mood, and fight tiredness. Try a vegetarian stir-fry with tofu or salmon salad. Drink plenty of water. Simple eating choices might help you feel healthier and more in control at this stage of life.