Nourishment through the changing years

Eat well for the years ahead.

Get our free nutrient-rich food list for perimenopause and beyond: a practical guide to foods that can help support your energy, muscles and bones.

Your free food list

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Cover and sample pages from Periwrinkles’ nutrient-rich food list, showing its vitamins, minerals, protein and gut health sections — The updated guide includes plain-language nutrient explanations and the complete food list.

A helpful place to start

Small food choices, clearer information.

The guide brings together foods containing a range of nutrients, with simple reminders about variety, protein, fibre and bone health. Use it as a starting point for your own questions and conversations.

Find nutrient-rich foods

The complete food list, plus plain-language explanations of key nutrients.

Keep it practical

Ideas for adding variety and building meals around whole, nourishing foods.

Take it to your appointment

Use the guide to support a conversation with your doctor or registered dietitian.

Periwrinkles shares general health information for education only. This guide is not medical advice and does not replace care from your own healthcare provider. Talk with your doctor or a registered dietitian before making significant changes to your diet, especially if you have a medical condition or take medicines.