PFC - Revolutionise the way you EAT!
Eat better, feel steadier: How to build a whole food PFC plate (and dial down the Ultra Processed Foods (UPFs)
Let’s face it, perimenopause can make you feel like your body’s turned against you. One minute you’re fine, the next you’re staring into the fridge like it personally offended you.
If your meals have become a blur of beige and you're relying on snacks to survive the day, you're not alone. But here's the truth no one shouted about in your 30s - your hormones are in charge now, and what you eat really matters.
Let me assure you that this isn’t about perfection or cutting out everything you love. It’s about one powerful shift: eating real, whole foods in a way that supports your hormones. And that’s where PFC comes in.
What’s PFC?
PFC stands for Protein, Fat and Carbohydrate, they are referred to as macronutrients. And great news this is NOT A DIET. It’s a simple way to build a meal or a snack, that helps you stay full, energised and calm - even when your hormones are in chaos mode.
And it’s the exact opposite of ultra-processed eating – you know the kind of diet that sneaks in through cereal boxes, “healthy” snack bars, fake meats, and microwave meals that somehow last until 2028. Or when you have a grapefruit for breakfast and by noon, you’ve lost the will to live, and Karen’s retirement cake is all too enticing! (Yes, it’s because you’re starving and your body is still seeking nourishment!)
Why eat PFC every 3 hours?
This approach is gaining attention for good reason. Leading nutrition experts now recommend eating PFC-balanced meals or snacks every 3–4 hours to keep blood sugar levels stable, support metabolism, and reduce hormone-driven cravings. As Australian dietitian Terri-Ann Nunns explains, this method reduces the peaks and crashes that often lead to overeating or sugar binges later in the day (source).
And for women in perimenopause? That’s a game-changer.
Why ditch UPFs and eat whole food PFC?
Ultra-processed foods (UPFs) are cheap, convenient, addictive and everywhere. But they also come with a hormonal price tag:
They spike your blood sugar then crash it down
They mess with your hunger cues, so you keep eating
They lack the nutrients your body needs to regulate oestrogen, support your gut, and steady your mood
Whole food PFC eating is your antidote. Think: real food your grandma would recognise. It fills you up, not out. It actually does what food is supposed to do — nourish you.
Tips to shift from UPFs to whole food PFC
Eat every 3–4 hours to stay satisfied and keep your blood sugar stable
Cook one more meal at home this week, even a traybake is a win
Prep some snacks: boiled eggs, olives, roasted chickpeas, apple + nut butter
Swap your usual cereal bar for a small container of protein, fruit and nuts
If it has an ingredient list longer than your to-do list, it’s probably a UPF
What might you notice when you make the switch?
Fewer cravings and no more post-lunch slumps
Feeling fuller for longer and eating less overall
More stable moods (hello, sanity)
Better digestion and clearer skin
That glorious “I’m back in control” feeling
And this isn't about rules. It's about relief from the highs and lows of a poor diet!
Willpower is great, but actually what you need is support and a strategy, an approach that works with your body, not against it. So ditch the calorie counting, the UPF convenience food, and the guilt. Because this tweak is about feeling like you again, calm, fed, clear-headed and NOURISHED.
How do you know what’s a P, F or C?
Lots of foods contain a mix, but when you’re building your meal or snack, go by the dominant macronutrient per 100g. If in doubt, read the label. Is it mostly protein, fat or carbs?
👉 This rule also helps you ditch the "healthy" snack bars that are secretly ultra-processed sugar bombs in disguise.
Examples of a whole food PFC meal
Breakfast: Scrambled eggs (P), avocado (F), sautéed kale (C)
Lunch: Grilled chicken (P), olives (F), salad (C)
Dinner: Baked salmon (P), Guacamole (F), roasted veg (C)
Snack (3 hours later): Greek yoghurt (P), walnuts (F), berries (C)
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