Nutrition - Mediterranean Diet
A flexible, flavorful diet pattern that supports heart, brain, and bone health.
“I didn’t feel like I was dieting—I just felt better. More energy, fewer crashes, and way less bloating.”
How to Get It
Free resources, recipes and cookbooks widely available
Treatment Timeline
2–4 weeks for energy and digestion benefits; longer for cholesterol, weight, or bone impact
Insurance Details
Some nutrition coaching or classes may be covered
Grocery dependent; but may reduce healthcare costs long term
More about
Nutrition - Mediterranean Diet
What to Love
No tracking. No fads. Just nourishing your body with what it needs. It’s sustainable and proven to support long-term health—especially during menopause, when heart and bone risks rise.
How it Works
Start with simple swaps—olive oil instead of butter, more plants and fiber, fish 2x/week. Think “add” more than “restrict.”
Rich in fiber, healthy fats, and antioxidants, the Mediterranean diet may reduce risk of heart disease, cognitive decline, osteoporosis, and inflammation.
This eating pattern includes fruits, vegetables, olive oil, nuts, legumes, fish, and whole grains—while limiting red meat, sugar, and processed foods. It’s associated with reduced inflammation and better metabolic health during and after menopause.
When to Avoid
None
Possible Side Effects
None (unless allergic to specific foods)
Recommended Brands
Oldways Mediterranean Diet Pyramid, Blue Zones, Mediterranean Dish (recipes)
