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.”
Grocery dependent; but may reduce healthcare costs long term
Free resources, recipes and cookbooks widely available
Some nutrition coaching or classes may be covered
2–4 weeks for energy and digestion benefits; longer for cholesterol, weight, or bone impact
More about
Nutrition - Mediterranean Diet
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.
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.
None
None (unless allergic to specific foods)
Start with simple swaps—olive oil instead of butter, more plants and fiber, fish 2x/week. Think “add” more than “restrict.”
Oldways Mediterranean Diet Pyramid, Blue Zones, Mediterranean Dish (recipes)
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