The Mediterranean diet isn’t a strict “diet” — it’s a way of eating based on the traditional foods of countries like Greece, Italy and Spain.
It’s consistently ranked as one of the healthiest diets in the world, with strong research supporting benefits for heart health, weight management, gut health, inflammation, and hormonal balance.

Here’s what makes it so powerful.

What the Mediterranean Diet Emphasises

1. Plenty of Vegetables

Aim for 4–5 cups/day.
Think colourful, varied, and included at most meals:

• Leafy greens
• Tomato, capsicum, cucumber
• Zucchini, eggplant
• Broccoli, cauliflower
• Carrots, beans, peas

2. Healthy fats – especially olive oil

Extra virgin olive oil is a core component and provides antioxidants and anti-inflammatory compounds.
Used for cooking, dressings, dips — daily.

3. Moderate amounts of wholegrains

Choose whole, minimally processed carbs:

• Oats
• Brown rice
• Wholegrain sourdough
• Quinoa
• Wholemeal pasta

4. Legumes and beans

Great for fibre, protein, and gut health:

• Lentils
• Chickpeas
• Beans (kidney, black, cannellini)

Aim for several serves per week.

5. Lean proteins, especially fish

The Mediterranean diet includes:

• Fish 2–3 times per week (salmon, tuna, sardines for omega-3s)
• Chicken in moderate amounts
• Red meat sparingly (a few times per month)
• Eggs in moderation

6. Fruit daily

Naturally rich in fibre, antioxidants and phytonutrients — especially berries, citrus, apples and stone fruit.

7. Nuts and seeds

A handful per day supports heart health and improves satiety.

8. Fermented and dairy foods

In moderation:

• Yoghurt
• Cheese
• Kefir

Why the Mediterranean Diet Is So Good for Women’s Health

Hormone balance

The diet is naturally anti-inflammatory, rich in fibre, and stabilising for blood sugar — all crucial for PCOS, perimenopause, endometriosis and general hormone health.

Supports weight management

High-fibre, high-volume meals keep you full and satisfied without strict rules or calorie counting.

Gut health benefits

Lots of prebiotic fibre, fermented foods and plant diversity support a healthy microbiome.

Heart health protection

Packed with healthy fats, fibre, antioxidants and omega-3s, it’s one of the best dietary patterns for lowering cholesterol, blood pressure and inflammation.

Stable energy & mood

Slow-digesting carbs, healthy fats and protein help keep blood sugar steady — which reduces mood swings, improves concentration and boosts overall energy.

A Simple Mediterranean Plate Formula

Use this guide at lunch and dinner:

• ½ plate vegetables
• ¼ plate wholegrains or starchy veg
• ¼ plate lean protein (fish, legumes, chicken)
• Add healthy fats (olive oil, nuts, avocado)

What to Limit

The Mediterranean diet is flexible, not restrictive — but it does limit:

• Ultra-processed foods
• Excess red meat
• Sugary drinks
• Fast food
• Refined grains (white bread, pastries)
• Excess alcohol

Think mostly whole foods, most of the time.

The Mediterranean diet is one of the easiest, most enjoyable and most sustainable ways to eat for long-term health.
It supports your hormones, metabolism, gut, heart and mental wellbeing — all without extreme dieting, cutting out food groups or strict rules.

Ready to try the Mediterranean diet but not sure where to start?

A dietitian can help you turn this simple, balanced way of eating into a plan that actually fits your hormones, lifestyle and goals. Whether you’re navigating perimenopause, PCOS, weight changes or gut symptoms, personalised guidance makes all the difference.

Book a consultation today and feel confident in your nutrition — without the overwhelm.