How to Return to Balanced Eating with the Mediterranean Diet

The Christmas festivities are over, and you might be feeling ready for a “reset.” Instead of strict diets and deprivation, the Mediterranean Diet offers a sustainable, evidence-based approach that honours our cultural heritage and supports your health.

Why the Mediterranean Diet is the Perfect Choice After the Holidays

The Mediterranean Diet isn’t just another diet—it’s a lifestyle backed by decades of research with multiple benefits:

• Reduces cardiovascular disease risk
• Supports women’s hormonal health and balance
• Improves fertility and health during pregnancy
• Promotes longevity and quality of life
• Reduces inflammation

The Core Components of the Mediterranean Diet

Daily

• Vegetables: Raw, steamed, roasted, or stewed
• Fruits: Choose seasonal varieties
• Olive oil with every meal: For healthy fats and antioxidants
• Whole grains: Provide energy, fibre, and essential micronutrients
• Dairy: Support protein and calcium needs
• Nuts and seeds: Superfoods packed with nutrients

Weekly

• Fish: At least once weekly, choose fatty fish like sardines, salmon, or trout
• Legumes: Lentils, beans, chickpeas, fava beans
• Poultry: Chicken, turkey
• Eggs: Boiled, poached, pan-fried with some olive oil, or as an omelette
• Red meat: Less frequently

Key Foods for Your Mediterranean Diet

Olive Oil: Liquid Gold

Extra virgin olive oil contains valuable compounds that:

• Reduce inflammation
• Protect heart health
• Support hormonal balance
• Enhance absorption of fat-soluble vitamins

How to use: Make it your primary fat source for salads, cooking, and finishing dishes.

Seasonal Vegetables

Nutrient-rich vegetables to enjoy:

• Leafy greens (spinach, rocket, lettuce)
• Cabbage, cauliflower, broccoli
• Leeks and onions
• Beets
• Carrots

Greek Yogurt

Rich in protein, calcium, and probiotics that:

• Support gut health
• Strengthen the immune system
• Promote bone health

Myths We Need to Forget

Myth #1: “I need to cut carbs after the holidays”

Truth: The Mediterranean Diet includes carbohydrates from whole grains, legumes, fruits, and vegetables. Carbs are essential for energy, hormonal balance, and gut health.

Myth #2: “Olive oil will make me gain weight”

Truth: Olive oil is rich in monounsaturated fats and antioxidants with valuable health benefits. Research shows the Mediterranean Diet, despite generous olive oil use, supports maintaining a healthy weight.

Myth #3: “I need a detox after Christmas”

Truth: Your body already has effective detoxification systems (liver, kidneys). Instead of extreme diets, focus on nourishing foods that support your body’s natural functions.

Specific Guidance for Women

For PCOS (Polycystic Ovary Syndrome)

• Choose legumes and whole grains for stable blood sugar
• Include protein sources with every meal
• Incorporate anti-inflammatory foods (fish, nuts, olive oil)
• Avoid long gaps between meals

For Perimenopause

• Focus on calcium-rich foods (yogurt, tahini, small fish with bones)
• Include phytoestrogens (flaxseed, soy)
• Boost magnesium intake (nuts, dark leafy greens)
• Limit alcohol and caffeine for better sleep

For Fertility and Pregnancy

• Folate-rich foods (leafy greens, legumes, citrus)
• Adequate iron (red meat once weekly or more depending on needs, legumes paired with vitamin C for better absorption)
• Omega-3 fatty acids (fatty fish, nuts and seeds)
• Antioxidants from fruits and vegetables

Practical Cooking Guide

Cooking Techniques

1. Stewed vegetables (ladera): Sauté vegetables in some olive oil and add tomato sauce (rich in the antioxidant lycopene)
2. Roasted: Fish and vegetables in the oven with lemon and herbs
3. Boiled: Greens and legumes for maximum nutritional value
4. Raw: Salads with fresh vegetables and extra virgin olive oil

Meal Prep Tips for the Week

• Weekends: Cook legumes and/or stewed vegetables plus a protein source (e.g., chicken, burgers) with a carb side to last for 3-4 days.
• Weekdays: Keep easy solutions available for super easy and quick meals—frozen fish for oven baking, pre-washed salads, frozen vegetables, eggs for omelettes, canned sardines, mackerel or tuna, couscous sachets, or canned legumes.

The Importance of Physical Activity

The Mediterranean approach includes:

• Daily walking for 30-45 minutes
• Gentle exercise (yoga, pilates, swimming)
• Outdoor activities
• Movement integrated into daily life

Mindset Shift: From “Diet” to Lifestyle

Instead of:

❌ “What do I have to cut out?”
❌ “How many calories does this have?”
❌ “When will I see results?”

Think:

✅ “What can I add for better nourishment?”
✅ “How will I feel after this meal?”
✅ “What helps me feel strong and energised?”

Signs of Progress (Beyond the Scale)

• Improved energy throughout the day
• Better appetite management, fewer cravings
• Better sleep quality
• More stable mood
• Less bloating
• Healthier skin
• Improved digestion and gut function
• More regular menstrual cycle

Long-term Sustainability

The Mediterranean Diet isn’t a temporary fix. It is:

• Flexible: Adapts to your preferences and needs
• Enjoyable: Includes meals that satisfy you
• Social: Encourages family meals
• Cultural: Honours Mediterranean heritage
• Scientific: Supported by decades of research

When to Seek Professional Support

If you’re experiencing:

• Hormonal issues (PCOS, difficulty conceiving, significant perimenopause symptoms)
• Difficulty choosing foods despite having knowledge
• History of disordered eating
• Medical conditions requiring specialised nutrition care
• Need for a personalised plan that fits your lifestyle

Dietitian consultation can provide:

• Hormonal and metabolic assessment
• Personalised, evidence-based nutrition plan
• Strategies for sustainable changes
• Respectful monitoring of your unique circumstances
• Non-judgmental support

Need Support?

As a dietitian specialising in women’s hormonal health, I offer programs for PCOS, perimenopause, and fertility based on Mediterranean Diet principles. Check my programs here or book a free discovery call to discuss your needs.

Conclusion: A Sustainable Approach for Long-term Health

The Mediterranean Diet offers a way to reconnect with your health, energy, and cultural identity. Remember: Health is built through the choices you make consistently, with respect for your body.

Note: This article provides general information and does not replace personalised nutrition advice. Consult a registered dietitian for recommendations tailored to your needs.

References

1. Estruch R, Ros E, Salas-Salvadó J, et al. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018;378(25):e34. doi:10.1056/NEJMoa1800389

2. Scannell N, Villani A, Moran L, Mantzioris E. The potential role of the Mediterranean diet for the treatment and management of polycystic ovary syndrome: a review of the pathophysiological mechanisms and clinical evidence. Proc Nutr Soc. 2024:1-12. doi:10.1017/S0029665124007584

3. Yang J, Song Y, Gaskins AJ, et al. Mediterranean diet and female reproductive health over lifespan: a systematic review and meta-analysis. Am J Obstet Gynecol. 2023;229(6):617-631. doi:10.1016/j.ajog.2023.05.030

4. Barrea L, Arnone A, Annunziata G, et al. Adherence to the Mediterranean Diet, Dietary Patterns and Body Composition in Women with Polycystic Ovary Syndrome (PCOS). Nutrients. 2019;11(10):2278. doi:10.3390/nu11102278

5. Çıtar Dazıroğlu ME, Acar Tek N. The Effect on Inflammation of Adherence to the Mediterranean Diet in Polycystic Ovary Syndrome. Curr Nutr Rep. 2023;12(1):191-202. doi:10.1007/s13668-023-00451-6