The new year usually heralds resolutions to adopt a healthier lifestyle, which often means better food choices.
This week, U.S. News & World Report released its annual list of the best overall diets, selected by a panel of medical and nutrition experts.
All of our experts specialize in diabetes, heart health, and weight loss.
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According to the report, these diets are designed not only for their ability to achieve specific goals, but also for their “nutritional integrity, health risks and benefits, long-term sustainability, and evidence-based effectiveness.” It was chosen taking into consideration the following.
“The list of best diets has important commonalities,” Tanya Freilich, a registered dietitian in Charlotte, North Carolina, told Fox News. (Mr. Freirich was not involved in this study.)
The diets were chosen for their “nutritional integrity, health risks and benefits, long-term sustainability, and evidence-based effectiveness.” (St. Petersburg)
“Each diet is science-based, includes a variety of foods from all food groups, and focuses on increasing nutrient-dense, unprocessed foods.”
Below is a list of diets that are at the top of the list for 2025.
1. Mediterranean diet
of mediterranean diet It has long been associated with numerous health benefits, including reduced risk of heart disease, type 2 diabetes, cancer, obesity, and more.
Studies have found a link between the Mediterranean diet and increased longevity.
“Each diet is science-based, includes a variety of foods from all food groups, and focuses on increasing nutrient-dense, unprocessed foods.”
This diet is a plant-based nutrition plan that mimics the local cuisine of countries along the Mediterranean Sea, such as Italy and Greece.
main food According to the Mayo Clinic website, the diet includes whole vegetables, whole grains, fruits, nuts, seeds, herbs and spices. Olive oil is the main source of fat.
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Other foods such as fish, poultry, and dairy products can also be included in moderation.
Limit your diet to red meat, sweets, and butter. sweet drink.
The mediterranean diet health benefits According to the Cleveland Clinic website, this comes from limiting saturated fat, refined carbohydrates (including sugar), and sodium, and promoting intake of healthy unsaturated fats, fiber, and antioxidants.
2. Dash diet
The DASH diet (Dietary Approaches to Stop Hypertension) aims to lower blood pressure and promote overall health. Designed by
The Mediterranean diet has long been associated with numerous health benefits, including reduced risk of heart disease, type 2 diabetes, cancer, obesity, and more. (St. Petersburg)
“This balanced diet focuses on increasing your intake of fruits and vegetables along with whole foods, something most of us are lacking in,” says the New Jersey-based says Erin Palinsky Wade, registered dietitian and author of 2-Day Diabetes. diet. “
“This is a balanced, evidence-based eating plan that can provide a variety of health benefits.”
3. Flexitarian diet
For those who want to add more plant-based foods to their diet without fully committing to a vegan or vegetarian lifestyle, a flexitarian diet allows for the occasional intake of meat and, for many people, makes more use of it. Make it easy and sustainable, Palinsky-Wade said.
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“This diet ranks as the easiest to follow because it’s flexible and doesn’t have strict rules or restrictions,” she told FOX News Digital.
“Research also suggests that a flexitarian diet may be more effective than traditional vegetarian or vegan diets in maintaining heart health.”
4. Mind diet
The MIND (Mediterranean-DASH Intervention for Delayed Neurodegeneration) diet is a hybrid of the DASH diet and the Mediterranean diet.
This diet is gaining popularity because it benefits brain health and may reduce the risk of cognitive decline and neurodegenerative diseases. like alzheimer’s diseasePalinsky-Wade pointed out.
The MIND (Mediterranean-DASH Intervention for Delayed Neurodegeneration) diet is a hybrid of the DASH diet and the Mediterranean diet. (St. Petersburg)
“As a flexible eating plan that focuses on maximizing your overall intake of nutritious foods, you can not only improve your cognitive health, but also reduce your risk of diseases such as: There is a gender. type 2 diabetesheart disease and certain cancers,” she said.
5. Mayo Clinic Diet
According to U.S. News, this 12-week diet program designed by the Mayo Clinic follows a food pyramid that focuses on low calorie-dense fruits, vegetables, and whole grains.
Members can sign up for access on monthly or annual plans. meal plantrackers and other tools to help you eat healthy.
6.TLC Diet
Therapeutic Lifestyle Change, also known as the TLC Diet, is a program designed to control hypercholesterolemia (high cholesterol).
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“The TLC diet focuses on reducing saturated fat and cholesterol while emphasizing fiber-rich plant foods and whole grains to effectively manage cholesterol levels and improve overall cardiovascular health. It’s beneficial for heart health because it supports it,” said Michelle Ruthenstein. based in new york Preventive Cardiology Dietitians at EntirelyNourished.com previously told FOX News Digital.
7. Menopausal diet
This meal plan is designed for middle-aged women who are approaching or experiencing menopause. It is designed to reduce side effects caused by hormonal fluctuations and prevent weight gain, according to US News.
The diet emphasizes whole foods such as vegetables, fruits, whole grains, beans, lean proteins, and soy products.
According to US News, menopausal diets are designed to reduce the side effects of hormonal fluctuations and prevent weight gain. (St. Petersburg)
Limit simple carbohydrates, fatty foods, sugar, alcohol, and caffeine.
The diet has “proven health benefits,” the report said.
8. Dr. Weil’s Anti-Inflammatory Diet
This eating plan, created by integrative medicine physician Dr. Andrew Weil, aims to reduce and prevent inflammation.
This diet emphasizes lean proteins, healthy fats, and unprocessed foods such as fruits and vegetables.
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Dr. Weil’s website states, “This is a way to select and prepare anti-inflammatory foods based on scientific knowledge of how they help the body maintain optimal health.” It is stated that.
“In addition to impacting inflammation, this natural anti-inflammatory diet provides stable energy and plenty of vitamins, minerals, essential fatty acids, dietary fiber, and protective phytonutrients.”
9. Volume diet
This diet allows you to eat all kinds of foods, but it requires you to eat large amounts of low-calorie, healthy food to keep hunger at bay.
“This diet emphasizes satiety, is flexible, and easy to follow,” says Palinski-Wade.
“For lasting success, any diet must be sustainable over the long term.”
“Focusing on consuming large amounts of foods that are often rich in fiber can promote a variety of health benefits, from weight loss to lower cholesterol levels and improved health. heart health. ”
The nutritionist said that volumetric diets are easy to follow because they don’t have strict rules or restrictions and can be tailored to individual needs and preferences.
10. Cleveland Clinic Diet
The Cleveland Clinic has launched its own diet app “designed to optimize health, weight loss and heart health,” according to the report.
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Wellness trackers allow people to enter their dietary intake and activity levels.
“The best diet is the one that works best for your life, medical history, and health goals. Discussing dietary changes with your doctor or registered dietitian is the surest way to find the best diet for you.” (St. Petersburg)
Based on their responses to the survey, each user will be directed to participate in either the HeartSmart (heart-friendly) program or the BodyGuard (overall health) program.
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“The goal is to help educate consumers about healthy eating and eating for health, rather than just thinking about weight loss for overall health,” says Cleveland Clinic Human Nutrition Center Management said Julia Zumpano, a nutritionist and one of the app’s developers. , in the report.
What is the best diet for you?
When recommending diets to people, Freilich advises them to avoid overly restrictive diets or diets that rely heavily on processed foods.
“For lasting success, any diet must be sustainable over the long term,” she says.
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“Most importantly, the best diet is the one that works best for your life, medical history, and health goals. Discussing dietary changes with your doctor or registered dietitian will help you decide which diet is best for you. It’s a surefire way to find food.”
