The Mediterranean Diet is healthy and has been repeatedly ranked the best overall diet by U.S. News and World Report because it supports a balanced approach to eating and a joyful way of living. This is because The Mediterranean Diet is about food, yes, but also a certain approach to life.
As a registered dietitian, I’ve seen countless clients struggle with health. They come to me wanting to address concerns like weight loss, lowering lipids, improving blood pressure, reducing their risk of diabetes or simply trying to feel better. Most could stick to a plan for a few months, but deprivation, yo-yo dieting, and tasteless food often led to burnout and reverting to old eating patterns.
However, The Mediterranean diet is not about restriction or lack of flavor. It’s about abundance. No foods are off the table (pun intended). Fresh, seasonal ingredients, lean proteins (including chicken and dairy), and a plant-forward approach filled with vibrant fruits and vegetables coupled with whole grains, seafood, beans and legumes, and, of course, olive oil are all part of eating the Mediterranean way. This balanced approach makes the Mediterranean diet easy to follow and easy to stick with.
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It’s A Healthy Eating Pattern Not a Diet
As a dietician, I love the Mediterranean way of eating. It helps people understand that healthy, feel-good foods and rich flavors leave you energized and satisfied. With its emphasis on balance and the joy of food, this pattern aligns perfectly with my philosophy that nutrition should be about nourishment, not restriction.
Foods like red meat, sweet treats, and even wine are still enjoyed on the Mediterranean Diet, just on occasion. A helpful way to visualize this eating pattern is to picture a colorful plate of food—half your plate is fiber-rich vegetables, a small portion is lean proteins like fish, chicken, shellfish, or beans, wholesome whole grains like barley and farro, and satisfying healthy fats from fish, nuts and olive oil. This combination of nutrients helps fight inflammation and protect us from chronic diseases.
You don’t have to take my word for it. Every year the US News and World Report evaluates the best diets for overall health and The Mediterranean Diet has won 8 years in a row.
“U.S. News & World Report, the global authority in health rankings and consumer advice, today announced the 2025 Best Diets … examining 38 diets among 21 categories,” according to a Jan. 3, 2025 press release. “The Mediterranean diet is again the most highly-rated diet across many categories – [and] the best of the best among 2025 Best Diets.”
According to the report, The Mediterranean Diet is the best overall diet, and the best diet for diabetes, gut health, and mental health, and it’s in the top two for weight loss, heart health, and menopause.
The Mediterranean Diet is About More than Food
The Mediterranean Diet is a healthy pattern of eating that reflects the food and recipes of the more than 20 countries that border the Mediterranean Sea. These areas are filled with diverse landscapes, vibrant spices, and an abundance of produce that inspired this way of eating and living.
It’s a lifestyle, a warm and joyful approach to food that includes community, active daily living, and being present in the moment. With the Mediterranean Diet good food is only one part of a healthy lifestyle.
Embracing it means weaving fresh, wholesome ingredients into your meals while incorporating healthy lifestyle components such as:
- physical activity
- sharing meals with friends and family
- savoring each bite
- fully enjoying the moment.
These lifestyle components make the Mediterranean diet unique and contribute to our health and well-being. All of which strengthen social connectivity, reduce stress, and promote longevity.
Is the Mediterranean Diet Healthy?
In the 1960s Medical researchers noticed deaths related to cardiovascular disease were lower in countries that border the Mediterranean Sea than they were in the United States and Northern Europe. It was known as the, “Seven Countries Study,” and was the starting point for evaluating the protective health benefits of The Mediterranean Diet.
“The Mediterranean Diet (MD) is internationally recognised as the most recommended and widely established diet,” as stated in a February 2024 article published in the National Library of Medicine. “This recognition emerged in the 1960s with the “Seven Countries Study” that investigated dietary behaviours and health outcomes globally and observed a lower incidence of CVD [Cardiovascular Disease] in the Mediterranean populations of Italy and Greece.”
The Mediterranean diet is now supported by decades of research that demonstrate not only this reduction in the risk of heart disease but numerous other health benefits as well.
Research has now shown that following a Mediterranean Diet lowers the risk of:
- heart disease
- stroke
- type 2 diabetes
- certain cancers.
It is also linked to improved brain health. A 2023 study, suggested a reduced risk of Parkinson’s, dementia, and Alzheimer’s. The Mediterranean Diet improves overall well-being by targeting key risk factors such as high cholesterol, high blood pressure, obesity, inflammation, gut health, and diabetes.
A Balanced, Joyful Way of Eating for Lifelong Health
The research-backed benefits, make The Mediterranean Diet a powerful tool for lifelong well-being. Most importantly, however, The Mediterranean Diet is adaptable and accessible. This allows individuals to create meals they love while honoring their unique needs and traditions. The Mediterranean Diet is a holistic, sustainable approach to eating, and as a registered dietician, I recommend this way of eating and living to my clients.
My journey toward embracing the Mediterranean Way of living began with teaching Mediterranean cooking classes. Participants were surprised that “healthy food” could taste so good and be easy to make.
These classes transformed skeptics into believers once they experienced just how flavorful healthy food could be. People would say, “We can eat this?” It was my “aha” moment and solidified my belief that good food and good health belong together. Mediterranean Diet recipes are the prescription for better health and are the key to embracing this way of life.
