The Mediterranean diet is considered the best diet to follow in 2023. For the sixth consecutive year, it is positioned as the best general diet, as well as the best family diet. We review what foods it includes
For the sixth year in a row, the Mediterranean diet ranks best overall, according to US News and World Report’s annual diet rankings.
In the rating presented this 2023, the Mediterranean diet also ranked first as the best diet for healthy eating and the best plant-based diet.
The Mediterranean, Flexitarian, and TLC diets tied for first place in the family category. The Mediterranean diet and the DASH diet tied for the best diet for bone and joint health.
The Harvard Nutrition Source explains that the Mediterranean diet is a primarily plant-based eating plan that includes daily intake of whole grains, olive oil, fruits, vegetables, beans and other legumes, nuts, herbs, and spices.
Animal proteins are eaten in smaller amounts. The preferred protein is fish and shellfish, consumed at least twice a week, animal protein from birds, eggs and dairy products (cheese or yogurt) are also included, although in smaller portions, daily or a few times a week . Red meat is limited to a few times a month.
The Mediterranean diet recommends olive oil instead of other oils and fats (butter, margarine). It also includes other foods with healthy fats such as avocados, nuts, oily fish (such as salmon and sardines), and walnuts.
The consumption of water is suggested as the main daily drink, in non-pregnant women a moderate intake of wine with food is allowed, one to two glasses a day for men and one glass a day for women.
The flexitarian diet is one that encourages a vegetarian diet most of the time, although it also has flexibility to occasionally include animal proteins.
Harvard explains that the DASH (Dietary Approaches to Stop Hypertension) diet is based on the following foods: fruits, vegetables, low-fat milk, whole grains, fish, poultry, beans, and nuts. It is recommended to reduce sodium, foods and drinks with added sugars and red meat.
Sometimes the DASH diet is prescribed by doctors to help treat high blood pressure.