The start of a new year often brings a wave of optimism and the promise of fresh starts.
For many, this means setting goals for healthier habits, including the ever-popular New Year’s resolution to improve eating habits. After all, as the saying goes, "We are what we eat," and it shows not just in how we look but also in how we feel.
Food is more than fuel — it’s deeply connected to our culture, celebrations and even relationships.
WHO’s Director-General Tedros Adhanom Ghebreyesus explains it best: "Food is a central part of life and culture."
But while food brings people together, it can also be a silent killer.
Unhealthy diets are one of the world’s leading causes of death, contributing to over 8 million deaths annually and playing a significant role in non-communicable diseases (NCDs) like heart disease, diabetes and cancer.
If eating better is part of your goals this year, you’re not alone. But with so many diets out there, how do you know which one is right for you?
To help, the “US News & World Report” recently released its 2025 rankings of the best diets and, once again, the Mediterranean diet claimed the top spot.
Here’s a closer look at the Mediterranean diet and two other highly rated options — the DASH diet and the flexitarian diet — to help you make informed choices for your health journey.
The Mediterranean Diet
For the 8th year in a row, the Mediterranean diet has been named the best overall diet. Why? It’s not just about weight loss — it’s about promoting long-term health.
This diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea, such as Greece, Italy and Spain.
What makes the Mediterranean diet special?
The Mediterranean diet is known for its heart-healthy benefits, such as reducing the risk of cardiovascular diseases, improving brain function and promoting longevity. It focuses on wholesome, nutrient-rich foods, including:
- Fresh fruits and vegetables.
- Fish and seafood.
- Whole grains.
- Legumes and nuts.
- Olive oil as the primary fat source.
Unlike restrictive diets, the Mediterranean diet is flexible and sustainable.
The “US News & World Report” describes it as one of the easiest diets to follow because it offers general guidelines instead of strict rules.
You’re encouraged to limit processed foods, sweets and red meat but there’s no need to cut out entire food groups.
The DASH Diet
If improving your heart health is a top priority, the DASH diet deserves your attention. DASH stands for "Dietary Approaches to Stop Hypertension", making it an excellent choice for people looking to prevent or manage high blood pressure.
What does the Dash diet focus on?
The DASH diet emphasises foods that are naturally rich in heart-healthy nutrients like calcium, potassium and magnesium while limiting sodium and unhealthy fats. Key components include:
- Fruits and vegetables.
- Whole grains.
- Lean proteins (e.g., poultry, fish, beans).
- Low-fat or fat-free dairy.
The DASH diet also caps sodium intake at 2,300 milligrams per day, with many followers reducing it further to 1,500 milligrams. This focus on reducing salt intake is especially beneficial for blood pressure control.
If you’re concerned about hypertension, the DASH diet offers a structured, evidence-based plan to support your heart health.
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The Flexitarian Diet
For those who want the benefits of a plant-based diet but aren’t ready to give up meat entirely, the flexitarian diet offers the best of both worlds. As the name suggests, it’s a flexible approach to eating.
The flexitarian diet focuses on plant-based foods while allowing occasional meat or animal products. It focuses on:
- Fruits and vegetables.
- Plant-based proteins (e.g., beans, lentils, tofu).
- Whole grains.
- Nuts and seeds.
Unlike stricter vegetarian or vegan diets, the flexitarian approach allows you to enjoy a burger or steak on special occasions without guilt.
However, it encourages cutting back on processed foods, added sugars and saturated fats — even if they’re plant-based.
This diet may be for you if you’re curious about vegetarianism but not ready to commit fully. The flexitarian diet provides a gentle transition toward healthier, plant-focused eating.
Carnivore diet
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On the other end of the dietary spectrum, the increasingly popular carnivore diet — a regimen primarily composed of animal products — has gained significant traction on social media platforms like TikTok.
Experts warn of possible negative effects, even as supporters highlight promises of several health advantages, especially weight loss. Eliminating carbohydrates can, in fact, result in weight reduction, as Harvard's Dr Walter Willett notes.
This is particularly true for people who cut out foods high in sugar and refined carbohydrates. However, there are still a lot of unresolved issues with nutrition and general health due to this oversimplified approach.
The carnivore diet lacks essential nutrients found in fruits and vegetables, such as fibre, vitamins and antioxidants, which are crucial for overall health
Let this year be the one where your habits reflect your health goals. After all, "we are what we eat," and this year, let’s eat to thrive.
