Choosing the right diet can feel overwhelming, but registered dietitians and nutritionists agree on several eating patterns that support long-term health.
Rather than extreme calorie restrictions or fad diets, the following six diets emphasize balanced nutrition, whole foods, and sustainable habits.
Here are six of the most recommended diets by health professionals:
Mediterranean Diet
Why it’s recommended:
The Mediterranean diet consistently ranks as one of the healthiest overall diets. It’s inspired by the traditional eating patterns of countries bordering the Mediterranean Sea.
Key features:
- Emphasizes fruits, vegetables, whole grains, legumes, and healthy fats (especially olive oil)
- Includes moderate amounts of fish, poultry, and dairy
- Limits red meat and added sugars
Nutritionist’s view:
“It’s less about restriction and more about choosing nutrient-dense foods that support heart health and longevity,” says registered dietitian Claire Smith, RD.
2. DASH Diet (Dietary Approaches to Stop Hypertension)
Why it’s recommended:
Originally developed to lower high blood pressure, the DASH diet has broader health benefits, including improved heart health and reduced risk of chronic disease.
Key features:
- Rich in fruits, vegetables, low-fat dairy, whole grains, and lean proteins
- Limits sodium, red meat, and added sugars
Nutritionist’s view:
“This is a great plan for anyone looking to support cardiovascular health, even without hypertension,” notes dietitian Miguel Alvarez, MS, RDN.
3. Flexitarian Diet
Why it’s recommended:
A mostly plant-based diet that allows flexibility for occasional meat and animal products, making it easier to follow long-term.
Key features:
- Plant-focused with an emphasis on vegetables, fruits, legumes, and whole grains
- Occasional inclusion of meat, poultry, or fish
Nutritionist’s view:
“It’s practical and sustainable, which is key to long-term success,” says registered dietitian Angela Green, RD.
4. MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay)
Why it’s recommended:
A hybrid of the Mediterranean and DASH diets, the MIND diet focuses specifically on brain health.
Key features:
- Encourages green leafy vegetables, berries, whole grains, nuts, and fish
- Limits red meat, butter, cheese, and pastries
Nutritionist’s view:
“This diet is promising for cognitive support and is grounded in strong scientific research,” says nutritionist Rachel Kim, PhD.
5. Plant-Based Diet
Why it’s recommended:
While not strictly vegetarian or vegan, plant-based diets prioritize food from plant sources and have been linked to a lower risk of chronic diseases.
Key features:
- Focuses on vegetables, fruits, legumes, nuts, seeds, and whole grains
- May include small amounts of animal products
Nutritionist’s view:
“Eating more plants can improve digestion, energy levels, and overall health,” says dietitian Leo Fernandez, RDN.
6. Volumetrics Diet
Why it’s recommended:
This approach focuses on food volume to help people feel full while consuming fewer calories—ideal for those who want to support healthy weight management.
Key features:
- Emphasizes water-rich, low-calorie foods like fruits, vegetables, soups, and whole grains
- Discourages high-calorie, low-nutrient foods
Nutritionist’s view:
“It’s not about deprivation, but about feeling satisfied with fewer calories,” says nutrition expert Dr. Hannah Brooks.
Final Thoughts
The best diet is one that fits your lifestyle, preferences, and health needs. These nutritionist-recommended diets are flexible, science-backed, and promote overall well-being. Before making major dietary changes, consider speaking with a healthcare provider or registered dietitian to find what works best for you.
