At the start of a new year, we’re all reminded of the latest fad diet to try to lose weight, tone up and live a healthier lifestyle. Some diet trends come and go, trending on social media and becoming a thing of the past weeks later. Exercise routines do too. Then there are those diets that stick around for the long haul. In 2025, U.S. News & World Report has ranked the Mediterranean diet in the number one spot.

Where Did the Mediterranean Diet Come From?

The Mediterranean diet is a way of eating based on the traditional foods and eating habits of people from southern France, Greece, Italy and Spain (countries bordering the Mediterranean Sea).

What’s off Limits in a Mediterranean Diet?

Unlike other more-restrictive diets, the Mediterranean diet is a lot more flexible. While some diets shame you out of using any kind of oils, a healthy fat such as olive oil is often used for cooking and salad dressings in this meal plan. The Mediterranean diet can work for pescatarians, primarily because fish and seafood are eaten a minimum of two times per week. Wine and dairy products such as cheese and yogurt are consumed in moderation. However, this diet may take some getting used to for salt lovers; the goal is to shy away from salt altogether.

What’s Most Popular for a Mediterranean Diet?

It’s easy to gravitate to for people who prioritize beans, fish, fruits, legumes, nuts, poultry, seeds, vegetables and whole grains. In fact, the Mediterranean diet encourages eating fruits, vegetables, whole wheat bread, pasta, rice, couscous, lentils, chickpeas, beans, almonds, walnuts and sunflower seeds in abundance. From beginner cooks to seasoned chefs, a plentiful herbs and spices rack comes in handy too. Use basil, garlic, oregano and rosemary in place of salt to add flavor to meals.

Is Meat a Prominent Part of the Mediterranean Diet?

This diet shies away from processed foods, red meats, salty foods and sweets. Because the goal is to improve heart health, manage weight and reduce the odds of chronic diseases, the popular foods in a Mediterranean diet make this much easier to do. Although seafood is embraced with this diet, vegans and vegetarians can enjoy their fair share of plant-based meals too.

However, revisiting the idea of staying away from processed foods, vegans and vegetarians should be especially wary of prepared meals. From canned chickpea-and-noodle soup to a plant-based burger, the sodium intake of some popular brands can range from 600 to 1,200 milligrams. The Mediterranean diet highly encourages participants to make their own meals from scratch to control all the ingredients included.