The "New Year, New You" movement often makes nutrition professionals cringe. A flood of dieters with good intentions latch on to crazy fads only to be disappointed when their overly restrictive conquests fail. But that’s not a reason to toss well-intentioned healthy eating goals out the window. All hope is not lost: U.S. News and World Report’s board of health experts, which includes a gaggle of some of the country’s best dietitians, vet all the major diet plans out there on a yearly basis to find the best ones for achieving overall health and wellbeing based on the science and data behind them. If you're looking to make some healthy changes this year, these are the three healthiest diet plans to consider.

The Best 3 Diet Plans

U.S. News annually scores diets, evaluating them based on a rubric which includes various aspects including safety, ease of use and ability to produce long-term weight loss. Scores are tabulated and diets are then ranked. The Mediterranean Diet, DASH Diet and MIND were crowned the top three diets for 2024, with Mediterranean and DASH holding on to top spots from previous years. A new bronze medal position for MIND, up from #4 in 2023. The Mayo Clinic and Flexitarian plans rounded out the top five. Below, we break down the diets.

Mediterranean Diet

A popular diet with science to support it, coming in with an overall score of 85.1 percent, the Mediterranean Diet is a consistent contender for top diet of the year. Much like the other top diets, this plan is not overly restrictive, and emphasizes whole foods and variety with a focus on olive oil, seafood, fruits, vegetable, whole grains and legumes. Red meat and added sugar are limited, while eggs, poultry and dairy are encouraged in moderation. Wine is also allowed in moderation, aligning with the Mediterranean lifestyle. A day on Mediterranean diet might look like avocado toast on whole grain bread for breakfast, a hummus platter with whole wheat pita and crudité for lunch and salmon, couscous and salad with an olive oil-based dressing for dinner. Snacks would include yogurt, nuts and fresh fruit.

One of the best features of the Mediterranean style of eating is that the principles can be modified to other cuisines or cultures. For example, the emphasis on fruits and vegetables isn’t applicable only to certain types – you can adjust for different types of produce depending on where you live, and what you prefer. The benefits of eating more fruits and vegetables are universal. Elements of the Mediterranean lifestyle have been observed in the Nordic Diet and many Asian Diets with subtle changes such as the use of more canola oil than olive oil in the Nordic style and more carbohydrates from rice and sweet potatoes in Asian Diets.

Incorporate more fish, whole grains, plant-based proteins and olive oil into your routine with these healthy (and flavorful) Mediterranean diet-inspired recipes.

DASH Diet

The second place diet with a score of 75.4 percent is the refreshingly reasonable DASH Diet. Originally designed based on research from the National Heart Lung and Blood Institute (part of the National Institutes of Health) in the 1990s, this plan aimed to help cut sodium and reduce hypertension through a well-balanced eating pattern. Years of scientific evidence found it was successful. This research also determined that DASH can also be beneficial for weight loss and prevention of other chronic diseases like cardiovascular disease and Type 2 Diabetes. DASH was also ranked the #1 Heart-Healthy diet on the list. Karman Meyer, registered dietitian and author of The Everything DASH Diet Meal Prep Cookbook, supports the benefits of following this lifestyle plan in accordance with your physician.

“The DASH Diet is ideal for anyone who has just been diagnosed with high blood pressure or for someone who has been living with it for years. Studies show that the DASH Diet can help lower blood pressure in just two weeks!” she says. The lifestyle changes can have a big impact. “For some individuals who have taken medications for years to manage blood pressure, they can see an improvement in blood pressure numbers by following the DASH Diet lifestyle changes,” adds Meyer.

DASH emphasizes hefty amounts of fruits and vegetables at every meal, along with lean meats, seafoods, whole grains and low-fat dairy products. Added sugars are limited but not forbidden, meat-free meals are encouraged, and herbs and spices take the place of salt to boost flavor without sodium. A day on DASH may include a vegetable omelet and a small bowl of whole grain cereal with skim milk for breakfast, a green salad with grilled chicken and/or beans and piece of whole grain bread for lunch, a piece of salmon with broccoli and spaghetti squash for dinner and a smoothie made with low-fat yogurt and fruit as a snack. Meal preppers will love the flexibility of DASH and most of the recommended meals are easy to make in advance.

MIND Diet

Claiming the #3 spot with a score of 60.7 percent, MIND combines concepts of Mediterranean and DASH with an emphasis on improving brain health. The acronym stands for Mediterranean-DASH Intervention for Neurogenerative Delay. Leafy green vegetables, berries, whole grains, fish, nuts, lean protein and beans are emphasized – and a daily glass of wine is optional. Pastries, fried foods, processed meats and whole-fat dairy are strictly limited. There is less focus on quick weight loss. However, those that make these dietary changes may experience some. This flexible eating pattern may contribute to reduced risk of dementia by the plentiful amounts of inflammation-fighting foods it contains. Health experts, including registered dietitian Maggie Moon, have written books on this fascinating concept.

Other Good-for-You Diets

Other honorable mentions include the sensible 12-week Mayo Clinic Diet (#4) and the increasingly popular Flexitarian Diet (#5). The Flexitarian style of eating continues to gain momentum with people looking for a less rigid approach to plant-based eating. Created by registered dietitian Dawn Jackson Blatner, this mix of mostly vegetarian foods, with the freedom to eat meat whenever you feel like it, helps inspire a balanced and sensible plan. The type of semi-vegetarian diet can also help promote heart health and weight loss.

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. She is the author of four cookbooks First Bites: Superfoods for Babies and Toddlers, The Healthy Air Fryer Cookbook, The Healthy Instant Pot Cookbook and Healthy Quick and Easy Smoothies.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

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