The Best Diets of 2021: Expert-Approved Plans for Long-Term Health
Science-backed meal strategies to nourish your body and promote lifelong wellness.
Choosing the right diet can transform your health, but the sheer volume of advice and trendy programs can make the decision overwhelming. To help you cut through the noise, registered dietitians have ranked the best diets for 2021, focusing on heart health, sustainable weight loss, long-term maintainability, and holistic well-being. Whether you’re aiming to build healthier eating habits or searching for a program that fits your lifestyle, this guide breaks down the leading diets—including why they work and what you can expect from each approach.
Essential Disclaimer: Individual Needs Matter
Before making major changes to your eating pattern, always consult your primary care provider or a registered dietitian. Health conditions, medications, and individual dietary needs can mean that the best diet for one individual may not be appropriate for another. It’s important to discuss potential side effects and any health concerns before starting a new diet.
The 2021 Diet Rankings: At a Glance
Here’s a quick overview of the best diets of 2021, according to nutrition experts:
- Best Overall Diet: Mediterranean Diet
- Best Diet for Heart Health: DASH Diet
- Best Diet for Weight Loss: Volumetrics Diet
- Best Sustainable Diet: Flexitarian Diet
- Best Digital Diet: Noom
- Most Promising Diet: Nordic Diet
Mediterranean Diet
The Mediterranean Diet tops the list for the fourth consecutive year—and for good reason. Inspired by the traditional eating patterns of countries bordering the Mediterranean Sea—such as Greece, Spain, France, and Italy—this lifestyle-based diet emphasizes fresh, whole foods, heart-healthy fats, and a relaxed approach to eating.
- No calorie counting: Focus on what you eat, not how much.
- Abundant in: Vegetables, fruits, whole grains, legumes, nuts, and seeds.
- Includes: Lean proteins (fish and poultry), olive oil, moderate wine, dairy in moderation.
- Limits: Red meat, processed foods, added sugars.
This diet is associated with longer lifespans, improved cognitive health, and limited chronic disease risk. Weight loss is gradual and sustainable, not dramatic. It’s less about restricting food and more about savoring wholesome, delicious meals.
Sample Day of Eating
- Breakfast: Greek yogurt with berries and walnuts
- Lunch: Quinoa salad with cherry tomatoes, cucumber, chickpeas, and olive oil
- Snack: Sliced vegetables with hummus
- Dinner: Grilled salmon, lentils, and sautéed greens
- Beverage: Water or a small glass of red wine
DASH Diet
DASH (“Dietary Approaches to Stop Hypertension”) is considered the best diet for heart health. Originally developed to lower high blood pressure without medication, DASH now wins praise for its overall approach to balanced, nutrient-rich eating.
What others are reading
- Emphasizes: Fruits, vegetables, whole grains, lean proteins (especially fish and poultry), and low-fat dairy.
- Reduces: Sodium intake (aim for less than 2,300 mg/day, ideally 1,500 mg/day).
- Limits: Sweets, sugary beverages, red meats, and processed foods.
DASH has robust scientific backing for lowering blood pressure and improving cardiovascular health. Rather than cutting entire food groups, it offers a flexible framework most people can adapt for long-term use. It also encourages reducing processed foods and mindful meal planning.
Key Principles of DASH
- Increase potassium-rich foods (bananas, spinach, sweet potatoes).
- Focus on high-fiber, low-sodium foods.
- Incorporate low-fat dairy and lean protein sources daily.
- Use herbs and spices instead of salt for flavor.
Volumetrics Diet
The Volumetrics Diet is the top choice for weight loss in 2021. Developed by nutrition researcher Dr. Barbara Rolls at Pennsylvania State University, this approach focuses on eating high-volume, low-calorie foods to promote fullness and satisfaction.
- Encourages: Filling up with foods that are low in calories but high in water and fiber (like fruits, vegetables, soups, and salads).
- Discourages: Calorie-dense foods (chips, sweets, fried foods) that provide little satiety per bite.
- Flexible: Does not restrict specific foods—just the proportions and frequency with which high-calorie, low-volume foods are eaten.
Key Benefit: You never feel deprived, since you’re encouraged to eat more of the right foods. The approach helps users naturally reduce their calorie intake while enjoying large, satisfying meals.
Volumetrics Meal Swaps
| Instead of | Try |
|---|---|
| Potato chips | Crudités with salsa |
| Ice cream | Fruit salad with yogurt |
| Fried chicken | Grilled skinless chicken breast |
| White bread | Whole grain bread |
Flexitarian Diet
The Flexitarian Diet stands out as the most sustainable diet in 2021. As the name suggests, it provides a flexible approach to enjoying more plant-forward meals while still allowing for moderate animal product consumption. It’s ideal for anyone looking to boost their intake of vegetables, legumes, and whole grains without a strict vegetarian or vegan commitment.
- Primary foods: Fresh produce, beans, lentils, seeds, nuts, whole grains.
- Occasional additions: Lean meat, fish, or dairy, ideally sustainably sourced.
- Bases meals around plants, adding animal proteins as a garnish or occasional feature.
- Delivers high fiber, antioxidants, vitamins, and minerals—reducing disease risk and supporting weight management.
Flexitarianism is attractive for its adaptability, simplicity, and positive environmental impact. It’s also linked to longevity and improved metabolic health. Try swapping one meal per week for a new plant-centered recipe to gradually transition.
Noom
Noom earns the title of Best Digital Diet for 2021. Unlike traditional meal plans, Noom leverages technology, psychology, and coaching to encourage healthier food choices through sustainable behavior change. The program is built as an app-based platform that provides personalized coaching, educational lessons, and an intuitive food logging system.
- Food is categorized by color:
- Green foods (low calorie, high nutrients): most vegetables and fruits, whole grains, nonfat dairy, egg whites, tofu, fish, quinoa, brown rice.
- Yellow foods: avocado, lean meats, olives, low-fat dairy, hummus.
- Orange foods (higher calories): full-fat dairy, butters, pastries, red meats.
- Supports self-monitoring, food logging, weight, and activity tracking.
- Offers bite-sized educational lessons covering healthy habits and nutrition.
- Connects users with a dedicated health coach for accountability and motivation.
Noom is notable for its emphasis on sustainable weight loss and long-term behavior change, rather than quick fixes. Its digital nature offers accessibility and ongoing support, making it especially popular for busy users seeking guidance and structure.
Nordic Diet
The Nordic Diet is recognized as the Most Promising Diet for 2021. Inspired by the traditional diets of Denmark, Sweden, Norway, and Finland, the Nordic Diet emphasizes whole foods, local produce, and sustainable practices.
- Main foods: Seasonal fruits and vegetables, root crops (beets, carrots), fatty fish, rye bread, oats, whole grains, and berries.
- Promotes legumes, moderate dairy (such as skyr and yogurt), canola oil, and game meats.
- Discourages processed foods, refined sugar, and excess red meat.
- Focuses on high-fiber, low-glycemic foods supporting heart health and energy balance.
This approach is sustainable and aligns with environmental concerns due to its reliance on local, seasonal produce and reduced emphasis on imported or processed foods. Research suggests the Nordic Diet is beneficial for weight management, heart health, and metabolic function.
How Do These Diets Compare?
| Diet | Main Benefit | Flexibility | Focus Foods |
|---|---|---|---|
| Mediterranean | Overall health, longevity | Very high | Fruits, vegetables, whole grains, olive oil, fish |
| DASH | Heart health, blood pressure | High | Fruits, vegetables, low-fat dairy, lean proteins |
| Volumetrics | Satiety & weight loss | Moderate | Low-calorie, water- and fiber-rich foods |
| Flexitarian | Sustainability, balance | Highest | Plant-based, occasional animal products |
| Noom | Digital guidance, long-term change | High (tech-dependent) | Customizable (categorized by color) |
| Nordic | Local, sustainable nutrition | High (regional focus) | Berries, fatty fish, root vegetables, whole grains |
Frequently Asked Questions (FAQs)
How do I know which diet is best for me?
Consider your health history, dietary preferences, lifestyle, and goals. The best diet is one that supports your health without making you feel deprived and is realistic for you to follow long term. Consulting a registered dietitian or doctor is always advisable for personalized guidance.
Can these diets help with long-term weight loss?
Yes, several of the top diets—such as the Mediterranean, Volumetrics, and Flexitarian diets—emphasize gradual, sustainable weight loss by focusing on nutrient-dense whole foods, better satiety, and lifestyle changes rather than rapid calorie restriction.
Are restrictive diets (like Keto or Whole30) recommended?
While some people may see quick results with restrictive diets, most registered dietitians recommend approaches that include a variety of foods and nutrients. Diets that are overly restrictive can be hard to sustain, increase risk for nutrient deficiencies, and don’t match evidence for long-term health.
Do I need to count calories?
Most of the best diets do not require strict calorie counting. Instead, they encourage mindful eating, choosing filling, low-calorie foods, and building meals around whole, minimally processed ingredients. Exception: for those using Noom or similar apps, logging and tracking may be part of the digital tool’s structure, but emphasis is still on food quality.
Is exercise necessary for these diets to work?
Physical activity is universally recommended for overall health and can enhance the effects of a healthy diet, especially for weight management and cardiovascular health. However, each featured diet can be begun with a focus on food choices alone.
Can I combine elements of these diets?
Absolutely. All of these diets share common themes: more whole plant foods, less processed and fried foods, healthier fats, and a flexible, sustainable approach. Many people find a blend works best for their tastes and needs.
References and expert contributions are based on insights from registered dietitians and scientific research highlighted in Good Housekeeping’s 2021 diet rankings. This content is for informational purposes and does not replace professional medical advice.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/a35217200/best-diets-2021/
- https://www.goodhousekeeping.com/health/diet-nutrition/a63249501/best-diets-of-2025/
- https://www.goodhousekeeping.com
- https://www.scribd.com/document/542115800/Good-Housekeeping-Best-Diets-for-Easy-Weight-Loss
- https://topseedz.com/blogs/blog/top-seedz-wins-2022-good-housekeeping-health-snack-award-for-best-seed-cracker
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