Understanding What is an example of a very healthy diet?

December 27, 2025 •

4 min read

According to the World Health Organization, unhealthy diet and lack of physical activity are leading global risks to health. To combat this, understanding what is an example of a very healthy diet is crucial for promoting long-term wellness and preventing noncommunicable diseases like heart disease and diabetes.

Quick Summary

Several dietary patterns, including the Mediterranean, DASH, and Whole-Foods, Plant-Based diets, are widely recognized as very healthy. They emphasize whole foods like fruits, vegetables, whole grains, and lean proteins while limiting processed items.

Key Points

Mediterranean Diet: Focuses on whole, plant-based foods, healthy fats like olive oil, and includes moderate amounts of fish, poultry, and dairy, with limited red meat and sweets.
DASH Diet: Emphasizes fruits, vegetables, whole grains, and low-fat dairy to lower blood pressure by limiting sodium, saturated fat, and sugar.
WFPB Diet: Centers on unprocessed or minimally processed plant foods like whole grains, legumes, fruits, and vegetables, excluding all animal products.
Common Ground: All three highly-rated diets prioritize whole foods, emphasize produce, and limit processed items, refined sugar, and unhealthy fats.
Practical Steps: Adopting a healthier diet involves gradual changes like increasing fiber intake, choosing whole grains, and cooking with healthier fats.
Long-Term Success: The most effective healthy diet is one that is sustainable and fits an individual's lifestyle and health needs, rather than being a temporary fad.

The Mediterranean Diet: A Globally Acclaimed Model

Often cited as one of the best eating patterns, the Mediterranean diet is inspired by the traditional cuisines of countries bordering the Mediterranean Sea. It is not a restrictive diet but a flexible, heart-healthy lifestyle focusing on minimally processed, plant-based foods. The diet's positive impact on cardiovascular health, weight management, and lifespan is well-documented.

Core components of the Mediterranean diet:

Daily: Fruits, vegetables, whole grains (like brown rice, whole-grain bread), legumes (beans, lentils), nuts, and seeds. Extra virgin olive oil is the primary source of added fat.
Weekly: Moderate amounts of fish and seafood, poultry, eggs, and dairy products like cheese and yogurt.
Less Often: Red meat and sweets are limited to small amounts or special occasions.
Water & Wine: Staying hydrated with water is key. Red wine is sometimes consumed in moderation, usually with meals.

Mediterranean Meal Plan Example

Breakfast: Greek yogurt with fresh berries and a sprinkle of walnuts.
Lunch: A large salad with mixed greens, tomatoes, cucumbers, chickpeas, and grilled salmon, drizzled with olive oil and lemon juice.
Dinner: Whole-wheat pasta with a vegetable-rich tomato sauce, alongside a small piece of grilled chicken breast.
Snack: An apple with a handful of almonds.

The DASH Diet: Tackling Hypertension Head-On

The Dietary Approaches to Stop Hypertension (DASH) diet is another example of a very healthy diet, specifically designed to help lower high blood pressure and LDL cholesterol. It is a balanced and flexible eating plan that provides significant health benefits beyond just blood pressure regulation, including weight loss and a reduced risk of certain cancers.

Key features of the DASH diet:

Emphasis on Nutrients: The diet promotes foods rich in potassium, calcium, magnesium, and fiber, which work synergistically to help control blood pressure.
Food Groups: It includes generous servings of vegetables, fruits, and whole grains. Fat-free or low-fat dairy, fish, poultry, beans, nuts, and vegetable oils are also important.
Limitations: The DASH diet strictly limits sodium intake, saturated and trans fats, added sugars, and sugar-sweetened beverages.

Whole-Foods, Plant-Based (WFPB) Diet: Focusing on Purity

The Whole-Foods, Plant-Based (WFPB) diet is a highly health-focused approach that emphasizes consuming unprocessed or minimally processed plant foods. Unlike a simple vegan diet, WFPB goes a step further by minimizing processed foods, added sugar, salt, and oil. This focus results in numerous health benefits, including weight management, reduced inflammation, and a lower risk of chronic diseases.

The core of WFPB eating:

Abundance: The diet is built on a wide variety of whole grains, legumes, fruits, and vegetables.
Elimination: Animal products and highly refined foods like white flour and processed oils are avoided.
Moderation: Calorie-dense plant foods like nuts, seeds, and avocados are consumed in smaller quantities.

Comparison of Three Healthy Diet Examples


Feature	Mediterranean Diet	DASH Diet	Whole-Foods, Plant-Based (WFPB)
Primary Focus	Overall wellness, longevity, and heart health.	Lowering blood pressure and cholesterol.	Emphasizing unprocessed plant foods for disease prevention.
Animal Products	Moderate amounts of fish, poultry, eggs, and dairy; red meat limited.	Includes lean meats, fish, and low-fat dairy.	Eliminates all animal products.
Healthy Fats	Primarily extra virgin olive oil.	Primarily vegetable oils like canola and olive oil.	Includes nuts, seeds, and avocados in moderation, but minimal or no added oils.
Processed Foods	Limited.	Limited, especially those high in sodium, sugar, and fat.	Excludes or minimizes all highly processed foods.
Alcohol	Red wine in moderation, usually with meals.	Restricts or limits alcohol.	No alcohol consumption is prescribed, though not strictly forbidden.

How to Transition to a Healthier Eating Pattern

Making a significant dietary change can be daunting, but it doesn't have to happen overnight. Here are some actionable tips for adopting a very healthy diet:

Gradual Increase: Slowly increase your intake of fruits and vegetables. Aim to fill at least half your plate with produce at every meal.
Prioritize Whole Grains: Swap refined grains like white bread and white rice for whole-grain alternatives such as brown rice, oats, and whole-wheat pasta.
Embrace Plant-Based Proteins: Incorporate more legumes (beans, lentils), nuts, and seeds into your meals. These are excellent sources of protein, fiber, and nutrients.
Choose Leaner Proteins: When eating animal products, opt for lean sources like fish and skinless poultry, and limit red meat consumption.
Use Healthy Fats: Cook with extra virgin olive oil instead of butter or other saturated fats. Use nuts, seeds, and avocados as sources of healthy fats.
Flavor with Herbs and Spices: Reduce reliance on salt by using a variety of fresh or dried herbs and spices to season your food.
Stay Hydrated: Drink plenty of water throughout the day to support digestion and overall health.
Read Labels: Pay close attention to food labels and choose products with lower sodium, saturated fat, and added sugar.

Conclusion: Finding the Right Healthy Diet for You

Determining what is an example of a very healthy diet reveals several excellent options, with the Mediterranean, DASH, and WFPB diets standing out for their research-backed benefits. While they have distinct nuances, they share common principles: prioritizing whole, plant-based foods while limiting processed items, refined sugars, and unhealthy fats. The best diet for you is one that you can sustain long-term and that meets your individual health needs. Small, consistent changes can lead to significant improvements in your overall health and well-being. For more information on heart-healthy diets, consult the American Heart Association(https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet).

Note: It is advisable to consult a doctor or registered dietitian before making a major dietary change, especially if you have an existing health condition.

Frequently Asked Questions

Both the Mediterranean and DASH diets are highly recommended for heart health. The Mediterranean diet focuses on healthy fats and whole foods, while the DASH diet is specifically designed to lower blood pressure and cholesterol.

Yes, a balanced vegetarian version of the Mediterranean diet is possible and very healthy. The core principles emphasize plants, fruits, whole grains, and legumes, which are central to vegetarian eating.

No, a WFPB diet is stricter than a general vegan diet. While both exclude animal products, a WFPB diet also excludes or minimizes processed foods, refined sugars, added oil, and salt, which can be found in many packaged vegan items.

To reduce sodium, focus on fresh, minimally processed foods, and use herbs and spices for flavor instead of salt. Reading food labels to find low-sodium options is also key.

Yes, healthy fats are essential for cellular function and nutrient absorption. The Mediterranean diet highlights extra virgin olive oil for its heart-healthy monounsaturated fats and antioxidants.

Generally, these diets focus on nutrient density and satiety from whole foods, so calorie counting is less critical than on other plans. However, portion control is still important, especially for calorie-dense foods like nuts and seeds.

Start with small, manageable changes. Prioritize meals based on whole grains and veggies, and opt for healthy snacks like fruit and nuts. Meal prepping on weekends can also save significant time during the week.