Healthy eating doesn't have to be hard. You don't have to count calories or buy special products. You just need to find a healthy approach that works for you. The Mediterranean, MIND, keto and paleo diets are some examples of popular eating plans.
The Mediterranean Lifestyle
The Mediterranean diet is popular with doctors. It was rated the number one diet by health experts in the 2025 edition of “U.S. News & World Report: Best Diets Overall 2025." The diet features fresh food from the sea and local farms, including:
- fats from olive oil and nuts
- vegetables
- fruits
- eggs
- whole grains
- low-fat dairy
- red meat in small amounts
- herbs and spices for taste
- low sugar and few processed carbs
The Bottom Line
In a recent study, adults who followed a Mediterranean diet reported more positive feelings and fewer bad emotions. It also reduced the risk of:
- cancer
- heart disease
- diabetes
- high blood pressure
- obesity
- high cholesterol
Groups like the American Heart Association and The American Diabetes Association back this approach to eating.
The MIND Diet
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It's a mix of the DASH diet (Dietary Approaches to Stop Hypertension), which focuses on heart health, and the Mediterranean diet. MIND encourages portion control but doesn't focus on weight loss. However, weight loss can be a bonus
The MIND Basics
The MIND plan isn't complicated and is made up of simple foods, like the Mediterranean diet. Some foods you should eat are:
- vegetables
- berries
- nuts
- olive oil
Some foods to avoid are:
- butter
- red meat
- sweets
Healthline has more information on which foods to eat or avoid on the MIND Diet
The Bottom Line
The MIND diet helps your brain and your heart. It also helps your metabolism, digestive health, immune system and mood
Keto Diet
Ketogenic diets, or keto diets like paleo, South Beach and Atkins, focus on eating high protein and low carbohydrates.
Your body usually uses sugar (glucose) from carbohydrates like grains, legumes, fruits and vegetables as fuel. But on the keto diet your body burns ketones or fat instead. On this diet, you eat high levels of fat and avoid most fruits and vegetables.
You avoid carbohydrates like bread, pasta, rice, grain and starchy vegetables
Paleo Diet
One type of keto diet is the paleo diet based on what cavemen ate around two million years ago. It includes foods found when hunting and gathering like:
- fruits
- some vegetables
- lean meats
- fish
- eggs
- nuts and seeds
The diet doesn't focus on foods like grains, legumes and dairy products. You avoid those and:
- added sugar
- added salt
- starchy vegetables, such as corn, jicama, peas and white potatoes
- highly processed foods, such as chips or cookies
The Bottom Line
Some people lose weight with this diet and that leads to improved blood pressure, cholesterol and insulin resistance. But experts are concerned that limiting grains, legumes and dairy means you won't get the nutrients your body needs.
The plan can be costly. Grass-fed animal products and nuts can be more expensive to buy than legumes, whole grains and dairy.
Other issues include:
- liver and kidney problems
- constipation
- mood swings
What Works for You?
One plan may not fit all your needs. The most important thing for your wellness is to eat healthy and exercise. Always talk to your provider about making dietary changes, especially if you have health issues or take medications.
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Talk to Your Provider
If you need help finding a provider, use Provider Finder® to search by location, gender and specialty. A Personal Health Guide can help you find an in-network provider 24/7. Call 1-866-355-5999 or chat through the BCBSTX App.
Use Your Health and Wellness Tools
Your plan has health and wellness programs to help you make changes for a healthier lifestyle – at no extra cost.
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