Serving Up Community and Connection with the World’s Healthiest Diet
By Jennifer Lafferty, MS, RDN, CSO, LDN, FAND
Manager, Oncology Nutrition Services
June 18, 2025 in Patient-centric Care
For the eighth year running, U.S. News & World Report has ranked the Mediterranean diet as the world’s best, as well as the best diet for diabetes, gut health, and mental well-being. This way of eating emphasizes whole plant foods—fruits, vegetables, whole grains, beans, nuts, seeds, legumes, pulses, herbs, spices, and olive oil—as well as seafood, lean poultry, and moderate amounts of dairy. Red meat, foods high in saturated fat or added sugar, and alcohol are consumed minimally to complement or enhance the main meal. No major food groups are eliminated, making this diet flexible, delicious, appealing, and sustainable.
The same principles found in the Mediterranean diet span a variety of other healthy cuisines. Although Blue Zones—geographical locations associated with health and longevity—like Sardinia, Italy, and Ikaria, Greece, follow the Mediterranean diet, people in other Blue Zones, including Okinawa, Japan; Loma Linda, California; and the Nicoya Peninsula, Costa Rica, also follow plant-based diets that lead to longer, healthier lives.
Mediterranean Diet Guidelines
Daily
- Most of the diet is plant-based. The macronutrient pattern is about 65% carbohydrates, 20% fat, and 15% protein.
- Foods may be raw, cooked, ground, or fermented but not highly processed.
- Water is the primary beverage, with moderate amounts of coffee and tea. Wine may be included in some cultures but is limited to small glasses with meals.
- Beans or lentils are eaten daily.
- Bread is typically whole grain or sourdough.
- Mealtime is a cherished time spent in social connection.
- Physical activity is naturally built into daily life.
Weekly
- Snacks are typically nuts and seeds.
- Omega-3 fatty acid-rich fish is consumed in small portions about three times a week.
- Eggs are included up to three times per week.
- Added sugar is restricted to no more than 28 grams daily, or seven teaspoons.
Monthly
- Dairy comes primarily from unsweetened natural yogurt or cheese, such as feta, and is eaten in small portions a few times a month.
- Red meat is restricted to small portions (2 ounces) about five times per month. Processed meats are not consumed.
Health Benefits Associated with Plant-Focused Diets
The Mediterranean diet is the most researched diet in history, with data collected since the early 1950s. The plant-focused diet pattern and other lifestyle factors in Blue Zone communities have also been well documented and consistently show impressive outcomes for health, well-being, and longevity.
Following plant-focused diet patterns, such as the Mediterranean diet, is associated with a lower risk for major chronic diseases like heart disease and diabetes. The diet can also help people achieve sustainable weight loss and prevent obesity. Evidence shows a lower risk for cognitive decline and dementia, positive changes to mood, and healthier bones. By preventing and combating chronic disease, overall longevity and health span are enhanced.
Research currently supports reductions in risk for breast and colorectal cancer with these diet patterns, with a growing body of evidence forming for others. Current diet recommendations for cancer prevention and survivorship align with many of the principles of Blue Zones and Mediterranean diet patterns. The American Institute for Cancer Research recommends:
- Filling at least two-thirds of each plate with plant foods.
- Emphasizing colorful fruits and vegetables at every meal.
- Choosing high-fiber whole grains and legumes regularly.
- Limiting red meat intake to less than 18 ounces per week and avoiding processed meat.
- Replacing sugar-sweetened beverages with water, tea, coffee, and milk.
- Choosing whole or minimally processed foods.
- Avoiding alcohol.
Plant-focused diets are thought to reduce cancer risk due to the high intake of vitamins, minerals, phytonutrients, and other anti-inflammatory compounds it provides.
Connect at the Table for Good Health and Longevity
The health benefits of the Mediterranean diet go beyond food to encompass a lifestyle where the dining table is also the place to cultivate and nurture strong family and community relationships. Eating with others is a unifying hallmark of all the world’s healthiest communities. Friendship and social connection provide intellectual stimulation and emotional support, both important dimensions of wellness.
Studies of the healthiest cultures in the world show that maintaining strong social connections helps people maintain good health and slows cognitive decline. On the other hand, loneliness has been linked to increased risks for heart disease, diabetes, depression, anxiety, dementia, and early death.
Taking the time to connect over a meal has become less commonplace in our modern, fast-paced society, but it would benefit us all to bring it back.
Take the Challenge: Connect at the Table
Connection through food can be as simple as intentional family meals or lunch with coworkers. Make it a priority to attend or host healthy food gatherings—perhaps serving flavorful Mediterranean dishes at your next casual family dinner, book club, game night, or birthday celebration. Potlucks, cooking classes, and food festivals also provide great opportunities to enjoy connection and community through food.
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