Well, US News rankings may be under fire among college applicants, but for those concerned about healthy aging, there’s still much to be said about its health ratings of diets. Once again for the 6th year in a row, the publication has rated the Mediterranean Diet as the best diet overall, as it “reduces the risk of certain chronic health conditions, such as cardiovascular disease and Type 2 diabetes, while promoting longer lifespans and higher quality of life.” We’ve been promoting this diet for the past several years as a valuable approach toward healthier eating (and thus healthier aging). Furthermore, it’s not so much a rigid diet as a reformed approach to eating and living that still permits the occasional treat and glass of wine. For an in-depth understanding of the Mediterranean Diet approach to eating, take a look at this 31-page, easy-to-understand (and download) guide put out by The Medshadow Foundation.

As The New York Times makes clear in its recent article, The Mediterranean Diet Really Is That Good for You. Here’s Why, this diet is considered the “bedrock” of heart-healthy eating, with its emphasis on fruits, vegetables, legumes, seeds, whole grains, lean proteins, and healthy fats. There are no significant risks to sticking with this diet, though truth be told, this is more of a permanent change in lifestyle than a temporary shift in what’s on your plate. To get the most sustained benefit, you need to adapt to this way of eating from here on out. But as we’ve previously said, it’s not a rigid, uncompromising way to eat: no foods are off limits per se. The only real requirement is to find a consistent and sustainable variety of these healthy foods that you can commit to for the long run.

So that’s the real test. For most of us, getting a sufficient number of fruits and vegetables throughout the day is a particular challenge. Apparently, 90% of Americans fall short of the necessary vegetable intake. It requires access to fresh fruits and veggies on a consistent basis (though frozen fruits and vegetables offer essentially the same nutritional value) along with recipes that are appealing and utilize a variety of healthy ingredients. Nutrition expert Ellie Krieger offers some easy tips to incorporate more veggies in your meals, including throwing some veggies into whatever you typically make (mushrooms in your mac and cheese?) or using veggies to scoop up your meal, like thinly sliced zucchini to scoop up your mashed potatoes. Or what about the 5-A-Day salad recipe on the National Institute on Aging’s Healthy Meal Planning website? This salad uses 10 different vegetables and each serving is the equivalent of 5 cups of vegetables. Or, if you want to go high-tech, consider a new app that helps you keep track of your daily fruit and vegetable consumption. Finally, if you’re ambitious enough to incorporate a few “Mediterranean style” recipes into your meal mix, consider this just published set of 15 Cozy Mediterranean Diet Dinners to Keep You Warm this winter. Whatever and however you can, the important thing is to shift your diet in a healthier direction, thereby moving yourself onto a healthier path for aging.