Rule of thumb: ~150g of vegetables, cooked or raw. Typically equates to 2 cups of raw veggies, or 1 cup of cooked or chopped veggies.
This can be averaged over the week. So ~2 - 4 oz servings a week
Good Fats: Olive oil, canola oil, grapeseed oil, peanut oil, soybean oil, avocado oil
Less Healthy Fats: Hydrogenated vegetable oil, margarine, butter, lard, vegetable shortening.
1 serving = 4 oz of beef, chicken, pork, or lamb is approx the size of a deck of cards
1 serving or less for women, 2 servings or less for men.
Any dietary changes should be made in consultation with your doctor and/or a registered dietition. That's not just a boilerplate disclaimer. Broad dietary guidelines are useful, but each person has different health needs, and a certified professional can help tailor guidelines for individual needs.
The Mediterranean Diet is one of the best researched dietary guidelines and is associated with significant reductions in stroke, heart attacks, high blood pressure, risk of depression, and diabetes. It is also similar to the actual diets of the areas of the world with the greatest longevity (Blue Zones).
Evidence-based government dietary recommendations around the world, such as MyPlate and the Eatwell Guide, are remarkably consistent, and comparable to the Mediterranean Diet. Where they vary is often due to incorporating cultural norms and anticipated adherence into public health recommendations.
Evidence-based dietary guidelines are consistent in recommending increasing fruits, vegetables, nuts and grains, and reducing saturated fats and high levels of sodium and refined sugars.
Fad diets however are characterized by eliminating food groups, selling supplements, or programs. The evidence does not support the long-term benefit of diets like keto, low carb, low fat, intermittent fasting, or carnivore-only diets. Fad diets are almost always tied to someone's profit, and used cherry-picked low-quality data to back their conclusions. They should generally be avoided.
One of the best aspects of a dietary guideline like the Mediterranean Diet