PORTION SIZES for the Mediterranean Diet - my approach

💡 Want to eat the #mediterraneandiet, but are not quite sure you how?? Then you're in the right place!!

⚡️ I've got you covered ⚡️

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In this video, I'll be sharing with you how I approach ✨PORTION SIZES ✨ for healthier eating.

Don't worry if you are brand new to this topic. Beginners are welcome!!! I'll give you the simple, foundational info you need to get started with the Mediterranean Diet right away. 💫

You'll be walking away from this video charged up and READY to start eating this extremely beneficial diet, so that you can get ahead of your health and thrive.

Check out my fav kitchen tools for applying Mediterranean Diet cooking:
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Don't forget to COMMENT BELOW what 1 thing you do for meal planning and prep, and why it's your favorite! 👇🏽

About Me:
I'm Anna Pleet, MD, and I love teaching people about healthy eating, especially foods from the Mediterranean area. My way of teaching is simple and easy to understand. I want to help you and your family eat in a way that's both delicious and nutritious.

Connect with me:

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Take care of your health – it will make you feel great! 💫

Tags:
#annapleetmd #mediterraneandietfoods #mediterraneandietmadeeasy #hearthealthy #oliveoil #nutrition #healthyfats #mediterraneanfood #wholegrains #healthydiet #evoo #plantbaseddiet #wellness #nuts #healthylifestyle #vegetables #fruits #nutrition #fish #legumes #cooking #healthycooking #mealprep #mealplanning #healthymeals #groceryshopping #healthygroceryhaul #mediterraneandietmadeeasy #groceryhaul

[GMarye]

I was waiting for this video. So well and explained in details. Thank you, Dr!

[MyCozyLife-Lisa]

Oh and I’m pleased to say that I’ve finally tried sardines thanks to you and surprisingly I really enjoy them😊 I’m not a fan of fish, but I’ve always liked tuna and the sardines remind me of tuna in both taste and texture. I’m looking forward to incorporating them into my meals. Thank you❤❤❤

[MyCozyLife-Lisa]

This was so informative and eye opening. I love your take on red meat where you don’t buy it, but you’ll enjoy it out at a restaurant. I’ve been trying to cut back on it for myself and for my family. I’m definitely going to use this approach going forward after what I have in the freezer is used up. Thank you❤

[barbaramartinez]

Thank you for your comments about starchy foods in lieu of grains. I always felt guilty every time I ate a potato and I love potatoes, rice not so much. I have tried to eat beans and legumes and just don't like them any way I've tried so again thank you for letting me know the world won't come to an end if I just skip them.

[Javaman]

I had asked someone else a question very close to what you covered here. As an older American who was raised on meat and potatoes and both in large quantities, it is going to take some doing to adjust my mind to eating less and better stuff. But it is what my goal is. Thanks for your videos.

[RockinRedbyrd]

Thank you so much for explaining how the recommended portion sizes per day or week can be eaten in one meal!! Can eat 6 oz fish once a week, and I'm good. Also, I no longer drink a full bottle of anything. When my stomach is done, I put the rest in the fridge for later. Thank you again 😊

[KO-lwlo]

Thanks Anna for another great video. I was proud of myself this week. At the end of the week my fridge was empty. That means I ate all of the vegetables etc that I bought last week. The fruit bowl was also empty except a few random lemons. 😁 Go me..

[jeCktHeReal]

So this is my first time ever! People often argue that this diet is the best for longevity and such - not going to get into that just yet - but fail to accurately describe what the diet consists of. I see that it is a low-fat diet which is certainly better than any "standard-diet". A healthy diet is not balanced at all because of a thing called the Randle-cycle. Our cells run on either fat or carbs or a mixture of both but if the intake of carbs and fats are mixed in an equal proportion daily for a significant amount of time, that will lead to cell damage as there is going to be a lot of excess sugar in the bloodstream (because it is getting "blocked" from entering any given cell) and also excess fat isn't a good thing either. Now, although this diet would eliminate the Randle-cycle issue, I'd have massive problems with promoting this diet, still:

1, Insufficient daily protein intake. First of all, there is no such thing as "lean protein". Protein is protein, the meat can be fatty or lean. If you are telling people to eat lean meats like chicken breasts and fish only 3-4 times a week or whatever, how in the ... will anyone meet their daily protein requirement on such a diet? Would you expect to get it from plants? Which brings me to the next point.

2, Large amounts of anti-nutrients and gut-damaging compounds (toxins) found in plant foods. Ketogenic and better yet carnivore diets brought light to how many autoimmune conditions can be reversed with cutting out plants from one's diet. An anecdote is only an anecdote N=1, but that goes both ways: there is no study out there available to show causation of humans consuming any food ever and will NEVER be. You would need to lock up a bunch of genotypically and phenotypically identical people, make a control group and a placebo group (how do you make placebo honey for example?) and observe them for decades if not their entire lives to make such a claim on causation - therefore, you can have an opinion that exogenous carbs are healthy for human consumption and fats (especially saturated fats) are contraindicative for it, but it will NOT make it true just because you think that. The exact amount of dietary fiber needed for a human being is not a single gram ever. Same as with carbs. This diet is not indicative for optimal human health at all. It's better than the standard diet again, but that's a low bar.

3, So why choose this diet over a high-fat diet devoid of any plant material?

[jkh]

Dr. Anna -Would you consider doing a video on caloric need? I have read a few posts about being others in the community being stuck and I have been stuck for so long. I use a tracker daily I wear a device and workout an hour 5-6 days a week . I have increased /then way decreased calories and I try to stay with each shift about 3 weeks and I swear I cannot find my sweet spot to lose. I also track and monitor macros. I’m pretty data crazy and still can’t find the magic 😊😢

[charleshude]

Hi,
My question is that serving sizes. How do you get the protein a day.😅

[joeyk]

Hello Dr Anna can I ask.? is it okay to have Greek yogurt every morning? I have every day a cup of yogurt with seeds (pepita, sunflower) flaked almonds tbs of each of these and half cup of berries. I have had my thyroid (ca) removed and only one parathyroid left working apparently and if I don’t have the yogurt I get tingles in my fingers, but I try to eat Mediterranean diet but from what you say in this video, it’s consumed much less than I do. Could this contribute to me not being able to lose weight? Is their other breakfast I could consume that gives a good kick of calcium to start my day?

[Javaman]

Perhaps you are a good person to ask. What about butter. I've been told so many things. Butter in a natural, 1 ingredient thing and it is better than the processed plant based butters. I've been told that it is just bad fat. I know that to make butter you need milk, and to get milk you need to have cows lactating and the milk not going to calves. What do you recommend?

[sirloin]

*Is it useful to drink 1 litre* (35 fl oz in old money) *of water, 1/2 hour before a meal?*

I’ve heard that the ‘stretch’ sensors in the stomach to know when it is ‘full’, takes about twenty minutes to reach the brain.

[CrazyMaryJo]

Just a note: peas 🫛 and corn 🌽 are inflammatory, for those with chronic pain. Dairy 🥛 is inflammatory for many; my inflammation doesn’t mind any form of dairy. Really good segment Dr. thanks 🙏