Create custom meal plans tailored to your dietary preferences and nutritional needs
Learn to estimate portion sizes using everyday objects as references
Size of a deck of cards or palm of your hand
Size of a baseball or your fist
Size of a tennis ball or cupped hand
Size of your thumb tip
Size of 4 dice or your thumb
Size of a golf ball or small handful
Calculate nutrition information for your homemade meals
The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate eating plan that forces your body into a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy instead of carbohydrates. The typical macro breakdown is 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
The diet has shown promise for managing epilepsy, type 2 diabetes, and certain neurological conditions. However, the initial transition can cause "keto flu" symptoms, and long-term adherence requires careful planning to ensure adequate nutrient intake.
The Paleolithic diet mimics the eating patterns of our hunter-gatherer ancestors, focusing on whole, unprocessed foods. It includes lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, legumes, dairy, refined sugar, and processed foods. The philosophy is that our bodies are genetically programmed to eat like our Paleolithic ancestors.
This diet naturally eliminates many processed foods and added sugars, leading to weight loss and improved health markers. It's rich in protein and fiber, promoting satiety and stable blood sugar levels. The emphasis on whole foods provides abundant vitamins, minerals, and antioxidants. However, excluding entire food groups like grains and dairy may lead to nutrient deficiencies if not carefully planned.
Inspired by traditional eating patterns of countries bordering the Mediterranean Sea, this diet emphasizes fruits, vegetables, whole grains, legumes, nuts, and olive oil. It includes moderate amounts of fish and poultry, limited red meat, and optional moderate red wine consumption. The diet is renowned for its heart-healthy benefits and sustainability.
Research consistently shows the Mediterranean diet reduces risk of heart disease, certain cancers, diabetes, and cognitive decline. The high content of omega-3 fatty acids, antioxidants, and fiber provides anti-inflammatory benefits. It's also one of the most sustainable and enjoyable diets to follow long-term, as it doesn't require strict elimination of food groups.
Dietary Approaches to Stop Hypertension (DASH) was originally developed to lower blood pressure without medication. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting sodium, saturated fat, and added sugars. The standard DASH diet allows 2,300mg of sodium daily, while the lower-sodium version restricts it to 1,500mg.
| Food Group | Servings |
| Grains | 6-8 servings |
| Vegetables | 4-5 servings |
| Fruits | 4-5 servings |
| Lean Proteins | 6 or fewer servings |
This diet effectively reduces blood pressure and LDL cholesterol, decreasing heart disease risk. It's rich in potassium, magnesium, and calcium—minerals crucial for blood pressure regulation. The balanced approach makes it suitable for the whole family and sustainable long-term. Many experts consider DASH one of the healthiest overall eating patterns.
Flexitarian combines "flexible" and "vegetarian," describing a primarily plant-based diet that occasionally includes meat and animal products. It's less restrictive than vegetarian or vegan diets, making it more sustainable for many people. The focus is on adding more plant foods rather than eliminating animal products entirely.
This approach provides the health benefits of plant-based eating—reduced risk of heart disease, diabetes, and certain cancers—while maintaining flexibility. It's environmentally sustainable, reducing carbon footprint without requiring complete elimination of animal products. The diet naturally increases fiber, antioxidants, and phytonutrients while reducing saturated fat intake.
As we age, our nutritional needs evolve. Adults over 50 require more calcium and vitamin D for bone health, increased protein to maintain muscle mass, and more B12 due to decreased absorption. Fiber becomes increasingly important for digestive health, while calorie needs may decrease due to slower metabolism.
Anti-inflammatory foods become particularly beneficial with age, helping combat chronic conditions. These include fatty fish, berries, leafy greens, nuts, and olive oil. Adequate hydration is crucial, as thirst sensation diminishes with age. Meal frequency may need adjustment—some older adults benefit from smaller, more frequent meals.
Successful meal planning starts with understanding your lifestyle and preferences. Begin by assessing your schedule, cooking skills, and food preferences. Create a weekly template that accounts for busy days when quick meals are needed. Batch cooking on weekends can provide ready-made meals for hectic weekdays.
Portion control is essential for any diet plan. Using visual cues—like comparing portions to everyday objects—makes it practical without constant measuring. A balanced plate typically includes half vegetables, quarter protein, and quarter whole grains or starchy vegetables, with a small amount of healthy fat.
The key to long-term dietary success is finding an approach that fits your lifestyle. Start with small, manageable changes rather than drastic overhauls. Focus on adding nutritious foods before eliminating others. Build new habits gradually—research shows it takes about 21-66 days to form a new habit.
Consider your social and cultural food traditions when choosing a diet plan. The best diet is one you can maintain long-term while enjoying life. Remember that perfect adherence isn't necessary—consistency over time matters more than perfection. Regular monitoring and adjustments ensure your meal plan continues meeting your changing needs and preferences.