Vegetables
Goal: 4+ servings

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.

Example Servings
  • 1 cup237ml300g10.58 oz
  • 2 cups473ml600g21.16 oz
  • 2 medium90g3.17 oz
  • 1 large115g4.06 oz
  • 1 large114g4.02 oz
  • 1 large123g4.34 oz

MyPlate.gov

Cereals and Grains
Goal: 3+ servings
Example Servings
  • 1/2 cup118ml202g7.13 oz
  • 1/2 cup118ml117g4.13 oz
  • 1/2 cup118ml234g8.25 oz
  • 1/4 cup59ml28g0.99 oz
  • 1 slice32g1.13 oz
  • 1 cup237ml28g0.99 oz
Fruits
Goal: 3+ servings
Example Servings
  • 8 oz227g1 large
  • 2 medium
Legumes
Goal: 1+ servings
Example Servings
  • 1/4 cup59ml38g1.34 oz
  • 3 tbsp44ml48g1.69 oz
  • 1/4 cup59ml48g1.69 oz
  • 1/3 cup79ml52g1.83 oz
  • 2/3 cup158ml105g3.7 oz
Nuts
Goal: 1+ servings
Example Servings
  • 1 cup237ml
Fish
Goal: 2 servings / week

This can be averaged over the week. So ~2 - 4 oz servings a week

Fats
Goal: Mostly Unsaturated
Examples

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.

Meat
Goal: < 1 serving

1 serving = 4 oz of beef, chicken, pork, or lamb is approx the size of a deck of cards

Alcohol
Goal: < 1-2 servings
Example Servings
  • 12 fl oz355ml
  • 5 fl oz148ml
  • 1 fl oz30ml

1 serving or less for women, 2 servings or less for men.

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Today's Mediterranean Diet Score

Out of 9 possible points

30-Day Nutrition Score Trend

Daily scores out of 9 points maximum

Based on the Mediterranean Diet. Learn Why

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.

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.

Sources & Additional Resources