Mediterranean

alex2017new wrote: »

Ok, any idea how many calories I should be eating and also my what settings of % for carbs,protein and fat should be..I’m so lost?

Here's a good source for what the Mediterranean way of eating is: https://memory.ucsf.edu/sites/memory.ucsf.edu/files/MediterraneanDietHandout.pdf

How many calories you should be eating depends on your height, weight, activity level, and goals, and does not vary based on what type of diet you are eating. Go through MFP for a goal. We could help you with that if you tell us stats and your goal (weight loss or whatever).

If you use the MFP way you add back intentional exercise daily and the goal goes up (the original one assumes no intentional exercise).

Macros do not matter for the Med diet, they can be quite varied, so I'd start with the MFP basic ones but not worry about hitting them exactly. You will learn over time what works best for you.

What specifically did your doctor say about the reasons for choosing this way of eating? Often it's just because it's generally healthful, and it's about focusing on vegetables, fruits, and whole food or whole grain carbs like beans and lentils (these also come with protein), potatoes and sweet potatoes, and the many kinds of grains. Also healthy fats like those in olives (and olive oil), avocados (although not actually Mediterranean), and nuts and seeds. And fish or other seafood as the main source of meat with other meats eaten more sparingly. Compared to the supposedly average US diet, it tends to decrease sat fat, decrease highly refined carbs and foods high in fat and sugar, and of course increase some foods that are really good for you, like vegetables, etc., as well as increasing fiber. It also tends to focus on cooking from whole foods.