I love this great advice: eat food, not too much, mostly vegetables.
I worked in this field so I could go on and on but I will simply recommend a few of the best books I’ve read.
Real Food: What to Eat and Why Nina Planck
In Defense of Food Michael Pollan
The Vegetarian Myth Lierre Keith
Whole food is real food, processed food has an enormous environment impact on the planet. Things that don’t grow where you live burn fossil fuels to get to your plate. Those options are often greenwashed to be promoted as an ethical/environmental option when the opposite is true. Where would I get almonds, coconut, jackfruit? Nowhere local. Indigenous people can’t eat their traditional diet of quinoa and are forced to exist on the poor substitute of nutritionally devoid rice so all that protein rich quinoa can be exported.
I mean, eat things because you want to and you like it, those are valid reasons! But not because it’s “better” for anything, it isn’t really. It’s worth it to examine these things if your priority is ethics or the environment. Many people base their diets on nutrition and taste, there are different reasons for allthethings.
4oz of meat is a serving, it’s about the size of a deck of playing cards. Dairy is best used as a condiment only. Replacing any whole food with starchy carbs is not the best idea.
The future of protein is bugs, they can be ground into powder with minimal processing and added to all sorts of things. I don’t want to eat them but that’s a mental construct.
Oh, also, I gave myself a B12 deficiency with a raw vegan diet. I was supplementing, it’s about absorption for a lot of people, including meat eaters. It’s worth it to have regular blood screening to check up on these things in my opinion. I watch B12, iron, vit D, thyroid function (iodine), etc.