Perfect Health Diet - A diet for healing chronic disease, restoring youthful vitality, and achieving long life
In the book, they deconstruct an ancestral diet and come up with optimal amounts of food to eat. The PHD food pyramid (apple actually) is composed of .5-1 pound of starchy food, .5-1 pound of other veggies, .5-1 pound of meat, and some supplemental and healthy snack foods. Eggs are considered supplementary food and they recommend eating several a day.
The diet itself is up to interpretation for the individual reader in that you will have to take activity levels, goals, and health issues into account when deciding what is best for you.
The way I have tailored the PHD to me is to eat 1 pound of starch, meat, and veggies most days. That comes to about 1500 calories alone, but I also eat some other stuff like nuts, cheese, chocolate, etc... which ups the calories to where I maintain easily and feel good.
A pound of starch looks like 2 med. potatoes.
A pound of meat could look like a big steak; 2 or 3 chicken breasts; 4 cans of sardines; or a combo. 4 'deck of card' size servings is about 16 oz.
A pound of fruit and veggies looks like 3 bananas; 4 apples; a big-ass salad; or a combo of similar.
In daily eating I don't weigh anything, unless there happens to be a scale and I'm curious. I just eat a couple potatoes, a lot of meat, and a lot of veggies. I only use fat sparingly, but it ends up being about 50% of total calories a day.
Other starch sources recommended by PHD are rice, sweet potato, and tropical starchy foods like taro, tapioca, and plantains.