The food pyramid has changed at least four times since I have been on this planet. Eating ancestrally and real food is always what our bodies have and will always need. Enriched flours, cereals and processed foods have no business in our “food pyramid” or daily lives. The new pyramid is all about money. The creators are recommending ‘profitable’ foods in new food pyramid that have little to low nutrition.
Let’s break down this government recommended “health foods” label:
- Frosted mini wheats first ingredient is “whole wheat” which sounds healthy, but it is non organic so sprayed with glyphosate which has been shown to increase your chance of cancer by 41%, heck no. Learn more about gluten, glyphosate and GMO crops on my gluten debate blog.
- Sugar as the second ingredient. This is inflammatory and addicting. It is in a processed form and not even a natural form that has some benefits, another big no.
- Brown rice syrup and Corn syrup...more sugar and non organic so there is more glyphosate in that crop as well as the GMO corn used. Come on, are we seriously surprised we have chronic inflammation and obesity yet?
- Natural and artificial flavorings are one of the first things I tell my clients to avoid. There is nothing natural about them. It is a chemical compound on average made up of 600 things in a formulation that contains preservatives, emulsifiers, solvents and other additives. This taxes the body and digestive system to break down something nothing close to natural.
- Gelatin from a non grass-fed cow, so basically bones of a animal fed GMO corn and injected hormones or antibiotics, again no thank you! Grass-fed gelatin can have a great healing component to your body (I talk about this on the supplement page), but not in this form.
- Soybean Oil and other vegetable oils are another thing I take my clients away from right away. Read my Fat Debate blog to learn more about healthy fats. Fats have became a fear mongered sales pitch over the last twenty years. This soybean oil is again made from GMO crops, extremally inflammatory and unstable and in a lot of processed foods.
- Dyes have no nutritional use at all. Not naturally occurring colors are linked to many neurologic disorders. I honestly believe half of the AHD or Spectrum disorders could be mis diagnosed due to the ingestion of ingredients like these in many popular kids foods.
- Preservatives such as BHT in this product work to preserve foods, but have heavier side affects than it is worth. There are questionable connection’s to cancer. Many of us are not healthy enough to be exposed to these chemicals as frequently as we are.
Real food such as eggs, dairy and meat are marked as a low nutrient dense food.
This angers me beyond all measures. In no way should processed foods be ranked higher than real foods. As discussed above they are pumped full of artificial ingredients, and then enriched with vitamins and minerals to help off set some of the oxidation and damage done by simply ingesting them. Enrichment in your food is not usually a good thing.
I do believe you should always strive to buy the highest quality protein and animal products. This meaning grass-fed or pasture raised and then organic if you can afford it. Animals that eat grass and natural elements have much higher nutrition. Similarly, grass fed animals cause less inflammation and cortisol spikes than conventional meats do. Conventional animals are fed GMO Corn and kept inhumanely in barns. Subsequently, they are pumped full of antibiotics and steroids. Over 65% of antibiotics in the world are used on animals, that is saying a lot since we overuse antibiotics as humans.
My food recommendations:
No two humans are a like. Your bodies nutrient requirements and metabolic needs will not be the same as mine. Below is a range of macronutrients with healthy examples of each I give my clients to start with. I tell them to tweak it as they feel better after a certain combination.
I offer Hair Tissue Mineral Testing (HTMA) that helps target in your metabolic and nutrient needs to a more bio-individual level, but by working 1:1 we can usually figure out your bodies needs.
I do not think there is a “pyramid” example, as all meals should be balanced with carbohydrates, fats and protein. Eating just protein is just as harmful as eating all processed carbs.
Starchy vegetables and soaked whole grains are a great part of an individuals diet. We have been taught to fear carbohydrates alongside fats. These keep us full and help provide fiber to feed the good gut bugs in our microbiome. Quality is important, processed white bread is not a good choice as it is not complex but a simple carbohydrate.
- Vegetables & Fruit: Local, in-season vegetables and fruits, with an emphasis on whole foods (avoid juices to retain fiber). Choose organic when possible, especially when consuming skins.
- Tubers & Squash: Local, in-season sweet potato, yams, taro, plantains, pumpkin, parsnips, rutabaga, etc. Organic is preferable, especially if eating the skins. Especially important for active, pregnant, or breastfeeding individuals.
- Grains & Legumes: Whole, organic, and properly prepared grains and legumes such as wild rice, quinoa, black beans, chickpeas, etc. Only consume if well tolerated and preferably after being soaked, sprouted, or fermented.
Fat is a vital building block and source of energy in the body. Our goal should be a 1:1 ratio of omega-3s and omega-6s in our diets. Today that ratio looks more like 15:1. Decreasing Omega 6s and 9s are important as we overconsume nuts and seed oils in processed foods.
Polyunsaturated Fats (PUFAS) : These fats are beneficial but should be on the lower end of our fat percentage. Learn more on my fat debate blog.
- Omega-3s: Wild-caught fish & oils (e.g. mackerel, salmon, cod, herring, sardines & anchovies), egg yolks, walnuts and natto.
- Omega-6s: Organic, unprocessed nuts & seeds (e.g. pistachios, pumpkin & sunflower), and cold pressed oils from blackcurrant, evening primrose, sunflower, sesame & flaxseed.
- Omega-9s: Organic olives, avocados, almonds, hazelnuts, and macadamia nuts, and cold-pressed oils from each.
- Organic virgin coconut oil
- Fats from pasture-raised animals (e.g. beef, pigs, lamb, bison, buffalo, elk, goat, etc.).
Given its myriad roles in the body, it is critical to consume enough protein each day. Examples include:
- Seafood: Wild-caught fish & seafood, preferably lower on the food chain (e.g. sardines & anchovies) to avoid bioaccumulation of heavy metals.
- Meat: Organic, 100% grass-fed, pasture raised ruminant animals (e.g. beef, pork, lamb, bison, buffalo, elk, goat, etc.).
- Poultry & Eggs: Organic, 100% pastureraised poultry & eggs (e.g. chicken, turkey, duck, etc.).
- Dairy: Organic, raw, full-fat, 100% grass-fed or pasture-raised milk products (e.g. cream, milk, cheese, cottage cheese, etc.). Only consume if well tolerated.
- Nuts, Seeds & Legumes: Organic soaked & sprouted nuts, seeds in moderation if tolerated
I tell my clients to keep track of there meals at first. Once they feel satisfied, energetic with no craving, you found your bodies macronutrients current need. This may be completely overwhelming to some, or you may be very well versed in the marketing that has been done to us surrounding food. If you would like to learn more and feel confident on buying food and supporting your family, I highly recommend buying and completing my self paced Foundation of Health Course. You can buy the entire course or the module subject that interests you the most. More information is on the “How to Work With Me” tab above.
Eat Well, Be Well, Live Well
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