As a mom and Health Coach, I am struck by the fact that despite the human and financial efforts made by the U.S. Department of Agriculture for over 100 years to show in a didactic way how we should be eating, the statistics on the obesity rate continue to rise in the opposite direction. It is estimated that by 2030, 50% of the U.S. population will be obese. On the other hand, 8 of the 10 leading causes of death by 2022 could have been avoided by eating a healthy diet. So what is healthy eating?
In this article, I want to introduce you to a smart and versatile feeding alternative that I believe is suitable for the majority of the world's population, with the exception of infants under 6 months, who should be exclusively breastfed.
For me, I have designed this food pyramid based on my training in Modern Nutrition, which I also apply in my life and that of my family, especially my two sons, one 16 years old who is an athlete and very active, and another 13 years old who has cerebral palsy with a history of SIBO (overgrowth of bacteria in the gut) and skin allergies, which are already part of the story since I changed the order, foundation and quality of his food. It is just a didactic way to understand the prioritization of the nutrients the body needs to function, to get rid of probable inflammation you are having and to get your gut health back on track.
The foundation of this diet is found in animal proteins such as fish, seafood, red and white meats, eggs, and healthy fats such as animal lard, bacon, olive oil, coconut, avocado, butter and ghee. By consuming these foods, your body will receive strictly the nutrients it needs and will experience a feeling of satiety adequate for optimal functioning.
Then, there are dairy products and their derivatives, such as cheese, yogurt, cream and butter. On the third and fourth step of this pyramid are non-starchy, low-carbohydrate vegetables and others with a low glycemic index, which can serve as an accompaniment to your dishes.
Finally, at the top of this pyramid, we find fruits and nuts, which add a touch of exotic flavor to the palate. However, it is important to consume them in moderation due to the natural sugar content of fruits and the anti-nutrient content of nuts.
You don't have to be a great chef to achieve a healthy diet, in fact this type of diet is so simple that you will save time and energy in the kitchen and surely money in medications.
This dietary structure can be followed in any part of the planet, since it does not discriminate against anyone and adapts to different cultures and food traditions. As you can see, there are no portions, because what is sought is that you eat to satiety starting with the base, which is what will give structure to the body.
You're probably wondering about the absence of foods like potatoes, cassava, wheat, corn, barley, plantains or grains like beans and lentils. If you're at a time in your life when you need to break through inflammation, metabolic disease or just lose weight, it's best to stay away from them until you get your health back on track.
Remember that food is the real medicine, as it nourishes every cell in your body and that the choice of what you put in your mouth is a daily decision that impacts your long-term health.
Unfortunately, with so many processed products full of sugar, chemicals and dyes, we have been sold the false idea of delicious products that are easy to prepare and consume. But, in the long run, they are leading us to an increasingly sicker world, even from a young age.
Today I want to leave you with this option so that you can put it into practice for at least a week and experiment for yourself. Learn to choose the foods that nature provides is essential to give our body what it really needs.
Don't consider this nutritional pyramid as something strict or as a form of punishment, adopt it in a balanced and varied way. This means choosing fresh, seasonal, minimally processed, organic and ideally grass-fed and pasture-raised foods, and wild type for seafood and fish. Eliminate the consumption of ultra-processed foods rich in added sugars and saturated fats, with that step alone you have already gained enough!
Remember that it is important to get help in your nutrition to design and define a personalized plan according to your individual needs.
Disclaimers:
"The information provided is for educational and informational purposes only, and is made available as self-help tools for your own use; it is not intended as a substitute for professional medical advice, diagnosis or treatment. Always consult with a health care professional."
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