Reprogram Your Genes For Health, Happiness And Vitality
Part 7: A revised food pyramid
Following on from Part 6, here is a summary of Paul's recommended food pyramid:
Non-starchy vegetables – These should make up half of your plate at every meal. Vegetables are the key cornerstone of
health, with the Harvard Nutrition department recommending that we eat between 7 and 13 serves per day, depending on your size. Go for lots of different colours (this denotes different nutrients) and try to purchase your veg from farmer’s markets, to ensure freshness.
Snap frozen veg are a good option. Starchy veg, fruit and fermented foods – Eat these daily, but not too much. Berries are probably your best fruit choice and I recommend a large handful and one other serving of fruit daily. Avoid fruit juice due to the high fructose content and go easy on the tubers, such as potatoes, carrots, turnip and sweet potato. Ideally have a little fermented veg or tofu daily, as it’s great for cultivating good bacteria in your gut.
Protein rich foods – I am a fan of fish and meat and quality is key here. Wild fish is definitely the way to go, and when you’re
eating meat, think of the lifestyle of the animal – game meats, such as kangaroo, are more nutrient dense than beef. Ensure that you only eat grass-fed meat and try to eat organ meats, such as liver, at least once per week. Bone broths are highly nutritious and a great addition to your diet and feel free to eat as many free range eggs as you like.
Fats and oils – My advice is to completely avoid vegetable oils as they are highly unstable and become oxidised very easily.
If you must fry food, use coconut oil, lard, tallow or butter as saturated fat is very stable and doesn’t become oxidised. Olive oil is a great choice for baking and using on salads, as are nut oils. Avocado is highly nutritious and should be used liberally, as should legumes, nuts and seeds – especially sprouted seeds.
As for grains and dairy, I recommend that you cut these out, just for around three weeks (that includes all bread), and then
slowly reintroduce them bit by bit. Gluten (the protein in wheat) and caesin (the protein in dairy) are the most inflammatory
proteins and cause digestive issues in quite a few people. Start back with quinoa and rice and then one of either wheat or dairy – if you start to feel bloated, you’re probably intolerant.
Lastly, and probably most importantly, is how you spent that 20 per cent. Treat foods are important in a sustainable diet, but try
to choose quality, whether it’s ice cream, chocolate or pizza. And remember, liquids are part of your diet so to avoid drinking
extra calories, try and opt for water.
Click the links below to read the previously published articles in this series: