Taking It Back To Basics

A lot of us want to make nutrition improvements but overthink what we should be doing. So let's take it back to basics.

Remember the 90s food pyramid? As I compare it to the Plant Proof pyramid of the 2000s, it's alarming. The 90s version required 6-11 servings of bread, cereal, rice, and pasta PER DAY. 6-11!!! That's nuts and just one of the alarming issues with the old pyramid.

Here we will discuss the food groups we should all be concentrating on and their health benefits.

Vegetables

Vegetables include greens, starchy, and nonstarchy plants. They are associated with protection from major chronic diseases and cardiovascular disease. Greens, in particular, are loaded with fiber, protein, vitamins, and disease-fighting phytochemicals. Eating vegetables will leave you feeling full and satisfied and we should consume six servings per day.

Six servings may seem like a lot but you can add spinach to your scrambled eggs, have a salad for lunch or dinner, have a smoothie as a snack, and load up your stir fry with veggies to get the daily recommended servings.

You don't have to stick with the traditional veggies either. Venture out and try vegetables from other cultures. Some options include bok choy, callaloo, seaweed, jicama, and yucca.

Beans and Legumes

We should have 3+ servings of beans and legumes daily but most Americans who adhere to the SAD (Standard American Diet) don't get close to that.

This food group is generally low-fat, high-protein, packed with vitamins, minerals, antioxidant compounds, and dietary fiber.

The benefits of consumption include:

• Regulated bowels
• Removal of toxins
• Lower blood pressure
• Reduction of cholesterol

Here are a few ways you can incorporate beans and legumes into your meals:

• Add to soups
• Puree to create a dip
• Add to your pasta sauce in addition to meat or as a meat replacement

Fruit

Fruits are an essential part of a healthy diet. They are packed with vitamins, minerals, antioxidants, and fiber, which are all important for good health and we should be getting at least 4 servings per day, with one coming specifically from berries.

The benefits of eating fruit:

• Potential protection against certain cancers
• Improved immune system - they're packed with antioxidants, which can help protect your cells from damage
• Protection of the brain - they're a good source of B vitamins, which are important for brain function. Eating fruit has also been linked to a lower risk of depression and anxiety
• Weight loss - fruits are low in calories and fat, and high in fiber, which can help you feel full and satisfied

You can incorporate fruit into EVERY meal and snack.

• If you prefer to drink your fruit, have a smoothie. Remember, when fruits are juiced, fiber and other essential nutrients are removed, so blending is better than juicing
• Add fruits to your salad. Think apples, pomegranate seeds, oranges, and berries
• Grill your fruit to complement the other food groups on your plate. Pineapples, peaches, and pears are a nice place to start

Whole Grains

Whole grains are packed with fiber, protein, essential fatty acids, nutrients, vitamins, minerals, and carbohydrates. These components give us the energy we need to get through the day.

Here are a few of the many benefits of consuming whole grains:

• Weight Loss - whole grains are high in fiber, which can help you feel full and satisfied after eating
• Improved heart health - whole grains contain nutrients that can help lower cholesterol levels and reduce the risk of heart disease
• Reduction in the risk of type 2 diabetes - whole grains contain fiber, which can help to regulate blood sugar levels
• Improved digestion - whole grains are a good source of fiber, which can help to keep your digestive system healthy

There are many ways to incorporate the recommended three servings per day into your diet. Here are a few ideas:

• Choose whole-wheat bread and pasta over white bread and pasta
• Eat brown rice instead of white rice. Quinoa, farro, and millet are also great options
• Make whole-grain pancakes or waffles for breakfast
• Add whole-grain flour to your baked goods

Animal Products - Meat, Poultry, Seafood, Dairy

For the majority of the population, meat, poultry, and seafood are usually the main focus on our plates. We build everything around that staple and incorporate it into every meal. Here's why this is a mistake:

• Eating large amounts of animal protein has been correlated with increased incidences of chronic disease, cancer, and mortality
• Processed meats (bacon, sausage, salami, etc.) have been linked to stomach cancer, breast cancer, and colon cancer, and have been classified as carcinogens by the World Health Organization
• Animal proteins are high in fat and calories, which can cause weight gain if consumed in large amounts

Another downside is that the more meat on your plate, there are fewer vegetables, whole grains, and beans - the very food groups needed to fight disease and keep you healthy.

I often hear, "Where will I get my protein if I don't have this food group?". There are tons of places to get your protein like beans, legumes, and whole grains.

I won't tell you to give up this food group but I do recommend that you eat less of it. Make it an accompaniment instead of the star of your plate. Also, try not to have it with every meal. When you have it, try to get the best quality (grass-fed, hormone-free, organic, wild-caught) if your wallet allows.