Forget the heavily flawed pyramid of the Standard American Diet (SAD)! Where the emphasis is on inflammatory and nutrient-lacking grains and vegetable oils (seed oils).
This food pyramid conveys which foods and categories to emphasise in the model of our hunter-gatherer ancestors.
Most volume in your meals should lean towards vegetables whereas most calories should come from animal sources (meat, fish, fowl, and eggs) due to their caloric density.
Vegetables
Abundant and varied intake for maximum nutrition and antioxidant values.
Opt for colourful, locally grown and/or organic.
See The Food Quality Spectrum for the best-to-worst of vegetable quality choices.
Meat, Fish, Fowl, Eggs
Rich in healthy fats and protein.
Fats: saturated, monounsaturated, and Omega-3s, these foods are crucial for cellular, hormonal, and metabolic function.
Protein: crucial for your body to build, repair, and recover.
See The Food Quality Spectrum for the best-to-worst of meat, fish, fowl, and eggs quality choices.
Healthy Fats
Cooking: Animal fats, avocado oil, butter, coconut oil
Eating: Avocados, coconut products, nuts, seeds & their butters, olives, extra virgin olive oil
See The Food Quality Spectrum for the best-to-worst of fats and oils choices.
Moderation Foods
Fruits: Local, fresh, high-antioxidant (berries are #1) – click. here for best-to-worst spectrum.
High-Fat Dairy: Full-fat milk, cream, yogurt, aged cheese, fermented (kefir, sour cream)
Nutritious Carbs: sweet potatoes, squash, quinoa, wild rice
Dark Chocolate: 85%+ cacao (antioxidants, low sugar, high satiety)
Supplements, Herbs, Spices, and Extracts
Herbs, spices, extracts: high-antioxidant and nutritional value.
Supplements: multivitamin complex (avoid those containing folic acid), omega-3, prebiotics, probiotics, protein powder, vitamin D3, vitamin K2