What are you really supposed to be eating in a day?

You see them a lot, in advertisements, in health stores, in grocery stores, maybe even in your child’s school cafeteria. What am I talking about? Food Pyramids. Triangle charts that tell you what, as a healthy individual, you are supposed to be eating in a day. Problem is, most of them are wrong. *Gasp* I know what you’re thinking… “But there’s one in my doctor’s office, surely they know what they’re talking about!” “There’s a food pyramid poster in the lobby of my gym! There are health instructors there! What do you mean it’s wrong?” Well, in order to understand why the way most people are told to eat is not really good at all, we have to go to all the way to Sweden. That’s right. Sweden. The food pyramid was brought about in 1978 by their government. It migrated over here thanks to the USDA (Untied States Department of Agriculture) in 1992. The pyramid was not created by studied nutritionists or knowledgeable athletes. No sir, it was made by a government who had to support all of the farmer’s needs in their country. It was based on sustaining people off of cheap, mostly nutrition void food and then packing in the other nutrients you needed to survive with as little cost as possible. What does this lead to? Multiple countries that are now thoroughly mislead as to what they’re supposed to be eating. So, what’s really meant to be powering your body through your tough days? Well, most food pyramids have carbohydrates as the largest portion of your food. Then comes veggies and fruit, then protein and dairy, and last on the list is fats and sweets. What your pyramid should look like is this: 

Sugar and processed foods should be the thing you take in the least of. This category is comprised of basically anything found in a jar or package. I’m not talking beans or canned fruit, though both of those should be used sparingly, I mean foods like lunch meat, canned meats, white and brown sugars, alcohol, white bread and chips, pastries and cookies, cereal, soda, microwaveable or packaged meals and candy. Also included in this category is red meats like steak, and oils like canola or vegetable oil.

The second to top tier is dairy or dairy substitutes. Though I personally advise against dairy, mostly because of widespread food allergies and the havoc it can wreak on your mucus membranes and stomach, most people consume dairy or other animal products like goat cheese. Whether you eat dairy or things to substitute for it, such as soy, rice or almond milk, it should not comprise most of your diet. 

Many people believe that fat, of any sort, is bad for you. This is absolutely not true. While you still should watch the amounts of -even healthy- fats you take in, foods like avocados and peanut butter have healthy fats that can help you feel fuller and more satisfied when you eat. Pistachios, cashews, almonds, walnuts and pecans are all great nuts to snack on alone, or you can eat their nut butters. Fats should be eaten in moderate amounts, along with carbohydrates. Whole grain bread, rolled oats and real granola are all good carbs that can help you, like good fats, to stay full and give you long- term energy. 

Processed meat coated in more processed flour drenched in oil is not the kind of protein you should be eating. Lean meats like fish, chicken and turkey are all vital parts of your meal plan if you ingest animal products. Seeds like quinoa and buckwheat are also fabulous sources of protein and are good alternatives, especially for vegetarians or vegans that need a little extra protein.

The foods that should make up most of what you eat are fruits and vegetables. Of that part of your diet, veggies should comprise about 75% and fruits 25%. Leafy greens are chock full of iron and greens like kale, Swiss chard, arugula, spinach and watercress are all easy to cook with and all have the ability to be eaten raw. Fresh fruits and vegetables should make up if not all, about 90% of your intake. Though canned fruit can be a nice, quick snack, you should always try to eat fresh fruit instead. If your food can go bad, it’s probably good for you. Most canned fruits are kept in sugary syrups and juices and takes away from the health benefits that it would have had. 

If your health is something you already watch, or are interested in looking after and especially if you are trying to lose weight, what you eat should correspond to this food pyramid on a larger scale than the popularized pyramids most people follow. You can always alter your personal pyramid as some people need more or less protein and many people have dietary restrictions that doesn’t enable them to eat certain foods or food groups. Figure out what foods, or combination thereof work for you. Your body deserves the best, and the best are always the brightest (veggies).