I grew up with the idea that as long as I had a vegetable (potato chips counted), a fruit (I drank a lot of fruit juice) and a healthy carb cereal (whole grain of course!) that I was eating fairly healthy, right?
Wrong. Now, in fairness to my Mom, the Food Pyramid looked a lot different back then—5 servings of bread, cereal, pasta(load on the carbs)!
That old Food Pyramid has changed substantially over the years and is now called "MyPlate". Unfortunately, recommendations are still influenced by economics rather than science, which means it still isn’t the best guideline to use.
Fortunately, there are MANY Integrative and functional medicine health professionals working hard to see this changed and offer a better answer to the "deficiencies" in the American diet. (Put in link to Harvard study or Cornell Study for plate options)
I spent years not only learning about true health but practicing and feeling it. Here is my "Optimal Plate" ratio I live by:
- 25% Plant or Animal Protein
- 25% Leafy Greens/Whole Grains
- 50% Vegetables/Fruit
- + Healthy Fats
- Total : 100% +Optimal Plate
Let me break it down for you!
Veggies/Fruit
Eat the colors of the rainbow! Produce is filled with Phytonutrients. The best veggies and fruit are "lower glycemic" options and are full of heart and gut healthy fiber, antioxidants, all the goodness you can name. Veggies are the very staple of a healthy diet. No need to weigh your food.If you want to use the fist rule aim for 3-4 fist fills.
Best options for Veggies/Fruits: Always go for "Organic" when you can (look for UPC codes that start with "9" to ensure they are organic). Here is the list of the updated "Dirty Dozen"
Leafy Greens/Whole Grains
You can choose whichever you prefer. I think it’s best to always include a leafy green, but whole grains can certainly be added. Try to opt for gluten free grain options. I try and stick to the 1/2 cup rule for grains. If you opt for a starchy carb over the grain then go with something like a "sweet potato" that has high antioxidant and vitamin properties.
Dark Leafy Greens aid in overall digestion and immune boosting support. Think of them as a daily dose of metabolic "boosting power".
Best options for Dark Leafy Greens include: Kale, arugula, watercress, escarole, collard greens, beet greens
Plant/Animal Protein
Protein is a necessary building block for a healthy body. QUALITY is extremely important when choosing a healthy protein. When choosing animal protein always opt for grass fed/grass finished, pasture raised, organic meats. For fish always opt for "wild" sustainably raised fish and stay clear of anything listed as "farm raised or specific fish that is labeled as being "high" in mercury. Make sure your "plant based" protein is always non-GMO and certified organic.
Options for Animal Protein include: Lean Beef cuts like (filet), turkey, chicken, eggs, wild Salmon, wild Halibut Options for Plant Protein include: Peas, quinoa, lentils, beans
Healthy Fats
Healthy fats keep you satisfied or “full” longer. They help keep your blood sugar stabilized especially when eaten as a healthy snack in between meals, and help to absorb vitamins and nutrients! They are necessary for heart, hormonal, and endocrine health just to name just a few.
Options for Healthy Fats: Extra Virgin Olive Oil (Cold pressed and unrefined), Coconut Oil (Cold pressed and unrefined), Organic pasture fed ghee (clarified butter), Avocado's, nuts and seeds (preferably raw or dehydrated), Full fat coconut milk and butter
Don’t forget to drink lots of water. My formula is to take your total body weight and divide by 2 to give you the number of ounces you need a day. Add in a little lemon as it aids with digestion and detoxification. A green or herbal tea is a great addition to water too.
Eat for optimal health and your body will "thank you" for years to come!!
In Good Health Always!