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Explore how to eat well
1. Explore How to Eat Well
A good diet is an essential part of your healthy lifestyle â and I mean good and tasty, too.
It may sound a little bit ridiculous, but most Americans really donât understand what a
good diet is. And that may be part of the reason weâre so susceptible to food fads and
diet crazes.
Hereâs just one example that I call the Protein Myth. For decades, Americans have been
told they need to eat meat or dairy products at every meal in order to get the proper
amount of protein. Nothing could be farther from the truth. Grains, nuts, seeds, most
vegetables, and even many fruits contain protein. If you eat those foods â fresh and
unprocessed of course â youâll get more than enough protein. And that doesnât even
include dairy products, fish or chicken, which are all very high in protein.
How Do We Get These Lopsided Notions?
Dairy products⊠red meat⊠and more health-threatening foods have muscled their way
onto the pyramid not because of your health but because the cattle and dairy lobby
groups wield so much power in the federal government. So you and I, and our kids, end
up with government âeducationâ on nutrition that helps perpetuate the poor diet that many
Americans eat. Consequently, a lot of people fall prey to kooky, radical diets. (One thatâs
popular now is that you should eat NO fat â nonsense)!
The Mediterranean Pyramid
I want to applaud the work of nutritionists who didnât want folks to swallow the USDA
recommendations, so they came up with their own based on the traditional
Mediterranean diet. In fact itâs been recently revised â you can find it on the Harvard
research website: www.oldwayspt.org. You might findthis pyramid helpfulin determining
what mix of foods you should eat over the course of a month.
The Mediterranean pyramid, created by a group led by the Harvard School of Public
Health, turns the government pyramid on its head. It suggests you eat:
â Fruits, vegetables, beans, nuts and other complex carbohydrates every day.
â Olive oil every day.
3. Calcium-Rich, Non-Fat and Delicious
The Mediterranean pyramid specifically mentions the great food yogurt. I am a big fan of
non-fat yogurt. Itâs packed with nutrients, has beneficial bacteria for the digestive system,
and has no saturated fat. One serving of yogurt provides more calcium than a serving of
milk. Some research indicates that yogurt may also give your immune system a shot in
the arm.
Whole Grains for Nutrition and Fiber
For most North Americans, grains are uncharted territory. I recommend making whole,
unprocessed grains a part of every meal. For example, in the morning, have whole grain
cereal such as Erewhonâs Crispy Brown Rice. For lunch, have some whole grain bread,
and for dinner put rice, barley, or quinoa on the menu.
I havenât talked about one component of the Mediterranean pyramid. Wine certainly is
part of the Mediterranean pyramid. The French, Italians, and Greeks tend to drink red wine,
often watered down, with lunch and dinner. I see the other foods, as key to the
healthfulness of the Mediterranean diet. Just remember moderation. If you donât
otherwise drink alcohol and enjoy a glass of wine with dinner, I say, âCheers.â If you donât
have a taste for wine or if you take prescription drugs, Iâd skip the wine and enjoy all the
other wonderful foods that this way of eating has to offer.