New Pyramid Diet |
Nutrition Guide |
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Eat Foods Low in Fat & Cholesterol |
A little dietary
fat is needed for good health. Fats supply energy, essential acids and
promote absorption of vitamins A, D, E & K. Research has repeated proven
that high levels of saturated animal fat and cholesterol in a diet is linked
to the development of heart disease and certain cancers.
The "New Pyramid Diet" emphasizes
consumption of less total fat from all sources, saturated animal fat and
cholesterol. Food groups in the upper half of the Modified Food Pyramid (meat, dairy
and sweets) contain the most saturated fat and cholesterol. Fat, whether
from animal or plant sources, contains more than TWICE the calories of
an equal portion of carbohydrate or protein. Eat no more than 10% total
calories from saturated animal fat. Meat, milk & dairy products and
bakery goods are primary sources of saturated animal fats. All fried foods,
whether plant or anumal, add saturated fat to the diet; the cooking oil
gets hydrogenated and absorbed into the food being fried. Saturated animal
fats raise blood cholesterol. Mono-saturated fat (plant fat) and Polyunsaturated
fats (mainly from fish which also contains Omega-3) help reduce blood cholesterol
when they replace saturated animal fat in the diet. Mono- and Polyunsaturated
fats may also be found in olive oil, canola oil and pure vegetable oil.
Saturated (animal) fat,
mono-unsaturated (plant) fat and polyunsaturated (fish) fat are all needed
in a healthy diet and in an ideal daily diet would be eaten in equal quantities.
A compromise is to balance eating equal amounts of each kind of fat over
a two day period. Even so, limit fats from plants, fish and animals to
10% to 30% calorie intake: 160 to 480 calories from fat on a 1600 calorie
diet; 180 to 540 calories from fat on an 1800 calorie diet, (etc.).
Eliminate trans-fatty acids (a
chemically altered saturated fat) found in margarines, shortenings and
most "refined" salad/cooking oils. The body does not need trans-fatty acids
and studies show they raise blood cholesterol levels dramatically. It is
important to remember that the body manufactures all of the cholesterol
it needs. Adding cholesterol from egg yolks, sweets, meat and dairy products
will keep blood cholesterol levels high. The low serving guidelines from
the meat, dairy and sweets groups in the "New Pyramid Diet" will help keep
saturated fat and cholesterol levels down.
Here are some more tips
on how to reduce fat and cholesterol in a diet: |
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Avoid The Five "White" Foods Meat: MEAT contains white fat! The
average American meat eater puts over 50 pounds of fat (cholesterol) into
their body per year! This fat clogs the arteries, ultimately causing the
heart attacks and strokes that will kill approximately 50 percent of our
population.
Meat is also the primary
suspect in causing colon cancer, breast cancer, prostate cancer and other
forms of cancer. Cancer is responsible for 33 percent of American deaths.
Meat is the primary cause
of adult-onset diabetes, which kills 9 percent of our population. Meat
has been linked to gout and arthritis and a host of other physical problems.
The meat industry tells
us that we need meat for protein and strength, but we are not told that
the cooking (especially frying) of meat changes the molecular structure
of the protein and renders most protein in meat unusable by the body. If
we look to nature, we will find that there is not a single animal in the
wild that cooks the flesh it eats! (This is not to advocate eating fresh
raw meat.) Eighteen years of research has revealed meat as it is produced
and prepared today to be the single most dangerous food that we put into
our body.
MILK & DAIRY PRODUCTS:DAIRY is the second most dangerous
"white" substance we can put into our bodies for many of the same reasons
as meat. Dairy contains animal fat! "2%" milk really contains 35% fat!
We are told milk is the "perfect food", and needed for calcium. But we
are not told that the pasteurizing of milk (heating it to temperatures
of 160 degrees or higher) changes the natural calcium to an inorganic form,
which is difficult for the body to assimilate.
Research links milk and dairy
products to the most common allergies, insulin dependent diabetes, respiratory
problems, breast cancer, ovarian cancer, prostate cancer, other certain
cancers, cataracts, certain leukemia and early puberty. Research has also
discovered that dairy does not prevent osteoporosis.
In nature, no animal
pasteurizes its milk... and no animal drinks the milk of another species,
nor does it ever drink milk after the age of weaning. The only source of
bad cholesterol is animal products! Animal products are not healthy foods.
Eat them sparingly, if at all.
SALT:SALT (NaCl) is another white substance that research links to physical problems and suffering, most notably high blood pressure. The body needs sodium, but it must be in an organic form in order to be usable by the body. Table salt, sodium chloride, is an inorganic sodium compound formed by the union of sodium and chlorine that may be toxic to the body, causing it to retain fluid in an effort to keep it in suspension and out of the cells. Salt is also addictive. People who acquire "salty" palates require greater amounts of salt to satisfy their tastes. SUGAR: SUGAR is the fourth white substance linked to our physical problems. The average American consumes over 150 pounds of sugar per year! Our bodies are not designed to process that amount of sugar! Just 10 teaspoons (approximately the amount found in one soft drink) will immobilize the immune system by about 33%. Approximately 30 teaspoons of sugar will shut down the immune system for a whole day. There is a growing body of evidence that sugar substitutes (used in many "diet" and "low sugar" products) may present serious health hazards. Two of the most popular sugar substitutes (the "pink" and the "blue") already advertise health warnings on their packaging. Sugar is also addictive. Individuals with "sweet tooths" require larger doses of sugar to satisfy their cravings. WHITE FLOUR: WHITE FLOUR, the fifth "white" food to avoid, has had all the good substances (bran and germ) removed during processing. It is bleached, sometimes with a bleaching agent similar to Clorox. Then some coal-tar-derived (carcinogenic) vitamins may be added. This flour is sold to the unsuspecting public as "enriched." WHITE FLOUR is NOT healthy food. The New "Pyramid Diet: Eat Right For Life!" places all "white" bread and products made with "white" flour (pasta) in the top of the Modified Food Pyramid: foods to avoid. Purchase and use whole grain flour and foods made with whole grain flour. Whole grain breads, cereals and pastas are generally available at your grocery store. Much of the same reasoning applies to choosing "brown" rice over "white" processed rice. We encourage you to choose sweet potatoes over "white" potatoes.
WHITE LIGHTNING & WHITE PILLS: In addition to the five white
foods, we must also consider the impact of tobacco, drugs and alcohol on our bodies.
If you smoke you should
quit. Nicotine in cigarettes is a very addictive drug. Health risks, particularly
lung cancer and cancers of the mouth and throat are linked to tobacco use.
If you are dieting for health reasons, best to quit smoking first.
Alcohol is addictive. The health risks of alcohol abuse are well documented. Alcohol
contributes to more accidental deaths than any other cause in America.
Most alcohol products are also very high in sugar. Alcohol and sugar combine
to make a "one/two" punch against the body's immune system. If you are
dieting for health reasons, control your alcohol consumption first.
Abusing prescription
drugs and taking recreational street drugs is playing Russian roulet with
your health and life. Some drugs have long term physical and psychological
effects that are difficult to treat. Some drugs destroy brain cells, vital organ cells and can kill you. If you abuse drugs, stop while
you have the chance. If you are dieting for health reasons, stop abusing
drugs first.
Sadly, polls show that
most people are aware of how dangerous alcohol, nicotine and drugs are
to the body. Most smokers know the health risks, but smoke anyway.
Most alcoholics are aware of the health and safety risks, but drink anyway.
Most drug abusers know the health and life risks, but "do" drugs anyway.
There is a drug in our
food supply that many people consume regularly but fail to realize or appreciate
the health risks: caffeine. Caffeine in regular coffee, tea and many soft
drinks is a stimulant because it excites nerve endings in our body's effort to rid itself of this substance.
If a person drinks three or more cups of regular coffee a day on a
regular basis, they will usually develop severe drug withdrawal headaches
if they suddenly stop drinking it. The "New Pyramid Diet" strongly advises
that you drink decaff coffee and teas, limited to 2 cups daily. Do not
drink any soft drink. Follow the "New Pyramid Diet" to eliminate
most caffeine from your diet.
Alcohol, nicotine, drugs
and caffeine present great health risks and should be eliminated
if you seek good health and longevity. |
Carbohydrate Confusion? |
Many people have
tried low-fat, high carbohydrate diets. "Fat" is the enemy. Now low-carbohydrate,
high protein diets are popular. Eliminating carbohydrates and sugars are dietary goals. Insulin is the villain to control.
Which is best - low carbohydrate or high carbohydrate? The "New Pyramid Diet"
answers moderate carbohydrate.
Both the low fat/high carbohydrate diets and the low carbohydrate/high protein diets have their merits
and their flaws. The most important flaw is going to a dietary extreme. Moderation and balance of
carbohydrates/fats/proteins is the key. Your body requires all three!
Carbohydrates are digested into glucose, the energy sugar that powers the body's cells. High carbohydrate
diets (including the USDA Food Guide) provide 60%--75% calories from carbohydrates (way too high); and
often limit fats and proteins to low and sometimes unsafe levels (the USDA Food Guide is also high fat!
-- little wonder why Americans have an "obesity epidemic"). Low carbohydrate diets limit carbohydrate
calories to 25%--40% (way too low); and compensate with fat and protein levels that are high and sometimes
risky. The "New Pyramid Diet" targets 45%--50% calories from carbohydrates but the choices the dieter
makes determines the final carbohydrate calories.
Certain fruit juices
are high in carbohydrate calories.
Most "white" flour breads and products are high in carbohydrate calories and need to be limited. The "New Pyramid Diet considers all "white" flour products as "sweets" to limit or eliminate.
The Nutrition Facts
Label helps the consumer understand the sources of carbohydrates. Choose
foods higher in dietary fiber and what the Nutrition Facts Label identifies
as "other" carbohydrates.
Avoid high glycemic
carbohydrates with high levels of natural sugars (milk lactose; fruit fructose;
corn dextrose) and added sugars. Sugars are "simple"
carbohydrates: small molecular chains. These digest quickly and can upset
insulin levels. Foods in the top level of the Modified Food Pyramid contain the
most sugars. "Other" carbohydrates are complex molecular chains digested
more slowly. These are found in the lower groups of the Modified Food Pyramid. Know and choose low glycemic carbohydrates ("other" or "complex")
over high glycemic ("simple") carbohydrates. Try to eat 2/3 or more low glycemic carbohydrates
and 1/3 or less high glycemic carbohydrates daily. |
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Pyramid Diet: Eat Right For Life! | Nutrition Guide
This new "common sense" diet is simply one of the best diets available.
And it is free!
This diet can help you lose
weight, maintain healthy weight, eat healthier and live longer.
This diet can lower risks
for heart disease, certain cancers, osteoporosis and conditions.
The $mart $hopper Guide can
help you become a wiser consumer and save money on groceries.
The New Pyramid Diet is the
last diet you will ever need. It is a diet for the rest of your life.
Copyright 1999. The "New Pyramid Diet: Eat Right For Life!" Association. Used by permission. [email protected] |
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