Diet for Life: The Food Pyramid, Industry Influence & the American Diet

"The food pyramid has been criticized for its emphasis on carbohydrates and its lack of differentiation between different types of carbohydrates. Some have also argued that the pyramid was influenced by the interests of the food industry, including companies like Quaker Oats and General Mills." — Kurt Bravata, M.D., Live Free or Diet

The Inverted Food Pyramid

Dr. Bravata introduces a better model:

• Base (eat most): Whole, unprocessed foods — fruits, vegetables, whole grains, legumes, nuts, seeds
• Middle: Lean proteins, dairy, healthy fats
• Top (eat sparingly): Refined grains, processed meats, sugary drinks, sweets

An Improved American Diet

Breakfast: Low-carb toast with avocado and a poached egg, or fresh fruit with protein.

Lunch: Salad with grilled chicken or tuna, or a lettuce wrap with hummus and vegetables.

Dinner: Lean protein with a large serving of vegetables; small portion of whole-grain rice or quinoa if needed.

Snacks: Fresh fruit, nuts, raw vegetables with hummus.

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Get the full dietary guide: Live Free or Diet by Dr. Kurt Bravata, M.D. is available at [livefreeordietbook.com](https://livefreeordietbook.com) and on [Amazon](https://www.amazon.com/dp/9798385040568).