Which Foods Should I Eat To Be Healthy?

Good nutrition is one of the main basic components of good health. If you constantly eat processed food, you will not be obtaining the nutrients your body needs to run smoothly.

When I studied nutrition 40 years ago we only learnt about proteins, fats , carbohydrates, vitamins and minerals.

These days we need to look at the micronutrients; amino acids; omega 3 and 6 oils; bioflavonoids; Co enzyme Q10 and, trace elements! to name just a few!

And look at how many diets there are now – Eat right for your blood type, Paleo, Okinawan, Palm Beach ,ketogenic, Sane,low fat, high fat, vegetarian and vegan.

We were told that all fats were bad for us by Dr Ancel Keyes, and this lead to years of low fat diets Our bodies need certain cholesterol to work, our brain is mainly cholesterol. 1 He went on to live in Italy and eat the Mediterranean diet and olive oil, and lived to 100!

Instead of getting healthier, heart attacks and stroke rates increased, many people died unnecessarily following this diet. 2

The European countries with the highest fat consumption actually have the lowest rate of heart attacks! 3

At the same time people cut down on their fat, they replaced it by eating more carbohydrate, as set out by the government approved food pyramid.

The American food pyramid says you should eat a very fattening 6-11 servings of carb a day.

The obesity epidemic in the States started at almost the exact time these guidelines came out. 4

Low fat diets do not decrease the risk of heart disease or stroke, and yet are still recommended by doctors to patients all over the world. 5

Luise Light was one of the nutritionists who helped devise the American food pyramid. She claims that the government totally changed what the team recommended. She said-

‘ But perhaps many Americans did follow the Food Pyramid and that’s why they ended up overweight! Let me explain.

Back in the early ‘80s, I was the leader of a group of top-level nutritionists with the USDA who developed the eating guide that became known as the Food Guide Pyramid.

Carefully reviewing the research on nutrient recommendations, disease prevention, documented dietary shortfalls and major health problems of the population, we submitted the final version of our new Food Guide to the Secretary of Agriculture.

When our version of the Food Guide came back to us revised, we were shocked to find that it was vastly different from the one we had developed. As I later discovered, the wholesale changes made to the guide by the Office of the Secretary of Agriculture were calculated to win the acceptance of the food industry. For instance, the Ag Secretary’s office altered wording to emphasize processed foods over fresh and whole foods, to downplay lean meats and low-fat dairy choices because the meat and milk lobbies believed it’d hurt sales of full-fat products; it also hugely increased the servings of wheat and other grains to make the wheat growers happy……

……Where we, the USDA nutritionists, called for a base of 5-9 servings of fresh fruits and vegetables a day, it was replaced with a paltry 2-3 servings (changed to 5-7 servings a couple of years later because an anti-cancer campaign by another government agency, the National Cancer Institute, forced the USDA to adopt the higher standard). Our recommendation of 3-4 daily servings of whole-grain breads and cereals was changed to a whopping 6-11 servings forming the base of the Food Pyramid as a concession to the processed wheat and corn industries. Moreover, my nutritionist group had placed baked goods made with white flour — including crackers, sweets and other low-nutrient foods laden with sugars and fats — at the peak of the pyramid, recommending that they be eaten sparingly. To our alarm, in the “revised” Food Guide, they were now made part of the Pyramid’s base. And, in yet one more assault on dietary logic, changes were made to the wording of the dietary guidelines from “eat less” to “avoid too much,” giving a nod to the processed-food industry interests by not limiting highly profitable “fun foods” (junk foods by any other name) that might affect the bottom line of food companies…….

…..I vehemently protested that the changes, if followed, could lead to an epidemic of obesity and diabetes — and couldn’t be justified on either health or nutritional grounds. To my amazement, I was a lone voice on this issue, as my colleagues appeared to accept the “policy level” decision. Over my objections, the Food Guide Pyramid was finalized, although it only saw the light of day 12 years later, in 1992. Yet it appears my warning has come to pass.’

In America ultimately, the food industry dictates the government’s food advice, shaping the nutrition agenda delivered to the public. In fact, to the food industry, the purpose of food guides is to persuade consumers that all foods (especially those that they’re selling) fit into a healthful diet.

The government readily complies. The newly recommended Dietary Guidelines, delivered to the government last. The Guidelines include meaningless — even deceptive — recommendations like: “Choose carbohydrates wisely for good health” (is a breakfast cereal that’s 38 per cent sugar a “wise” choice?) and “Choose fats wisely for good health” (are fast food French fries cooked in artery-clogging, partially hydrogenated vegetable oil, a powerful promoter of heart disease, a “wise” choice?). Further, in an apparent attempt to make no foods off-limits, the Guidelines give the nod to “discretionary calories” from added sugars and fats, once basic nutritional needs have been met.

These statements, which will form the basis of all national food and nutrition policy (including all of the U.S. school meal programs), protect every interest group in the food industry by basically setting no limits on any type or amount of fat and carbohydrate consumed. And all of this with the directive to “control calorie intake to manage body weight.”

How and why does the government allow this to happen? As I learned from my days as a USDA nutritionist, nutrition for the government is primarily a marketing tool to fuel growth in consumer food expenditures and demand for major food commodities: meat, dairy, eggs, wheat. It’s an economics lesson that has very little to do with our health and nutrition and everything to do with making sure that food expenditures continue to rise for all interests involved in the food industry.

Moreover, the USDA has had a long and cosy relationship with the food industry, whose executives often end up in USDA leadership positions (for instance, Mr. Hentges, formerly of the National Pork Producers’ Council and mentioned earlier). In fact, consumer groups requested (unsuccessfully) last year that seven of the 13 panel members who were writing the Food Guidelines, be removed because of their close ties to the food industry. Additionally, hundreds of food industry lobbyists keep the USDA in line — their line. Agriculture is among the top 10 industries that spend most on lobbying efforts.

It’s evident that the government can’t be relied on to provide objective, health-promoting food and nutrition advice. In the 25 years since the initial Food Guide was developed, we face an unprecedented nutrition crisis. A majority of Americans have poor-quality diets and the rates of diet-related chronic diseases, from cancer, diabetes and heart disease to digestive diseases and arthritis, are soaring. The latest research blames commercial food ingredients, imbalanced diets, excessive calories and too few nutrient and antioxidant rich vegetables, fruits and whole grains.

Given our national nutrition crisis, it’s vital that the government deliver state of the art nutrition advice that is unfettered by special interests. Being intimately aware of the government’s internal workings, I suggest the responsibility be moved totally to the Department of Health and Human Services where nutritionists don’t have ties to the food industry and officials are less likely to knuckle under to pressures from food lobbies. The USDA’s built-in conflicts of interest must be openly acknowledged so that we can make the shift. Nutrition is too important to leave to anyone who’s interest is convincing us to “just eat more.”’ 6


Diets That Are High in Fat But Low in Carbohydrates Cause More Weight Loss Than Diets That Are Low in Fat


Women eating a low-carb, high-fat diet until fullness lost more than twice as much weight as women eating a calorie restricted low-fat diet. 7

Diets that are high in fat (but low in carbs) consistently lead too much better results than low-fat, high carb diets.

Not only do they cause more weight loss but they also lead to big improvements in pretty much all the major risk factors for diseases like cardiovascular disease and diabetes. 8

The Diseases of Civilization Increased as Butter and Lard Were Replaced With Vegetable Oils and Trans Fats

In the 20th century, several serious diseases became common in humans. The heart disease epidemic started around 1930, the obesity epidemic started in 1980 and the diabetes epidemic started around 1990.These diseases were almost unheard of before, but they have now become the biggest health problems in the world, killing millions of people per year. These diseases have skyrocketed as animal fats have been replaced with shortening, margarine and processed  vegetable oils  9


In The Framingham Heart Study, Heart Disease Goes up as People Replace Heart-Healthy Butter With Toxic Margarine


Nutrition professionals all over the world started telling people to replace butter with margarine, which was low in saturated fat, but high in man-made trans fats.

Unfortunately trans fats are highly toxic and cause inflammation, 10 and heart disease. 11

Dr Mercola suggests that this is what a food pyramid should look like-

Dr Mercola says ‘There is no relationship between agricultural subsidies and nutrition. The government’s nutritional guidelines are in large part mirrored by these same agricultural subsidies, rather than being built upon sound nutritional science’

His pyramid is almost the inverse of the governments, featuring healthy vegetables and fats on the bottom, next are good quality proteins, then fruits, and lastly, at the top, grains and sugars, which he believes, should be eliminated entirely, as they turn into sugar when consumed, and also destroy the gut lining. 12

 This is a much healthier way to eat, you will get the energy you need, all the nutrients for your body, and will probably loose body fat.


1 Keys, Ancel (1980). Seven Countries: A Multivariate Analysis of Death and Coronary Heart Disease. Harvard University Press. ISBN 0-674-80237-3.

2 https://authoritynutrition.com/6-graphs-the-war-on-fat-was-a-mistake/

3 Hoenselaar R. Further response from Hoenselaar. British Journal of Nutrition, 2012.

4 National Center for Health Statistics (US). Health, United States, 2008: With Special Feature on the Health of Young Adults. Hyattsville (MD): National Center for Health Statistics (US); 2009 Mar. Chartbook.

5 http://jamanetwork.com/journals/jama/fullarticle/202339

6 https://en.wikipedia.org/wiki/History_of_USDA_nutrition_guides 

7 Brehm BJ, et al. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 2003.

8 http://onlinelibrary.wiley.com/doi/10.1111/j.1467-789X.2012.01021.x/abstract

9 Dr. Stephan Guyenet. The American Diet. 2012.

10 http://jn.nutrition.org/content/135/3/562.full11 http://www.nejm.org/doi/full/10.1056/NEJM19971120337210212 http://articles.mercola.com/sites/articles/archive/2012/01/21/grains-causing-gut-leaks.aspx


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