Food & Beverages Pyramid - Summary table.

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The purpose of the food pyramid is to make recommendations for proper nutrition. However, it does not provide a complete picture.

Food & Beverages Pyramid - Summary table. image 1

It should come as no surprise to anyone that there is no consensus on various food pyramid components. This food pyramid reflects the well-reasoned opinions of the best experts in the field and my personal opinion.

Link: Why are there so many diets?

Plant-based food.

Nutrient name



All cold-pressed Non-GM (Genetically Modified) oils.

Useful in normal quantities.


Avoid trans fats and overheated fats. 

Plain sugar & white flour products.

Minimal quantities.

White flour turns to sugar very fast.

Natural sweeteners.

Limited quantities.

Honey, date paste, carob powder, etc.  

White flour bread.

Minimal quantities.

Turns to sugar very fast. (High glycemic index.)

Bread. (Sourdough or sprouted bread.)


Limited quantities



Recommend 70% or more rye flour, spelled, whole wheat, Quaker Oats, whole grain, or sprouted bread.

With avocado and sliced vegetables on top – it has many significant benefits.     


Limited quantities.

Potatoes, yams, corn, rice. (Better eaten moist with small amounts of natural oils/fats that assists in emulsification.)

Cereals. (Unprocessed) without sugar, milk, or other additives.)

Useful in reasonable quantities.

High fiber content.

Better eaten with goat milk and small quantities of natural oil/fats to help emulsification.

Sprouted cereals are more accessible to digest.

Any fruits.

Very good.

Besides fruits with high glucose content like watermelon and grapes.

Berries – all kinds.

Very good.

Highly recommended.

All vegetables.

Very good.

Eating a large variety will ensure that you have no nutrient deficiencies. It also contains significant amounts of dietary fiber.

Leafy greens.

Very good.

Excellent natural source of magnesium.

Seeds & sprouts.

Very good.

Easy to digest.

All legumes. 

Very good.

Excellent source of protein.



Produces a light acidic reaction in the intestines – eat in limited quantities.

Rich in vitamin D

Nuts – all kinds.

Very good.

A handful of nuts per day is excellent. (Do not be afraid to gain weight.)

Natural – homemade sauces.

Very good.

Excellent emulsifiers. It is highly recommended.

Pickled and fermented foods. 

Very good.

Only if home-made and without additives. Keep in a glass jar, not in tin cans.  


Animal-based products foods.

Nutrient name



Butter. (Saturated fat.)

Limited quantities.

Keep from overheating during cooking. 

Ghee purified Butter.

(Saturated fat.)

Small quantities – Good.


Highest smoking point  

Much better for frying and cooking. (Small quantities)

Excellent emulsifier. Buttery taste when added to starches.

Rich in vitamin D3 and K2 

Bone Marrow


Excellent food supports the immune system—the only Animal-based superfood.

Other animal fats. (Saturated.)

Lard, sweet cream, goose fat, etc. 

Limited quantities.

It creates an acidic environment inside the intestines.

Organic free-range products are better – fewer endotoxins.

Regular beef.

Minimal quantities.

Unless organic grass-fed, full of endotoxins.  

Grass-fed Beef.

Limited quantities.

Much better than the regular beef, but not often available and very expensive.

Regular Poultry.

Minimal quantities.

Not different from beef.


Free-range Organic Poultry.

Limited quantities.

Much better than the processed.

Goat & Lamb. 

Limited quantities.

Usually, these animals get better nutrition than cows. (less toxic)

Agricultural pond fish & Seafood. (Good quality)

Small amounts – Good.

Agrarian fish have fewer nutrients. Often contain heavy metals and other toxins.

Wild & deep water fish & Seafood. (Less contaminated)

Very good.

Excellent source of natural omega three fatty acids and vitamin D3. It might be expensive.

The lakes, sea, and oceans are also very polluted with mercury, heavy metals, and other toxins.  


Cow milk.

Minimal quantities.

Goat’s milk is much better than cow milk (though it is more expensive). Use fatty cow’s milk rather than skim milk if goat’s milk is unavailable.

Cow yogurt.

Limited quantities.

It contains good bacteria, less lactose (milk sugar) than milk. Rich in iodine. 

Goat & sheep yogurt.

Normal quantities – Good.

Easier to digest than cow yogurt. It has a distinctive taste. Balances the gut flora. Rich in Iodine (for thyroid functions.)

Beef cheese products.

Minimal quantities.

Avoid hard yellow cheese, very hard to digest and produces an acidic reaction.

Goat & Lamb cheese.  

Limited quantities.

Avoid processed cheese, recommended from small farms that use organic milk.

Regular Eggs.

Limited quantities.

One egg per day or two egg yolks maximum. 

Free-range eggs.

Small quantities – Good.

Egg yolk has a deep orange color.

Excellent emulsifier.

All processed animal foods.



Avoid smoked meat (dry and hard to digest), hot dogs, sausage, ground meat served in restaurants.    

Meatballs & hamburgers.

Minimal quantities.

Meat should be ground at home or in front of your eyes. 


All beverages.

Nutrient name




 Water is life.

Drinking whenever thirsty, also during meals. Do not drink icy water. 

Soda sparkling water. (Without sugar.)

Limited quantities.


Light acidic, better with lemon, without sugar.

Black Coffee, without milk or sugar. 

2-3 cups per day

Very good.

Many benefits.

It is not recommended before going to sleep.

Instant coffee with milk & sugar.

Minimal quantities.

Especially when eating cakes or sweet pastries at the same time.

All kinds of tea without milk or sugar. 

Very good.

One small teaspoon of honey can be added. 

No limits on drinking tea without sweeteners.

Tea with milk or sugar

Limited quantities.

Try to limit to 2-3 per day maximum.

Fresh quizzed juices.

Very good.

Not from bottles.

Soft drinks & including diet drinks.

Minimal quantities.

Uses fructose (fruit sugar as the primary sweetener – usually artificial syrup.)

Many side-effects.

All wines. (Including red wine.)

Limited quantities.



1-3 small glasses per day maximum.   

Beer of all kinds.

Natural fermentation without any artificial additives. 

Limited quantities.



Moderate drinking may have few benefits, but also risks and side-effects.

One needs the discipline to drink only limited quantities of beer.

Hard liquor.

Avoid totally.


Many side-effects. Damages the liver. 


Summary & Conclusions.

Link: "The balanced diet" is the best diet for maintaining good health and optimal weight.

The food pyramid aims to make recommendations for proper nutrition, but it does not provide a complete picture.

  • Try to minimize the consumption of products marked as " totally avoid" or "minimal quantities." 
  • Products marked as "limited quantities" are recommended − only for moderate consumption.
  • Products marked as "good" or "very good" are beneficial and have no significant restrictions on their consumption. (Normal consumption)

Quantities, compositions, and scheduling have great significance!

  • Proper nutrition emphasizes all related topics, including quantities, composition, and timing.

Also, it is essential to pay attention to proper dietary habits.

  • Try to minimize eating away from home, preferably to take home food and not buy outside.
  • Chew well, take a break, and eat comfortably.
  • Do not eat late at night.
  • Fresh vegetables should be sprinkled with olive oil or other selected oils such as hemp oil or flaxseed oil.
  • You should add a little fat with a higher melting temperature, such as coconut oil or Ghee butter, boiled or baked starches, or vegetables. (Although they are saturated fats.)
  • Especially after a meal that includes animal protein (more difficult to digest), it is recommended to take a short 20-30 minute walk at moderate speed. Walking helps the digestive processes.

We eat with all senses; it is desirable to fill the plate with a wide variety of vegetables with oils & spices. (Including aromatic salt.)


High quality and varied food is more delicious, nutritious, and contributes to our health. Diverse and high-quality food allows us to avoid unnecessary supplements that sometimes cause harm.


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