The Food Pyramid

The Carbohydrate Pyramid

Eat these carbohydrates least often;

• Chips/Fries
• White Bread
• Pasta
• Noodles
• White Rice
• Sugary Cereal
• Cereal bars
• Chocolate Milk
• Bagel
• Most Baked Foods
• Crisps
• Non-Diet Fizzy Drinks
• Sweetened Fruit Drinks

Eat these carbohydrates more often;

• Wholemeal Pasta
• Rye Crisp-bread
• Potatoes
• Apple Juice
• Pineapple Juice
• Tomato Juice
• Sugar free Museli
• Whole-grain Cereals
• Dried Figs
• Dates
• Prunes
• Dried Apricots
• Raisins

Eat these carbohydrates most often;

• Coarse Barley Bread
• basmati Rice
• Wild Rice
• Brown Rice
• Sweet Potatoes
• Black-eyes Peas
• Lentils
• Whole-grain Pumpernickel 
• Whole-grain and Sourdough Bread
• Pearl Barley
• Oatmeal
• Bran Cereal
• Rye Bread
• Split Peas
• Oatcakes (Staffordshire and Derbyshire)
• All vegetables (apart from potatoes should be limited)
• All types of fresh fruit

The Protein Pyramid
Eat these proteins least often;

• Marbled Beef
• High Fat Mince
• Pork ribs
• Sausages (especially tinned sausages!)
• Fatty Bacon
• Corned Beef
• Salami
• Pepperoni
• Hotdogs
• Cream
• Full-fat Cheese
• UPF Milks such as Soy milk

Choose these proteins more often;

• Lean beef
• Extra Lean Mince
• Lean Pork
• Lean Ham
• Lean Lamb
• Rabbit
• Chicken with skin
• Real Butter (in other words not margarine and UPF products)

Eat these proteins most often;

• Poultry (without skin)
• Fish and Shellfish
• Soya foods (tofu)
• Nuts
• Seeds
• Low-fat Cheese
• Skimmed or Semi-skimmed Milk
• Fat-free or Low-fat Yoghurt
• Eggs
• Split Peas
• Lentils
• Green Peas
• All dried beans

The Fat Pyramid

Eat these Fats least often;

• Cream
• Ice-Cream
• Solid Shortening
• Hydrogentated Vegetable Oils - Oils found in Crisps, Cakes, Biscuits and other Ultra-Processed Foods
• Solid Margerine

Eat these Fats more often;

• Full Fat Cheese
• Creme Fraiche
• Coconut Oil
• Ghee
• Butter
• Whole Milk

Eat these Fats most often;

• Sunflower Oil
• Olive Oil
• Rapeseed Oil
• Nuts
• Nut Oils
• Seeds
• Flaxseeds (Linseed)
• Oil-Rich Fish
• Avocados

If you would like any more information on nutritional advice and how food can affect your physical performance, digestive system and  even weight gain and loss, you can contact me to arrange a consultation and begin to improve your health today!