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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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November 03, 2011

Introducing the New Primal Blueprint Food Pyramid

By Mark Sisson
237 Comments

When I got involved with this blogging thing, I figured I’d stick with it for a year or so and then run out of things to say. 365 posts in 365 days seemed like a tall order by itself, let alone maintaining such a schedule into perpetuity. I felt I had something to offer people, and I knew what I was talking about, but that there were limits. Yeah, 365 posts would do nicely. I could get some stuff off my chest and maybe help some folks in the process. Why not?

So much for that.

A year passed and I just kept writing without even noticing. Yeah, I had exhausted all the topics for which I’d originally planned, but new ones kept popping up and grabbing me. Sometimes as I researched a topic, I’d discover something totally unrelated (but extremely interesting to me) to that topic. Little niggling thoughts about health/fitness/nutrition tend to embed themselves in my brain and wiggle around until I acknowledge them, so once I was finished with the original piece I’d usually dig into the new one and come up with a new post. Other post ideas arose organically, usually from some offhand comments by a reader.

As my readership grew, I started receiving a lot of feedback via email and comment sections. They’d bounce ideas off of me and each other, and I off them, and it was like this great big undergrad setting with ideas rattling around (inside and outside my head). There was no shortage of post fodder, but best of all, my ideas about health, fitness, and nutrition were evolving day by day. You guys proved to be the deepest source of ideas and innovation. Or, put another way, knowing I had an ever-growing team of sharp readers watching and judging my ideas kept me from slacking off.

Which brings me to the new Primal Blueprint Food Pyramid, published in the recently released Primal Blueprint 21-Day Total Body Transformation.

The old one was working just fine. Its basic message – eat lots of plants and animals – is still my basic message, and you’d be hard-pressed to eat poorly while following its recommendations, but is that good enough? Is “just fine” good enough for you? It isn’t for me. I want (and expect) simplicity, succinctness, both of which the old pyramid has, but also clarity and thoroughness (gosh, “thoroughness” just sounds awful; is there a better noun form of “thorough”?). The old pyramid left a lot up to the reader to figure out, and I think it could have been more clear and thorough. With the new pyramid, I addressed those and other concerns.

Well, before I explain the differences, let’s take a look at the two so you can see for yourself.

Here’s the old pyramid (click to enlarge).

Old Primal Blueprint Food Pyramid

Here’s the new pyramid (click to enlarge).

New Primal Blueprint Food Pyramid

The most noticeable change is making meat/fish/fowl/eggs, rather than produce, the base. It’s actually not a huge thematic change, as I’ve always suggested that animal products comprise the bulk of calories, but now it’s clear. Before, I’d often have to clarify to people that yes, vegetables may often make up the bulk of your food by sheer volume, but no, they will probably not make up the bulk of your food by caloric content. The repositioning of the two sections makes that clearer and less confusing.

I added an entirely new section: “Moderation Foods.” My thinking on certain foods has changed over the years, and this is my acknowledgment of that. Fruit, while an awesome, delicious method of seed dispersal that I’m glad plants employ, may not be right for everyone in unlimited quantities. Dense carb sources like starchy tubers and wild rice, while probably worth limiting and outright avoiding for people trying to lose weight, can be useful in the right situations. Dairy is another tool that many find extremely helpful (and tasty), and I’ve realized that nuts/nut butters/nut oils aren’t like other sources of fat, and that moderation is probably prudent. When thinking changes, so to must the products of that thinking.

You’ll also notice that I’ve added more sub-sections. So, instead of fruits and vegetables (including starchy tubers and roots, presumably) being lumped together, I separated them. Why? Well, a fruit is not a vegetable is not a potato. They all rely on photosynthesis, leaves or leafy-like things, water, a good loamy, nutrient-rich soil, and the caring hand of either Mother Nature or a grizzled farmer to come into existence, but they confer very different metabolic and health effects. In the old pyramid, rice is a grain (and therefore not allowed) and a sweet potato is a vegetable, but the new pyramid acknowledges that they share more commonalities than differences. For athletes looking to increase their carb intake, both are good ways to do it. The old pyramid didn’t make that clear, while the new way of classifying foods makes it obvious.

I also sacrificed brevity for clarity. Consider what the old pyramid said: “Approved Fats and Oils.” Now, there’s nothing inherently wrong with that, and I still stand by the fact that you should only consume “approved fats and oils.” But what is an example of an approved fat and oil? You might know it off the top of your head, but what about the person who’s just getting into this? The pyramid isn’t just for the person who can bust out a list of every animal fat arranged in order of omega-6 fat content on the fly. It’s also for the person who still has a tub of margarine in the fridge. It’s also for the guy whose browser doesn’t autofill “Paleohacks” when he so much as thinks about typing a “P.” And for those folks, for the beginners (and the curious who want a quick idea of this Primal Blueprint nonsense without reading blogs or books), giving a rough idea of what I mean by “approved fats and oils” is extremely helpful. “Oh, butter, coconut oil, and animal fats for eating, and avocados, macadamia nuts, and olives/extra virgin olive oil for eating? That’s easy enough for now, and if I need more info, maybe I’ll check out the articles on the website,” is what we’re shooting for here. I still think it reads well and reads quickly. I don’t think the brevity “sacrifice” was a crushing one.

I also included a nice serving of “why” along with the “what” and the “which.” See, the Primal Blueprint Food Pyramid is a lot of folks’ introduction to the PB. And people want justification. They don’t just want to be spoon-fed rules, or be given blanket prescriptions without knowing why they’re being given out. Especially when it’s telling you to eat the bulk of your calories in the form of animals and animal fat. I mean, this could be the first time they’ve ever read the words “saturated fat” without the “artery clogging” modifier. We’ve got some ‘splainin to do; we can’t just gloss over it and assume they’re aware of the current science of saturated fat.

I tossed in “Sensible Indulgences,” because I realized that those indulgences weren’t just some throw-away option that a few people take advantage of. And it’s not just cause I wanted to justify my own red wine and dark chocolate habits. They were actually crucial parts of the Primal Blueprint, and in my experience dealing with thousands of people over the years, I’ve learned that the red wine and the chocolate (among others) are often what makes following the PB a realistic, sustainable alternative to conventional wisdom.

With all that said, the pyramid remains essentially the same. The focus is still on the importance of eating whole, real food. Grains, vegetable oils, and sugar are still woefully underrepresented. And the dietitians are still going to hate it (heck, they’ll hate it even more than before!). The thinking is more refined (or, gasp, processed), but that just means it’s even better than before.

If I didn’t make it abundantly clear already, I’m always open to refining the new pyramid, either because something is more confusing than helpful, or if new research dictates that changes be made. Lay into me (and it) if you must. And that’s a standing offer.

Okay – I’m done for today. If you have any questions about the new pyramid, leave them in the comment section. Thanks for reading.

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198 Comments on "Introducing the New Primal Blueprint Food Pyramid"

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Obey the Badger
Obey the Badger
5 years 1 month ago

Definitely going to be my go-to guide.

Melissa "Melicious" Joulwan
5 years 1 month ago

Brilliant! I love this updated pyramid. Thanks, Mark, for continuing to share great information and your enthusiasm for learning.

Jasmina
Jasmina
5 years 1 month ago

What makes nuts/nut butters/nut oils different from other sources of fat?

Uncephalized
Uncephalized
5 years 1 month ago

Extremely high omega-6 content (highly inflammatory) and high lectin (antinutrient) content, worse than grains in some cases, are the two main differences that spring to mind.

That, and the huge amount of anecdotal evidence that indicates nuts are uniquely fattening and tend to stall weight/cause weight gain in many people.

Primal Toad
5 years 1 month ago

Well said. Nuts and seeds are best avoided then eaten in abundance. I recommend people use them as a condiment.

Eat more macas than any other nut or seed!

Aaron Blaisdell
Aaron Blaisdell
5 years 1 month ago

Yup. Too many almonds or almond butter gives me bloating. Macadamias don’t. Butter, coconut oil, and animal fats don’t. I think there’s something to be said to limiting most nuts and their butters.

Julie
Julie
4 years 1 month ago

Guilty! I will be going on nut free GAPS….will be interesting to see how the muffin top responds, lol! I must be sensitive to nuts as I crave them.

Michael
Michael
4 years 14 days ago

When you say avoided and then eaten in abundance, how long are we talking? A day, week?

… or do you mean than?

That’s sad to hear though, as I have a genuine love for Almond butter and meal. 🙁

Kathleen
Kathleen
5 years 1 month ago

A great improvement – the clarifications and tweaks here make perfect sense. Thank you!

Abel James
5 years 1 month ago

Yes, always interesting to see how this develops!

Tony
5 years 1 month ago

Love this updated pyramid. Ordering the new book pronto!!

Timothy
5 years 1 month ago

A very helpful update. I particularly appreciate the straightforward explanation of the changes. Creativity, transparency, and open mindedness are my favorite virtues of the MDA blog.

Nelly
5 years 1 month ago
Thanks so much for this, Mark! It’s at a very opportune time, too – in my Health, Safety & Nutrition for Kids class, we’re covering the SAD Food Pyramid, and I’m constantly squirming and cringing. The teacher did let me have five minutes to talk about how fat is not bad and we should all eat more of it and less of the actual bad things, but she still tests straight from the text. Sigh…but at least this gives me hope that real health information is still being disseminated at some level, if not in all classrooms yet!
Becca
5 years 1 month ago

baby steps… conventional wisdom will become irrelevant one classroom at a time 🙂

Grokitmus Primal
5 years 1 month ago

Ding dong the CW is dead! I’ve waited a long time for someone with both the clout and brass pair to speak the truth.

Jason
Jason
5 years 1 month ago

Much better than the old in my opinion.

Jeff Witt
5 years 1 month ago

Love the New Pyrimid! Printing it off now. It will be going right on the fridge!

Becca
5 years 1 month ago

haha, currently doing the exact same thing!

HillsideGina
5 years 1 month ago

Go meat! When I started Primal ten months ago I tried eating big-ass salads and more veggies, but I just don’t like veggies very much and found that I placed a lower priority on them. So Mark must have read my mind and changed his pyramid accordingly!

Peter
Peter
5 years 1 month ago

Careful. The new pyramid suggest meats/poultry/etc is the bulk of CALORIES. You will find that if you “visually” eat more meat/poultry etc and much less veggies…you’ll be woefully lacking in that dept.

Anais
Anais
5 years 1 month ago
I must say that’s exactly the reaction I was expecting to read :). For me though, I must say Mark that I liked the emphasis you put on veggies in your first pyramid. The big difference between you and other paleo guys or diets such as atkins was exactly that… Yes in terms of calories in your big kick ass salad the meat is the primary source, but the volume is veggies and that’s what people may not see anymore when they look at this pyramid. That’s too bad because I think that’s why your way of eating works so… Read more »
Pauline Drury
Pauline Drury
5 years 1 month ago

I thoroughly agree with this comment. I think most people will judge quantities of food by volume not calories. Grok could not have consumed more protein foods than veggies and fruit while still maintaining the important alkaline balance in his body.

whitney
whitney
5 years 29 days ago

I agree.

Loren
Loren
5 years 27 days ago

I agree. This pyramid now has better text explaining the foods, but VISUALLY it has gotten worse. it’s easy to imagine the real foods stuffed into those spaces, so since the bottom of the pyramid has the largest area, it looks like a mostly meat diet.

Have you tried doing this as a pie chart, representing a plate of food?

Eric
Eric
5 years 19 days ago

I agree that the visual emphasis on vegetables is preferable to an emphasis on meat. To me, a food pyramid always seemed to suggest portion size as opposed to amount of calories. Maybe a pie chart on the side to clarify the calorie distribution?

saltysiren
saltysiren
3 years 4 days ago

I too think a dinnerplate model would be much clearer as it is of more practical use to be able to see what proportions of actual meals should be than the caloric values of each, although that info could be included somewhere on the chart too, just not in a way that confuses people about optimal food bulk ratios, and perhaps there should be a dotted line and a gray area somewhere showing that athletic people can eat a greater proportion of starch and sugars than sedentary folk should. So hard to be all things to all people, isn’t it.

Sue
Sue
4 years 10 months ago

I agree… most people look at the quantities on their plate, so I would recommend that vegetables be the base of the pyramid.

Jo-Anne
Jo-Anne
4 years 9 months ago
As a visual person I agree that the plate method to describe what and how to eat is invaluable. I also use my hand [nature’s convenient measure comes with me everywhere and doesn’t warrant a glance but if I pulled out a scale or a deck of cards or a baseball when eating out…my hand my portion; your hand your portion; Grok’s hand Grok’s portion] to measure my food so when dining out I [discretely] place my hand over the food and eat accordingly. Fist = Size of empty stomach. Palm = Protein; Hand with fingers spread = Salad; Hand… Read more »
Susan Mintz
Susan Mintz
3 years 8 months ago
Agreed. When I saw your first pyramid, I thought, oh, okay. Maybe I can do that. But, I’m still hesitating on the butter and saturated fats because I am on an extremely low saturated fat diet for MS. But, I thought, maybe I could adopt your other ideas. The new pyramid, however, scares me off, for fear I will let go of more veggies in favor of the easy and satisfying meat – just because of the psychological suggestion implicit in your diagram. I know that is not what you intend, but the visual really does matter. I don’t count… Read more »
Jo-Anne
Jo-Anne
4 years 9 months ago

Maybe Mark could leave the protein on the bottom of the pyramid keeping the importance and increase the height of the vegetable and other sections to reflect the recommended volume of food. Or better still for the visuals amongst us [or the formula-challenged] have a diagram of the Perfect Primal Plate for breakfast lunch dinner and snacks….I for one would put that on my fridge and in my wallet.

Peter
Peter
5 years 1 month ago

I use coconut oil for cooking but also will eat a couple of spoonfuls sometimes as an afternoon snack. Does anyone else do that? Looks like the new pyramid allows it only for cooking and not snacking.

Siren
Siren
5 years 1 month ago

Oh yeah. Every morning before my workout I greedily, lustily savor two tablespoons of the stuff… nectar of the gods, my friend… 😉

FoCo Girl
FoCo Girl
5 years 1 month ago

I mix a spoonful of coconut oil with some cocoa powder to satiate chocolate cravings!

Fez
Fez
5 years 1 month ago

Me too! If you get the mix right, it’s fantastic. Also- try a scoop of Mark’s chocolate primal fuel with coconut oil- mmmm.

Susan Alexander
5 years 1 month ago

I use coconut oil for tons of things:

1) Drizzling on fruit

2) Adding a bit to herbal tea

3) Rubbing on my body post bath/shower

4) Conditioning my hair (pre-shower) and then shampooing it out

5) Exfoliating my skin (a 50-50 mix of coconut oil and kosher salt)

I’m sure I’ve left some things out, but you get the idea 🙂

Primal Recipe
5 years 1 month ago

This is a great list. I also use coconut oil on my face and occasionally use salt to exfoliate. But I started using coffee grounds instead when I heard the caffeine really acted to tighten and lift the skin. Love it!

Brooke
Brooke
5 years 1 month ago

The coffee grounds is a great idea! I’ve heard caffeine tightens your skin as well. What kind of coffee grounds do you use and do you brew them first?

laura
laura
5 years 22 days ago

I have snacked on extra virgin olive oil (2 Tbs) or one Tbs of unprocessed peanut butter, or once slice of cheese. I use butter or peanut oil for stir frying/saute veg. and meats.

Siren
Siren
5 years 1 month ago
Thanks for the update, Mark! I bought the 21-Day Transformation for my mom, and she’s been reading it ever since I started making her breakfasts and packing her lunches (the child becomes the parent haha!). The new pyramid makes it easy for her to see what’s okay to eat in abundance and what’s better in moderation (or not at all), so I’m hoping she’ll eventually catch on and start making her own meals. Not that I mind all that much; I’d just like to see her really “get it” and make a conscious decision to go fully Primal. BTW, I… Read more »
Ashley North
Ashley North
5 years 1 month ago

“Thorough”….Hhmmm, how ’bout “assiduous” or “scrupulous”??

Love the new pyramid, I’m thinking t-shirt!

Mark Ellis
5 years 1 month ago

Definitely an improvement over the previous version!

It offers a nice balance of detail and conciseness. You may have sacrificed some clarity for brevity, but it’s still brief AND clear. Thanks!

Arty
Arty
5 years 1 month ago
I like the new food pyramid…it makes a LOT more sense. Trying to eat primally for the last 1.6 years on heavy vegetables resulted in lingering digestive problems that I could not get rid of until I completely went carnivore. It was so bad (even though PB healed a lot of my other ailments) that I had to switch to RAW carnivorism (is that a word?) and loads of probiotics to heal my gut. Now, I am slowly introducing vegetables again for the last 3 weeks, but I make them an extremely small serving with my meals. I’m also on… Read more »
Kelda
5 years 1 month ago

I found dropping dairy was my final piece of the jigsaw, for me it was understanding that dairy protein (not just the sugar) has a big insulin effect, when I realised that, the penny really dropped.

No cheese, no cravings. Simples!

Arty
Arty
5 years 1 month ago

Yeah, I just recently found out about this A1 versus A2 casein problem.
Some say it doesn’t matter and it’s just propaganda, others claim it a serious health problem.

Either way, after 1.6 years of drinking 2 gallons of raw goat dairy (which is A2 and should be biologically correct) I finally had my fill.
I was tested for lactose and everything else coming from dairy and all came back negative…but the swellings and bloating and tiredness, not to mention no motivation to do anything physically was starting to get on my nerves.
Now I feel leaner and more alert.

Jo-Anne
Jo-Anne
4 years 9 months ago

I am lactose intolerant and I crave dairy and I too gain weight but I get all teary if I have too much. Or as someone told me I am teary therefore I crave it because I am wanting nurturing/looking after/Mother’s milk. So I nurture/look after/”mother” myself and it sorts itself out.

Jo-Anne
Jo-Anne
4 years 9 months ago

Do you think that is our problem we think a little is good therefore lots is much better. I read somewhere that anything that is HI = Human Interfered and not as nature presented it, should be used as a condiment not a staple. Works for me.

Dracil
Dracil
5 years 1 month ago

Hi, will a new poster be made that will reflect the changes? I’d love to get one if it’s coming. 🙂

thuphaer
5 years 1 month ago
sara
sara
5 years 1 month ago

Love it! Also so happy to see dark choc on there. I agree that it’s important to acknowledge sensible indulgences b/c it makes this lifestyle so much more enjoyable & sustainable. No guilt!

Meagan
5 years 1 month ago

Interesting… I wish protein was cheaper!

Max@flavortogofast
5 years 1 month ago

go for cheap grass fed cuts of beef, ground beef, wild fresh sardines, and chicken breast, eggs, i calculated they are the cheapest at $1/20+g’s of protein

Steve
Steve
4 years 10 months ago

Yeah, I kept trying sardines until one time I decided that I now like them.

Around here, in the Mexican food section Goya sells sardines in tomato sauce for about $2.50/lb

katie
katie
5 years 1 month ago

Typo on the oils… one is for cooking the other is for eating. Both right now say eating.

Jeff
Jeff
5 years 1 month ago

Yes, we all know that. Mark is very open that he used to lead the chronic cardio/high carb lifestyle he now assails. Only idealogues never change their minds.

Also kind or hard to criticize him for trying to make a few bucks when he posts daily on a free web site.

pete smith
pete smith
5 years 1 month ago

Jeff, the knowledge Mark purveys is not new. He was just not intelligent enough to see the woods from the trees ten years ago when he was churning out high carb, excess cardio books. When info started mounting that his former approach was wrong, he changed his tune and tried to capitalize.

Siren
Siren
5 years 1 month ago

Grok is not afraid of trolls…

Johannah
Johannah
5 years 1 month ago

Do trolls taste like chicken?

Milla
5 years 1 month ago

trolls inhabit cyberspace and thus are not edible, or primal for that matter. And according to J.K. Rowling, they smell unpleasant too.

Emily Mekeel
Emily Mekeel
5 years 1 month ago

But, if shove a wand up its nose you might just be able to defeat it 😉

Duncan
Duncan
5 years 1 month ago

Most persons consider the ability to alter one’s beliefs and opinions when confronted with new information as a sign of intelligence.

And most persons consider the inability to an idiom correctly (It’s can’t see the woods for the trees, and it doesn’t even make sense here) as a sign of a lack of intelligence.

Sudenveri
Sudenveri
5 years 1 month ago

“Most persons consider the ability to alter one’s beliefs and opinions when confronted with new information as a sign of intelligence.”
Heartily agree.

“And most persons consider the inability to an idiom correctly….”
…But I did have to chuckle at that. 😛

Duncan
Duncan
5 years 1 month ago

Yeah, its best to avoid grammatical errors when going after someone for an offense-against-the-language crime. Kind of blunts the impact . . . .

Abby C.
Abby C.
5 years 1 month ago

Yay! Quick go-to guides like this are great! Thanks, Mark.

Although, I do think the distinction between animal proteins/fat making the bulk of your CALORIES and that vegetables making up the bulk of your food VOLUME is an important one. One I haven’t really gotten balanced quite yet.

Gydle
5 years 1 month ago

I agree – most people look at the pyramid and think “volume” – i.e. this is what I should have most of on my plate. I think it’s a little confusing.

Lauren
5 years 1 month ago

I’m with you on this one: the whole volume/calorie thing is tricky, and I can SEE my plate, but not the nutrient breakdown of what’s on it. I like veg on the bottom with a note.

Karen
Karen
5 years 1 month ago

That’s why it would be nice to mention in the vegetable part that these are the bulk of volume, IMHO

Karoline Sheppard
Karoline Sheppard
5 years 1 month ago

Why are macadamia nuts different than the other nuts? And does this mean you can eat more of them? Thanks!

Ryan
Ryan
5 years 1 month ago

To my knowledge, Macadamia nuts have the lowest O6 PUFA and is mostly saturated and MUFA. This makes it better overall than other nuts. Check out this article: http://www.marksdailyapple.com/nuts-omega-6-fats/

Karoline Sheppard
Karoline Sheppard
5 years 1 month ago

Thank you!

Primal Toad
5 years 1 month ago

Exactly. Macas are best. Use the others as condiments!

Timothy
5 years 1 month ago

Macadamias are delicious, but personally I have to avoid them. I can eat 2000 calories of macs and still feel hungry for more, which doesn’t happen with any other primal food.

So approach with caution. If you do well with macadamias, I envy you. They taste amazing with pink salt.

Siren
Siren
5 years 1 month ago
The key word in there is “years.” Mark himself has explained in BOTH books that he was once immersed in the world of CW during his years as an elite long-distance runner. PB was born out of his personal experiences, and is backed up by his background in biochemistry, along with the research of many others in the scientific community. On a more personal note, “huckster” or not, everything he and his contemporaries support in the way of diet & lifestyle WORKS and has worked for thousands of people around the world. We’re living happier, healthier, richer lives, and what’s… Read more »
Ryan
Ryan
5 years 1 month ago
Whereas Mark may have advocated the CW diet once long ago, if you’ve read his book you would know that he readily acknowledges that and has since researched, “seen the light,” and changed his diet and lifestyle to what is most healthy for humans (a.k.a. The Primal Blueprint and this blog). He will continue to refine based on solid research. How is any of that a bad thing? What are we if we don’t constantly strive to better ourselves and our world? I also don’t appreciate you insulting not only my intelligence but everyone else’s who follow this lifestyle as… Read more »
PrimalGrandma
PrimalGrandma
5 years 1 month ago

+1

Kim
Kim
5 years 1 month ago

Amen.

Jo-Anne
Jo-Anne
4 years 9 months ago

…it is all a process….not good not bad….ditch the labels and focus on results…..

Ryan
Ryan
5 years 1 month ago

Love the new Pyramid, Mark. Thanks for always refining to make things that much easier, clearer, and healthier. I was please to see that I’m pretty much already right in line with the refined approach. Awesome! Haven’t dug into the new book yet but will be soon – it’s sitting on my bookshelf ready to go!

Andrea
5 years 1 month ago

Love the new pyramid, love the new book!

Primal Toad
5 years 1 month ago

The book is awesome. I’ll be recommending this book over the first one. If one wants a more in depth read then they can read the original book. If they want more then I’ll point them to The Paleo Solution and other books!

PrimalGrandma
PrimalGrandma
5 years 1 month ago

Well, this is interesting — I’ve actually been following the new pyramid all along ever since going Primal. Meat and eggs were/are my main food source followed by lots of veggies and healthy fats. But the protein source has always been the largest portion on my plate and nutritional intake.

And I’ve moved fruits up to the tip-top of the pyramid – hardly ever touch them anymore because of the high sugar content — but that’s just me. Once in a great while I might have some blueberries or a strawberry or 2.

Jo-Anne
Jo-Anne
4 years 9 months ago

I have been craving fruit after a long absence from my daily eating plan. Surprisingly a full plate of fruit salad with a dash of cream doesn’t elevate my blood glucose at all and I can last till well after lunch…so I did the guinea pig and tested myself. For three days I had Fruit salad at breakfast and lunch with a primal meal at night and I lost 2kg…not sure what that’s about.

Karsten
Karsten
5 years 1 month ago

Too bad trolls are inedible, even if soaked and fermented.

Bruce
Bruce
5 years 1 month ago

First of all, Pete, you really are not going to find anybody on here that will listen to you.

Secondly, the changes people have actually seen in themselves while following this lifestyle are the only requisite proofs of its validity.

And lastly, nobody needs to spend a DIME to get the information Mark freely offers. He offers great products (I have the quick meals cookbook and love it), but there is no need to buy them. Most of the information is free on this site.

What, exactly, do you have to gain from your pointless (and unsurprising) attacks?

Dave, RN
5 years 1 month ago

I’d like to see that in a poster. I can see it hanging at my Crossfit…

Vivian
Vivian
5 years 1 month ago

I was going to comment about that but you beat me to it. A poster would be great. Maybe one that’s more colourful though :p

Michelle
Michelle
5 years 1 month ago
I love the new pyramid. It makes it so much clearer. When I first went Primal, almost a year ago, I ate too many nuts, and snacked on nut butter too much. I of course didn’t lose weight, but I told myself that’s what I had to do to get rid of the carb cravings. All that to say, I really try to stay away from nuts and nut butters now, or just eat in moderation (a lot of moderation). I also found that I just have to stay away from fruit. As I have gotten more Primal, I have… Read more »
them
them
5 years 1 month ago

I had the same experience:
Two glasses of red wine accompanying a large meal (!) made me really dizzy, to the point that my eyes were still moving intoxication-style for a while when I woke up next morning 🙂

I’d really like to see an alcoholism therapy trial that doesn’t control alcohol intake, but only insists on LCHF…

Rindy
Rindy
2 years 7 months ago

Yes, I have experienced the same thing. I think I may be allergic to it. I wonder if it’s the preservatives. Wish I could find good organic wine, but I haven’t really searched for it.

pbo
5 years 1 month ago

Refreshing that we can all continue to grow and evolve and not hold on to dogma and be stubborn in our beliefs because at one point time we believed or said one thing. With new info comes new knowledge.

Love the new pyramid! Right on line with how I come to alter my diet in the past few years too!

Felix
Felix
5 years 1 month ago

Seeing the new pyramid makes me wonder —

For about the past two years, I’ve had the same exact thing for breakfast almost every day: A whey protein shake and a couple of handfuls of unsweetened shredded coconut.

Anyone have thoughts on whether this is too much protein powder? It’s the only serving of whey I eat all day, so it only represents about one-tenth of my total daily calories — but then again, I am eating it almost every single day.

Max@flavortogofast
5 years 1 month ago

im also interested in this

MightyMouse
MightyMouse
5 years 1 month ago

As long as you’re getting most of your protein from food I don’t see a problem with it. I supplement with whey once or twice a day to help me get enough protein in. I also eat 5-7 eggs and 9-12oz of meat/fish.

Vance
5 years 1 month ago

Being more carnivore than vegetarian I already ate according to the new one. The last stir fry I made I did pour the coconut oil I fried in on top of the food. Yum. Next time I might add wild rice.

Evan
Evan
5 years 1 month ago

It’s also for the guy whose browser doesn’t autofill “Paleohacks” when he so much as thinks about typing a “P.

LOL.

Nice one, Mark.

Emily
Emily
5 years 1 month ago
This is great! I was just trying to explain to someone on another site this morning the amounts of each food we should take in on Primal Blueprint. I’d said vegetables, then meat, etc. I’d mentioned that wine and dark chocolate are okay in moderation. I’d even said that I think that they are okay in moderation because Mark likes them 😉 Then I came in here this afternoon and saw this post. I’ve posted the new pyramid on the other site along with the old one and, just for giggles, posted a pic of the U.S. food pyramid. Both… Read more »
Kelda
5 years 1 month ago

This is excellent, I always found it slightly odd that vegetables and fruit were at the bottom and then meat!

And, to separate fruit out, even better, many, many of us are realising the perils of too much fructose, so less of and the lower sugar ones 🙂

Thanks for all the hard work. I’ve sent the 21 to my daughter and ex-husband, half way through reading my copy and it makes for an excellent reminder.

Kim
Kim
5 years 1 month ago
I wanted to add that as humans we have an amazing capacity to learn new things. When someone insists on remaining stagnant in old belief patterns–being dogmatic–one ceases to grow and thrive. When we learn something new, and upon further research and investigation discover that it is correct or an improvement upon our previous knowledge, this indicates that we are adaptable and eager to learn. So, Pete, you really are barking up the wrong tree. Additionally, what is so wrong about “capitalizing” upon an idea, when you are so passionate about it that you make it your life’s work??? I… Read more »
Syler Cider
Syler Cider
5 years 1 month ago

What about cheese?

Is cheese part of the “High-Fat Dairy”?

I love grated cheese on my huge salads.

Milla
5 years 1 month ago

If you’re lactose tolerant and dairy doesn’t really cause problems for you, cheese is fine. Mark has a big post on cheese selection. “Play it snooty” and go for the aged, good cheeses. I have yoghurt, cream, and cheese and all’s good and rolling. 🙂

Chris Johnson
Chris Johnson
5 years 1 month ago

Milla, I agree with you on the aged cheeses (also the full fat yogurt and cream). I had read that aged cheeses had no lactose, that it was converted by the aging. Sure enough, when I got my next 18 month aged cheddar, the nutrition label reported 0 grams sugars. So, lactose tolerance is not an issue.

Jo-Anne
Jo-Anne
4 years 9 months ago

As a condiment it is ok – Grok didn’t have access to cheese….

Max@flavortogofast
5 years 1 month ago

anyone got any info on the wild rice vs tubers portion? I thought white rice was the least offensive grain and that roots/tubers were still better.

Christian
Christian
5 years 1 month ago

Me, too. I understood the bran on the rice had the bad stuff and that white rice was a relatively benign source of carbs. http://www.marksdailyapple.com/is-rice-unhealthy/

Ryan Denner
5 years 1 month ago

Mark,

AWESOME.

That is all that needs to be said. I really like the new pyramid!!!

-Ryan D

Peter
Peter
5 years 1 month ago
Hmmmm. I’m undecided. The new pyramid is right on the money for those who understand caloric values, but unfortunately so many do not. The new chart, to a casual observer (and dare I say the bulk of Americans on the SAD), would look at it and their takeaway will be “Eat mostly meat/poultry/fish etc.” And not eat nearly enough veggies. The chart is correct in stating it intends to convey bulk of calories, but most people (not us) will infer it means “mostly meat/poultry/fish/eggs” from a “servings” perspective. Before going primal, had I glanced at this chart, I would think… Read more »
James_M
James_M
5 years 1 month ago
Even if people did misinterpret the “volume vs. calories” issue, I don’t see that being a problem. Animal protein is almost universally self-regulating from a satiation standpoint, therefore making it difficult to overeat. Better to eat the base of the pyramid to satiety–with vegetables to taste–than the other way around. Further, one proposed health promoting mechanism for vegetables is via hormesis (see Kurt Harris’ article). If this theory is true, too much plant food may even be harmful. Nice job Mark. Looks similar to the Jaminets and JStantons recs- which is a good thing. Nice to see continued alignment among… Read more »
Mike
Mike
5 years 1 month ago

I agree. When I look at food pyramids, I see the different tiers of total VOLUME of food eaten, not calories. I don’t count calories, but I can easily eyeball how much of something I am eating.

On the whole, the new pyramid is more helpful, but I would switch meat and vegetables, perhaps with a note on the bottom stating that the pyramid represents volume of food, not calories consumed.

JT
JT
5 years 1 month ago

Perfect. Nicely done, Mark!

frank
frank
5 years 1 month ago

Ressembles more the book I am reading: Primal body-Primal Mind! GREAT BOOK

Erin
Erin
5 years 1 month ago

Mark,

How does this fit in with this pyramid: http://www.marksdailyapple.com/carb-pyramid/ ? When I saw this post I hoped you would be incorporating & clarifying that one as well.

Emilie
Emilie
5 years 1 month ago

This is fantastic – as someone who has been Primal for 2+ years and constantly tries to share the info with almost everyone I meet, this revised tool will be of great help in that endeavor!

Luke
Luke
5 years 1 month ago

Amazing food pyramid :). Coconut milk is missing though =P

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