Introducing the New Primal Blueprint Food Pyramid
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).
Here’s the new pyramid (click to enlarge).
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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Posted By: Mark Sisson
Too bad trolls are inedible, even if soaked and fermented.
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?
I’d like to see that in a poster. I can see it hanging at my Crossfit…
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
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 veered towards eating mostly meat, eggs, fish, fowl, some veggies, no fruit, a few nuts, and yes, I love my dark chocolate (in moderation of course). One more thing, I have also become very sensitive to wine. In other words, I cannot drink just anything….it has to be good wine or it tastes absolutely nasty, and my body lets me know when I am going overboard, and I have to quit. One glass is usually about all I want. This is new since going Primal. Has anyone else experienced sensitivity with alcohol since going Primal? I’m not complaining….it’s a good thing, just curious.
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…
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!
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.
im also interested in this
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.
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.
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.
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 the old and new PB pyramids are far superior to the U.S. food pyramid 
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.
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 say, more power to Mark and the Bees, and thanks for making your vast knowledge available to us.
What about cheese?
Is cheese part of the “High-Fat Dairy”?
I love grated cheese on my huge salads.
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.
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.
As a condiment it is ok – Grok didn’t have access to cheese….
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.
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/
Mark,
AWESOME.
That is all that needs to be said. I really like the new pyramid!!!
-Ryan D
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 I could cut back on the servings of veggies and eat more meat. When in fact, from a “serving size” perspective, the salad I am eating at this very moment is a HUGE bowl of greens and veggies, with about a cup of grass-fed ground beef. A lot of people would read the chart and feel it means its better to have a huge pile of ground beef, with a little salad on the side.
I think to not be “attacked” by the doubters, it needs some tweaking in the explanation of what you mean when you put the base as meat/poultry/fish/eggs…staress that you are talking about CALORIES, not portion size.
Just my initial thought, keep up the great work.
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 the paleo “pillars”.
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.
Perfect. Nicely done, Mark!
Ressembles more the book I am reading: Primal body-Primal Mind! GREAT BOOK
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.
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!
Amazing food pyramid
. Coconut milk is missing though =P
I’ve been following the PB for 6 months now, I love the new pyramid and can’t wait to show it to my husband. It’s quick and concise, and clears up a few questions I had- good job!
Thanks Mark, to me this is much clearer than the former pyramid, definately makes a good “handout” and I like following your evolving thought processes and your very thorough posts. Super job as always!
Poster please!
Soak your raw organic nuts in filtered water for 8 hours. Dry them out at 105 degrees in a dehydrator for a couple days and eat a handful or 2 a day – every day. They are super good for you and will not stall weight loss efforts. Pecans, almonds, brazil nuts…..it’s
ALL GOOD…and good for you!
As far as reasonably priced free range meats: Find a friend that hunts and they will gladly give you lots of free deer, elk, or whatever they hunt.
Cook it in a crock pot – add plenty of grass fed butter and it’s every bit as good as beef!!
The new pyramid is mostly an improvement. It gives the basic ideas in just one picture. Nice.
I was wondering whether the title “Moderation foods” would be clearer as “Optional foods”. Someone above already thought he *had* to eat wild rice, while it would be better to communicate that you could try eating rice. You also do not have to eat dairy, potatoes and nuts (in moderation), but you may try them and see whether is works for you.
If you call it “Optional foods” this may also be a better place for the “Sensible indulgence” and personally I would also see “Supplements” as optional.
I too think “optional” is a better way to phrase it.
“optional” seems like a great idea. People seem to define “moderation” very differently.
Agreed.
Exactly, Bruce. There’s no need for someone to be a hater on here… I have only been Primal for 3 weeks so I’m still one of the newbies (I think I still even have a tub of margarine… I really need to clean out my fridge!) so my opinion might not count for much, but one thing I have truly appreciated about MDA is that information is freely available and that while there is huge benefit from purchasing the book, the supplements, etc, there is no “buy my products and I’ll tell you the secret to my success” that is so prevalent among “fad diets” and “commercialized weight loss programs.” I truly appreciate Mark’s passion for sharing the knowledge and wisdom that he has WITHOUT COST. Besides, isn’t there something absolutely fulfilling and rewarding in being able to make a living doing what you love and are passionate about? Thanks, Mark, for everything you do!
I wish I loved macadamias as much as I love almonds, pecans & walnuts. I just can’t stand them, and I cant do anything about it! I really can’t keep them down, macs literally give me gag reflex. I don’t know why. But I’ve always been very moderate with nuts, so I suppose, no problem…
More steak? Yes please
I’ve already got the new book with the latest pyramid in it. Well done and I don’t mean the way I like my meat (that would be rare). This is pretty much how I have gravitated to eating over the past 10 months, and it seems to be keeping my energy and mood at a constant harmonious level. Also, no cravings for any food in particular. I just eat when I feel the need and as much as I want without any repercussions. Reveling in the FREEDOM that comes with following a primal/paleo lifestyle.
Thank You!!! For a newbie clear and to the point works!