basic principles of healthy diet

The human gastrointestinal tract is capable of digesting both, plant and animal food. That's truth, but take a closer look on:

- Our teeth composition of 20 molars (perfect for crushing and grinding plant foods), 8 front incisors (suited for biting into fruits and vegetables) and only 4 front canine teeth (for meat eating).
- Our yaws (swing both vertically and laterally, while carnivores jaws swing only vertically).
- Our length of intestinal tract (bowel length proportionally comparable to herbivores).

It appears, and it is recommendation of many health and medical organization, that healthy diet for humans should be rich in plant foods.

Healthy diet pyramid

What constitutes a healthful diet?
Vegetables (5 - 7 servings daily) - rich sources of vitamins, minerals, carbohydrates and protein.
Good oils and fats (4 servings daily) - nuts, seeds and vegetable oils are providing the monounsaturated and medium-chain fatty acids.
Whole grains (3-5 serving daily) - major source of complex carbohydrates, dietary fiber, magnesium and other minerals.
Beans (2-3 servings daily) - rich source of protein and the soluble fiber that lower cholesterol and stabilizes blood sugar level.
Fruits (3-4 servings daily) - rich source of many beneficial nutrients.
High-Quality protein (2-3 servings daily) - fish, chicken, turkey, eggs.
Dairy (1 or 2 servings daily) - optional

What foods to avoid entirely?
Refined white flour products - breads, pastas, cakes, muffins, pretzels
Refined sugar loaded products - cereals, confectionery, baked goods
Processed foods packed full of empty calories and/or salt - canned soup, cinema style popcorn, potato crisps
Margarine, butter and shortening
Smoked and cured meats - bacon, hot dogs, smoked luncheon meats, sausages, ham
Meats cooked on extremely high temperatures or cooked to well done
Heavily sweetened soft drinks, flavoured drinks and teas
Fried foods - French fries, potato crisps, doughnuts

Remark: Source of information I found in book The Encyclopaedia of Healing Foods by the authors Dr Michael Murray and Dr Joseph Pizzorno with Lara Pizzorno. This excellent book is the most comprehensive , user-friendly guide available on the nutritional benefits and medicinal properties of food. For some who want to make healthy eating a life time habit this is the right choice. Highly recommended.