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Simple, practical ways to focus on nutrient-dense foods and cut back on highly processed ones.
The “new food pyramid” may look like a reversal of what many of us grew up with, but the underlying message is straightforward: eat more nutrient-dense foods and fewer highly processed foods. That idea isn’t trendy or brand-new—humans ate that way for millennia, and modern health concerns have pushed many experts back toward the same fundamentals.
Below are some of the “good ideas” worth expanding on—without getting lost in fads, fear, or perfectionism.
Start With the Main Idea: Nutrient Density
Nutrient-dense foods give you a lot of nutrition (vitamins, minerals, protein, healthy fats, fiber) for the calories you eat. In everyday terms, this means building meals around foods that actually “do something” for your body.
Examples of nutrient-dense staples:
- Vegetables and fruits (especially colorful, seasonal variety)
- Protein foods (meat, poultry, fish, eggs, beans/lentils)
- Dairy (if tolerated) like milk, yogurt, cheese—ideally less sugary versions
- Whole-food fats like olive oil, butter, avocado, nuts, seeds
- Whole grains and starchy foods (when chosen carefully and prepared well)
The goal isn’t to label foods “good” or “bad.” It’s to shift your default choices toward foods that provide more nutrition per bite.
A Useful Rule of Thumb: “Mostly Unpackaged”
Highly processed foods often come with:
- Added sugars
- Refined starches/flours
- Industrial seed oils (common in many packaged snacks)
- Artificial flavors and emulsifiers
- Lots of sodium without much potassium, fiber, or protein
A practical way to apply the guidance:
- Shop the perimeter of the grocery store more often (produce, dairy, meat, eggs)
- Use the center aisles for basics (beans, oats, rice, canned fish, spices)
- Treat snack foods, sugary drinks, and dessert-like breakfast items as “sometimes foods,” not daily staples
Why “Grain-Heavy and Highly Processed” Can Backfire
What Weston Price observed—and what later research often supports in different ways—is that diets high in refined grains and ultra-processed foods can crowd out the very nutrients we need most.
Common issues with a processed, grain-heavy pattern:
- Blood sugar spikes and crashes (especially with refined flour + sugar combos)
- Less protein and fiber, so people don’t feel full as long
- Lower intake of key micronutrients that are abundant in whole foods
- Easy to overeat because processed foods are engineered to be hyper-palatable
This doesn’t mean grains are “evil.” It means refined, heavily processed grain products (think: many crackers, pastries, sugary cereals, white bread products) can become the main event—and push out better foods.
Build Meals With a Simple Plate Formula
If you want a “pyramid” you can actually use at lunch and dinner, try this:
- ½ plate: non-starchy vegetables (salad, broccoli, green beans, peppers, carrots)
- ¼ plate: protein (chicken, fish, eggs, beans, Greek yogurt)
- ¼ plate: a starch/whole grain (potatoes, rice, oats, whole grains) or more vegetables
- Add: a healthy fat (olive oil, butter, avocado, nuts) for satiety and nutrient absorption
This is flexible and works for many eating styles.
Prioritize Protein at Breakfast (Big Payoff)
One of the easiest upgrades many people can make is adding protein in the morning. A breakfast that’s mostly refined carbs can leave you hungry quickly.
Ideas:
- Eggs + fruit + whole-grain toast
- Greek yogurt + berries + nuts
- Oatmeal made with milk + peanut butter + banana
- Leftovers (yes, really): chicken + rice + veggies
Cook More Often—But Keep It Realistic
“Eat less processed food” can sound like “cook everything from scratch,” which is not realistic for many families.
Middle-ground options:
- Rotisserie chicken + bagged salad + microwavable rice
- Frozen vegetables (often just as nutritious as fresh)
- Canned beans/lentils (rinse them)
- Canned salmon/tuna for quick protein
- Pasta with a simple sauce + sautéed veggies + parmesan
The goal is less dependence on ultra-processed convenience foods—not a perfect homemade lifestyle.
Don’t Forget: Tradition Often Included “Real” Fats and Fermented Foods
Traditional diets commonly included foods like:
- Butter, cream, or animal fats
- Bone broths and slow-cooked soups/stews
- Fermented foods (yogurt, kefir, sauerkraut, pickles)
Whether you follow those traditions closely or not, the broader principle is: food preparation matters, and many traditional methods were designed to make foods more digestible and nourishing.
Make One Change at a Time
If you want this to stick, choose one:
- Swap sugary drinks for water or unsweetened tea most days
- Add one vegetable you actually like to dinner
- Replace packaged snacks with fruit + cheese or nuts
- Cook at home 2–3 more times per week
- Make breakfast protein-based 4 days a week
Small, consistent changes beat big, short-lived overhauls.
Readers who want to explore these ideas further can find an overview of healthy-diet principles through the Weston A. Price Foundation here: Weston A. Price Foundation – “11 Principles Overview”.
To learn more about Gameday Men’s Health Clinic visit gamedaymenshealth.com/solon-oh or call 440-201-4919.
