The old well-established food pyramid and dish model are functional tools for preparing the right kind of meal, but official nutritional recommendations are regrettably poorly followed.

This is what Jan Sundell, chief physician, docent, and fitness athlete, writes in his recently published work The Warrior of Hippocrates - Dr. Body's Struggle for Muscle Fitness and Medicine (Docendo).

According to the plate model, mixed eaters should fill half of the plate with vegetables and quarters with protein and carbohydrates.

Vegetarians, on the other hand, have a third of all groups.

The solid foundation of the food pyramid, on the other hand, is vegetables, berries and fruits, and the high-sugar and high-fat treats are at the top of the triangle by chance.

In practice, the model is realized for many on the contrary.

- At worst, people have turned the food pyramid upside down so that coincidences such as processed meat products, fast food, delicacies and alcohol have moved from the top to the plinth, Sundell states in his book.

This will avoid unnecessary calories

Sundell considers health and convenience in a busy everyday life to be the starting point for dining, and of course pleasures are also allowed.

But what kind of diet and eating rhythm then best keep hunger at bay without unnecessary calories?

For this, Sundell gives practical nutrition tips:

  • Use high-quality proteins (low-fat dairy products, fish, light meat, oatmeal, legumes, nuts and seeds), slow carbohydrates (vegetables, berries, fruits, whole grain bread and porridge) and good fats (fish, nuts, seeds, seeds) in your diet.

    These foods give you all the important protective nutrients your body needs to function normally.

  • Dining is partly a technique.

    Choose a small plate for heavy meals and a big one for light ones.

  • Eat slowly and concentrating and stop eating as soon as you are full.

    Avoid fooling around.

  • Prefer protein because muscles need it and it keeps you very saturated.

    The source of the protein should not contain more than 10% hard fat - read the package leaflet and use only roasted minced meat, for example.

  • Limit meat products and red meat (beef, lamb and pork).

    These should not be used in excess of 500 grams per week, equivalent to 700 to 750 grams of raw meat.

    Red meat should be chosen as low-fat as possible and meat products as low-salt as possible.

  • Replace at least part of red meat and especially processed products with healthier plant proteins.

  • Occasionally you can enjoy the delicacies, but stay in moderation and don’t treat them daily.

  • If the dessert is a sweet treat, don’t take a lot of potatoes, rice or bread with the main course.

    This is how you keep your carbs in balance.

  • Also remember that in addition to the healthy composition of the meal, a regular meal rhythm is important in weight management.

  • Source: Jan Sundell: Warrior of Hippocrates - Dr. Body's Battle for Muscle Fitness and Medicine, Docendo, 2021

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