The Perfect 10 Diet Food Pyramid
The Perfect 10 Diet food pyramid (Fig. 5.2) will guide you to make healthy food
choices as you embark on a new eating plan for life. The base of your diet
should always be an abundance of fiberrich vegetables at each meal, rather than
refined carbohydrates.
Natural fat should constitute a large percentage of your daily calories. They
are about 40 percent of the calories you’ll consume on the Perfect 10 Diet, or a
bit less.
Fruit should also be part of your diet.
Your protein sources should come primarily from poultry, fish, and other
seafood, and you should eat nuts and legumes at least 3 to 4 times a week.
Calcium supplementation is preferred over heavy dairy consumption at all
times. If you do consume dairy, do so in small amounts.
You may eat whole grains, but in moderation rather than in abundance.
Refined carbohydrates, like pasta, cereals, candy, and sweets, should be
completely eliminated from your diet, since they are synonymous with sugar.
Red meat, pork, and lamb appear at the apex of the pyramid; they are to be
eaten sparingly because of their link to cancer. Once every 3 weeks is plenty.
Contrary to what the current USDA guidelines tell you to do, do not consume
any manufactured vegetable oils; you will get your essential fatty acids on the
Perfect 10 Diet from munching on sunflower seeds or nuts here and there.
The Perfect 10 Diet food pyramid also includes exercise as part of a healthy
lifestyle. Exercise is essential to boost growth hormone production, which can
keep you young, lean, and fit. And your diet must include 8 to 10 glasses of
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