Welcome to the 1% club. Most Americans don’t abide by the USDA My Plate recommended food intake. I think only about 10% of us actually do. I went to the USDA My Plate recently to check myself out. The amount of fruits and vegetables you eat will differ based upon whether you are male or female.
You must add your height, age, weight and physical activity level. What I came up with for me isn’t exact, but it’s in the ballpark. We must have some sort of dietary guideline to follow. If one doesn’t have one, it’s like driving in the dark with no headlights. You’re health is eventually gonna crash, if you do not thoughtfully choose healthy food.
How much of what the USDA My Plate said I should eat…
- 3 1/2 cups of rice
- 2 cups of fruit
- 3 cups of vegetables = 6 cups of lettuce or 3 cups of steamed vegetables
- 1 ½ cups of beans
- 3 cups of soy milk
You do have choices in foods you eat by substituting one for another. For example, I chose soy over milk, beans over meat and rice instead of wheat or other grains. But, I eat potatoes not listed. They suggest limiting salt, sugar and oil. Go to my list, here.
‘The widespread prevalence of diet-related health problems, particularly in highly industrialized nations, suggests that many humans are not eating in a manner compatible with their biology. Anthropoids, including all great apes, take most of their diet from plants, and there is general consensus that humans come from a strongly herbivorous ancestry [1 ncbi.nlm.nih.gov/pubmed/10378206]’.
What I understand from the above is begin eating like ‘apes’ and get rid of your processed and refined foods. Go and clear out the cupboards. If it isn’t there anymore you can’t eat it.
Furthermore, when you go to the store, make sure you eat before you go. I know if I am hungry, I tend to lose my mind and buy the wrong things. A hungry stomach plays tricks on your brain.
‘In summary, we have shown that the pattern of variation in copy number of the human AMY1 gene is consistent with a history of diet-related selection pressures, demonstrating the importance of starchy foods in human evolution [2 ncbi.nlm.nih.gov/pmc/articles/PMC2377015/]’.
‘Amylase’ is the enzyme responsible for starch hydrolysis. This is why most humans everywhere gravitate to eating starchy food. Apparently, it’s in our ‘biological’ makeup doing so. Examples are corn, potatoes, rice, wheat and squash, etc.. The pancreas and salivary gland make amylase.
Fruits are also a carbohydrate source which is essentially predigested. But, on the other hand, in order to make use of starch, our human digestive system must break it down into sugar. The enzyme amylase (in our saliva) begins the process of digestion breaking down starch eventually converting it to glucose.
Source- 1 URL ncbi.nlm.nih.gov/pubmed/10378206
Website Title Nutrition (Burbank, Los Angeles County, Calif.)
Publication Month June
Publication Year 1999
Article Title Nutritional characteristics of wild primate foods: do the diets of our closest living relatives have lessons for us?
Date Accessed March 19, 2019
2 URL ncbi.nlm.nih.gov/pmc/articles/PMC2377015/
Website Title Nature genetics
Publication Month October
Publication Year 2007
Article Title Diet and the evolution of human amylase gene copy number variation
Date Accessed March 19, 2019
Note- consult your doctor before you change your diet.