Our Family Nutrition Priorities Using Dr. Mark Hyman’s Pegan Food Pyramid
Maybe it’s the pre-med nerd in me, but I love biohacking + trying new nutrition theories. Over the years, we’ve gone vegan, plant-based, keto, gluten-free, vegetarian + pescatarian… to name a few.
Kev + I both love learning from other wellness blogs + influencer accounts, + then making our own adaptations based on what feels good for us + our family. Some people sample wine, we sample supplements… It works for us!
Our longest-running nutrition plan comes from a man who needs no introduction in the wellness world (but we’ll give him one in a minute anyways): Dr. Mark Hyman.
If you’re like us + care to make mindful decisions about family nutrition because you know time is precious + you want to make the most of your minutes while you have them, then Dr. Hyman’s food philosophy might be your new go-to resource.
Let’s get into it!
Who is Dr. Mark Hyman?
Dr. Mark Hyman is a renowned functional medicine doctor, a bestselling author, + a pioneer in the world of integrative health. As the founder of the UltraWellness Center in Lenox, Massachusetts, Dr. Hyman focuses on holistic approaches to health + nutrition, aiming to address the root causes of disease rather than just treating symptoms.
His work emphasizes the importance of using food as medicine to achieve long-term health + vitality. With a keen focus on the mind-body connection, Dr. Hymanโs philosophy blends modern science with ancient wisdom to empower individuals to take control of their well-being.
Dr. Hyman’s Pegan diet is a unique blend of two well-known nutritional frameworks: the Paleo diet + the Mediterranean diet. This hybrid approach brings together the best of both worlds, offering a balanced, sustainable way to eat that is rich in nutrient-dense foods while avoiding processed ingredients + focusing on whole, natural options.
Know who loves this philosophy? Gisele Bundchen + Tom Brady. And Eva Mendes. If some of the most beautiful + physically fit people in the world attribute their wellness to this guy, then maybe it’s worth paying attention to.
What is the Pegan Food Philosophy?
The Pegan diet takes the best elements from both Paleo + Mediterranean principles, creating a simple yet highly effective way of eating. It prioritizes whole, unprocessed foods like vegetables, fruits, high-quality proteins, healthy fats, + limited grains.
It also emphasizes sustainability, environmental responsibility, + reducing the intake of foods that can contribute to chronic inflammation or illness. The ultimate goal of the Pegan diet is to nourish the body with foods that are not only good for your health but also for the planet.
Dr. Hyman’s Pegan food pyramid outlines the types of foods that should make up the foundation of a balanced, healthy diet. By following this pyramid, families can fuel their bodies with nutrient-rich foods while also taking into account the health of the environment.
The Pegan Food Pyramid: A Section-by-Section Breakdown
Dr. Hymanโs Pegan food pyramid is divided into several layers, each representing the foods that should be consumed in varying amounts. Hereโs a closer look at the pyramid:
Non-Starchy Vegetables (Base Layer)
The foundation of the Pegan pyramid is built on non-starchy vegetables. Think leafy greens like spinach + kale, cruciferous vegetables like broccoli + cauliflower, + vibrant vegetables (well, technically fruits if they have seeds, right?) like peppers, tomatoes, + zucchini. These foods are rich in fiber, antioxidants, vitamins, + minerals, providing a powerful nutritional punch that supports every aspect of health.
Healthy Fats
Healthy fats play a crucial role in the Pegan diet. Sources like avocados, nuts, seeds, + olive oil are recommended, as they help reduce inflammation, support brain health, + provide a steady source of energy. These fats are key in maintaining satiety + optimizing metabolism.
High-Quality Proteins
Grass-fed + finished meats, wild-caught fish, free-range poultry + eggs are all emphasized in the Pegan food pyramid. The focus is on quality over quantityโopting for ethically raised, sustainably sourced animal proteins + plant-based options that are nutrient-dense.
Low-Glycemic Fruits
Fruits are important for their natural sweetness + antioxidant content, but in the Pegan pyramid, they should come from low-glycemic sources. Berries, apples, pears, + citrus fruits fit the bill. These fruits are packed with vitamins, fiber, + antioxidants but donโt cause spikes in blood sugar.
This was a critical change for our family when we realized that we started craving bananas when we minimized other sugars. A great rule of thumb: aim to eat more fruits that are fully colored ๏ผ not “white” ๏ผ on the insides. You’ll feel a noticeable difference, in our experience!
Whole Grains (Limited)
While the Pegan diet encourages limiting grains, it doesnโt eliminate them entirely. When grains are included, they should be gluten-free + minimally processed, like quinoa, oats, + brown rice. These are sources of complex carbohydrates that provide energy + fiber, though they should be consumed in moderation.
Legumes (Limited)
Legumes, such as beans + lentils, are included in the Pegan diet, but in smaller amounts. These foods are rich in plant-based protein + fiber, but they may not be ideal for everyone, especially for those who have sensitivities to lectins or other compounds found in legumes.
Dairy (Minimal to None)
Dairy is one of the more restrictive aspects of the Pegan diet. Dr. Hyman suggests limiting or avoiding dairy entirely, particularly conventional dairy products. If dairy is consumed, it should be in small amounts + from high-quality sources like grass-fed, organic, or fermented dairy (e.g., kefir, yogurt).Listen: We’re a big pizza family + we’re also not perfect, which means that we’re willing to eat the good cheese on our homemade pizzas + not compromise on taste quality here. We’re okay with progress over perfection + encourage you to adopt that mantra, too. (Especially in the beginning of trying a new nutrition plan!)
Why the Pegan Diet Makes Sense for a Family Like Ours
For families like oursโwhere I am a stay-at-home mom, Kev is a hybrid work-from-home-and-office dad, + we have three young kids + a handful of rescue animalsโit can be difficult to strike a balance between health, time management, + productivity.
Yet the Pegan food philosophy offers a flexible framework that can be adapted to meet our needs, providing both nutritional value + convenience when we’re 1) smart about meal planning in-advance + 2) grocery shopping when we’re not hungry.
Hereโs why the Pegan diet makes sense for our family:
- Nutrient-Dense, Easy-to-Prepare Meals: Many of the foods in the Pegan diet, like vegetables, fruits, + proteins, are quick to prepare + easy to incorporate into family meals. You can roast a tray of vegetables, grill a piece of wild-caught fish, or prepare a large batch of chicken for the week relatively quickly + with minimal mess. These simple meals can feed our family without the need for time-consuming preparation + that is HUGE for us in the phase of little kid parenting that we’re in. Don’t forget: “raw” is acceptable, too.
- Supports the Whole Family’s Health: With a focus on organic, nutrient-dense foods, the Pegan diet helps optimize health for every member of the family. Itโs perfect for kids who need steady energy for school, for parents who need focus + productivity during work hours, + even for pets ๏ผ like our rescue dogs who can benefit from a diet focused on whole, natural foods just like us humans.
- Promotes Long-Term Wellness: The Pegan diet isnโt about quick fixesโitโs about creating lasting health habits that support the whole family. By prioritizing anti-inflammatory foods, we can reduce the risk of chronic diseases + promote a balanced, energetic lifestyle.
Here’s why it continues to make sense for us:
When we think ahead to the kind of grandparents we want to be, choosing an anti-inflammatory diet is abundantly clear. We want to be able to play in the snow without arthritis flare-ups. We want our kids to trust that we can carry our grandbabies up + downstairs safely when we babysit. We want to be in the front row watching the grandkids get married someday. We want to have the means to travel the world ๏ผ walk the cobblestoned streets of Italy, swing over the bright blue ocean in the Maldives + check “paragliding over the Alps” off our bucket list ๏ผ without pain or discomfort.
The reality is that the decisions we make today will inform the type of later years we experience, the retirement we have + the legacy we leave. Using food as preventative medicine matters.
The Time Management + Productivity Benefits for Busy Families
Adopting the Pegan food philosophy can also have a surprising impact on time management + productivity for busy families. By focusing on simple, whole foods that donโt require complicated preparation, we have been able to streamline meal planning + reduce the time we spend working in the kitchen.
Additionally, the Pegan diet encourages a balanced intake of foods that help optimize energy, improve mental clarity, + reduce fatigueโallowing both parents + kids to stay sharp, focused, + energized throughout the day.
With the right foods, our family has learned how we can avoid the midday energy slump + stay productive throughout the dayโwhether we’re working from home, handling school activities, or managing the household. We love that this approach meets us wherever we’re at.
Getting Started with the Pegan Food Philosophy: 3 Simple Steps
If you’re curious about how you can get started with the Pegan diet for your family, hereโs a straightforward plan to help you transition:
- First: Begin by familiarizing yourself with the foods that fit within the Pegan framework. Focus on non-starchy vegetables, healthy fats, quality proteins, + low-glycemic fruits. Take inventory of your pantry + fridge to remove processed foods + refined sugars. You don’t have to do this “cold turkey” ๏ผ small, sustainable changes are often best!
- Next: Choose a weekโs worth of your least favorite meal (breakfast, lunch, or dinner) using simple Pegan-friendly recipes. Just change that ONE set of meals for that time of day. Like, if you’re not a huge fan of breakfast (+ often miss it anyways), start there.
Look for meals that are easy to prepare in batches, such as egg bites, or green smoothies, or grain-free overnight oats. Get the kids involved in meal prep to make it a fun family activity! Since you’re starting with a series of meals you haven’t been too committed to anyways, there’s a good chance you won’t feel like this is as much of a shake-up.
Note: Go for BASIC. You can get fancy later. The more achievable you make the beginning recipes, the better chance you have at sticking with the plan consistently. It’s alllll about consistency! - Then: Gradually introduce the Pegan principles to your familyโs overall meal routine. Continue by replacing one or two of the other meals each week with Pegan-friendly options, + over time, youโll find yourself naturally shifting toward a more sustainable, healthful way of eating.
With these three steps, you can smoothly transition to the Pegan food philosophy + enjoy the many benefits of a nutritious, family-focused lifestyle. Aim for progress over perfection + you’re on your way to a lifelong love of real food.
Final Thoughts
The Pegan food philosophy offers a flexible, science-backed approach to eating that can support the health + well-being of busy families. Whether you’re juggling work at home or away, or caregiving for your kids part or full-time, this diet can allow you to nourish your body with nutrient-dense foods that promote long-term vitality.
โRegulating your hormones can regulate your hunger, your sleep, your microbiome, your immune system, your detoxification systemsโฆ Everything is controlled by the food you eat,โ Dr. Hyman says. โSo if you upgrade the quality of your diet for just a short period of time, even a couple of weeks, you will see profound changes.โ
And for us, that has been 100% true.
Have you tried the Pegan food pyramid?
Share your experience + tips for getting started in the comments below.
