This is what the real food pyramid looks like.  This is how our ancestors ate before there was big industry, and even after in places where grains aren't subsidized or the only available and reliable source of food.

 

The base of the pyramid is fruits and vegetables.  Whether one is of the belief that we aren't far from our paleolithic ancestors or that we've adapted since then, it's obvious when you look at non western national diets, that people don't get fat if they eat lots of vegetables regularly.

 

Affluent Arabs, Persians, and Koreans for instance, aren't particularly small boned, but they tend to be thin because most of the food on their plates is vegetable or meat.  Breads and grain based starches are seldom quick cooked.

 

Old traditions deem for instance, that rice should always be soaked overnight or longer.  This was normal practice in eastern Asia, and this information was passed on through merchants to the middle east and eastern Europe.  Rice was to be soaked for many hours "to get the bad stuff out".  Apparently, something was wrong with eating unfermented rice that people were sensitive to.

 

Quite often, grains are sprouted.  They're bought relatively fresh with the germ still in them, soaked and then kept damp until they start to grow into sprouts.  This turns a grain into more of a vegetable, and is standard practice in most civilized cultures that cultivated grains, like India.  The only reason this stopped being done is because of the expense.  So western health gets sacrificed to save money.

 

Basically, grains are a vegetable, and when they're treated as such, they become less harmful.  If you treat grains like starches exclusively (by eating them non sprouted) then they should be balanced in a meal with something green, and other foods with protein and fats.  It's about balance.

 

Speaking of balance, everyone's first food is milk.  The problem is that it's hard to find safe raw milk.  So in this, you should do what you can to reintroduce some dairy into your life if it's possible.  If you don't like fresh milk, try yogurt with a little honey.

 

Meat is especially important for the natural eater.  You don't need much as far as bulk, but you do need the calories, protein, and fats from it, especially if you're male.  This includes eggs, which are an important source of vitamin D.

 

Many people of African descent, and other darker skinned people in the west have a vitamin D deficiency, but don't know it.  Our air conditioned environments keep us from getting enough sun to make up the difference between what we need and what we get from food.  Some of it is needed from food though, regardless of sun exposure, yet many of the foods that could save us are said to be bad for us.

 

If you are Black or a dark south Asian, eat eggs, salmon, shrimp, tuna, and mackerel often, or supplement with cod liver oil.  It's very important, as vitamin D deficiency is one of the things that causes us to become obese more easily.  Without it, we don't have the energy to get through the day, much less be motivated to exercise.  Recent studies show that mushrooms may be a good source of vitamin D.  If they are, then they will be the first discovered vegetable source.