Figure 4.

The composite Healthy Meal Sequence Pyramid per Satiety, Glycaemic, and Oxidative Responses. It provides a composite ranking of foods in the meal and recommended frequency of incorporation into diet and lifestyle, per their combined effects on satiety, glycaemic, and oxidative responses. Foods at the bottom of the pyramid are those minimizing the three response axes, and are recommended to start each meal, to protect the body from cumulative deleterious responses from ensuing courses. Foods at the next several levels generate minimal-to-moderate responses and continue to contribute protection; and foods at the top levels of this pyramid are recommended to be either avoided or used only sparingly/occasionally, and preferably at the end of the meal, when the body has been primed against hunger-driven overconsumption and sharp GR and OR.