“If the ladder is not leaning against the right wall, every step we take just gets us to the wrong place faster.“
– Stephen Covey
Michi’s Ladder is a guideline for healthy nutrition. The higher up on the list you eat, the better off you’ll be. We’ve also provided details as to whether these foods are good sources of protein (P), carbohydrates (C), or fat (F). You’ll notice that tiers 4 and 5 don’t contain this information—that’s because these foods aren’t healthy, so you shouldn’t look to them for nutrition. They’re “treats.” Finally, if a food has an asterisk (*) before it, that means we consider it a nutrient-rich superfood (high nutrient density).
To lose weight, to feel better, or to perform better, try swapping the foods you eat for similar foods in tiers 1 and 2. There are some healthy foods in lower tiers, but they’re either calorie dense or nutrient deficient.
Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or broiled. Frying automatically drops even the best foods into tier 5.
If you would like a PDF document of Michi’s Ladder, CLICK HERE.
The best nutrition strategy is the one that actually happens, because behaviors, not ideas, are the secret to changing your diet. If you would like help with streamlining a nutrition plan optimized for your goals and preferences then answer the questionnaire below. I will contact you within 24 hours.