Self-improvement doesn’t have to be complicated. Climb Michi’s Ladder


 What is Nutrition Density?

To lose weight, to feel better, or to perform better, you want to maximize the nutrients in every calorie you consume. Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of calories. The table below list the nutrient densities of certain foods.



Michi’s Ladder


If the ladder is not leaning against the right wall, every step we take just gets us to the wrong place faster.

  – Stephen Covey


How To Climb Michi’s Ladder

Michi’s Ladder is not a diet. It’s a simple substitution plan.

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.


Tier 1

Tier 2

Tier 3 Tier 4

Tier 5



Free Nutrition Planning and Support

Achieve Independent Health With

Your Optimized Nutrition Plan


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.

Get Support with Your Eating Plan

  • Do you want to lose weight, gain weight, tone up or improve your overall health?
  • Was there a life-changing event like having kids, an injury, etc.?
  • What did you like and dislike about what you have already tried?
  • Why do you think it didn't work out in the long term?
  • How much on average do you spend per meal?
  • Do you get enough sleep at night? What time of day do you lose energy?
  • Do you drink coffee? How often do you eat from vending machines or eat fast food?
  • Are you active during the day? Do you sit behind a desk? Do you watch a lot of TV?
  • What time of day is the best time to catch you?
  • This field is for validation purposes and should be left unchanged.