Pious Foods

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This is my adaptation to the Michi’s Ladder.  Michi’s Ladder shows five tiers of foods and states that if you only eat from tiers 1 & 2 you would have a near perfect diet.  I am posting this list to help thintopians find healthy foods they can incorporate into their diet.  We are always told to avoid food but my thought is to find better foods and we will naturally eat less bad food.

Tier 1

Vegetables

  • Artichokes
  • Arugula
  • Asparagus
  • Beets
  • Bok choy
  • Broccoli
  • Broccoli sprouts
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Chard
  • Collard greens
  • Cucumbers
  • Endive
  • Garlic
  • Kale
  • Lettuce (leafy)
  • Mushrooms
  • Olives
  • Onions
  • Peas
  • Peppers
  • Radishes
  • Spinach
  • Squash
  • Sweet Potatoes
  • Yams

Fruits

  • Apples
  • Avocados
  • Boysenberries
  • Citrus fruits
  • Cherries
  • Nectarines
  • Strawberries
  • Tomatoes
  • Plantains
  • Prunes
  • Raspberries
  • Pears

Grains

  • Bran
  • Whole Grain Cereal
  • Flaxseed
  • Granola (raw, no sugar)
  • Hemp seed
  • Muesli (raw)
  • Oatmeal
  • Brown Rice
  • Wheat gluten

Meat/Protein

  • Beans
  • Fish (cold water)
  • Fish (freshwater)
  • Egg Whites
  • Refried Beans (non-fat)
  • Tempeh
  • Tofu
  • Soy Milk

Dairy

  • Skim Milk
  • Nonfat Cottage cheese
  • Nonfat Yogurt (no sugar)

Misc

  • Mustard
  • Vinegar
  • Olive oil
  • Green Tea

Tier 2

Vegetables

  • Eggplant
  • Veggie burger
  • Vegetable juice
  • Corn
  • String beans

Fruits

  • Bananas
  • Blueberries
  • Cantaloupe
  • Grapes
  • Juice (fresh squeeze, pulp, no sugar)
  • Papayas
  • Pineapple
  • Plums
  • Raisins
  • Kiwifruit
  • Mangoes
  • Melon
  • Watermelon

Grains

  • Whole Grain Bread
  • Granola or energy bar
  • Whole wheat tortillas
  • Sunflower seeds
  • Buckwheat pancakes

Meat/Protein

  • Duck
  • Chicken (skinless)
  • Turkey breast
  • Squid
  • Venison
  • Fish (farmed)
  • Ostrich
  • Nuts (raw)
  • Soy nuts
  • Hummus

Dairy

  • 1% Milk
  • Lowfat Cottage cheese
  • Nonfat cream cheese
  • Ricotta cheese
  • Yogurt (no sugar)