The Whole Food Plant-Based Pyramid of Nutrition Principles
The Whole Food Plant-Based Pyramid of Nutrition Principles
ESTABLISH YOUR ANCHORS AND APPROACH
Establishing the anchors by which all meal decisions extend and are measured is essential. Although you won't live perfectly, you'll want to be sure your decisions are an extension of these whole-food, plant-based nutrition principles. Battling a lifetime of habits is never easy, and I suggest starting with Level 1 and slowly working your way down the pyramid until you reach the more specific approaches to tackling your diet. Each of the principles is an essential guiding force in nutrition. A personal training client should aim to integrate each into his or her day-to-day approach eventually. While several factors may dictate each level's shape and form, everyone will benefit from this nutritional foundation healthfully. Save the image above on your phone or desktop for quick reference.
Whole-Food, Plant-Based Pyramid Level 1
Eat nutrient-dense foods
Whole-Food, Plant-Based Pyramid Level 2
Never allow yourself to feel stuffed or starved
Half of every plate consists of plants
Whole-Food, Plant-Based Pyramid Level 3
Limit inflammatory or processed foods to 0-2 servings daily: meat, dairy, alcohol, processed foods, oils, or refined sugars (e.g., breads, rice, pasta, candy, desserts, etc). There are always exceptions for many conditions, but the less of this stuff, the less of the things around the midsection, too. Oh, and less risk of disease...and a more fabulous life of physical comfort.
Nutrient ratio goal for each plate: 50% vitamins and phytonutrients, 25% fiber, and 25% protein. Where's the good fat? You'll get it with these food choices, but try not to exceed 15%.
Whole-Food, Plant-Based Pyramid Level 4
300-500 calories per meal (20-40% more for athletes)
1300-1700 per day (20-40% more for athletes)
Most calories may be acceptable depending on the physical demands of your day-to-day activity. Usually, a greater allowance only applies to people who have been active for more than 1 hour, have more than 15,000 steps, and participate in high-intensity workouts daily. Eating too little or too much will challenge your ability to lose weight or body fat.
Whole-Food, Plant-Based Pyramid Level 5
Allow 3-5 hours between meals for proper digestion and absorption
Eat at the same time every day
Eat 3-4 meals per day
Activity
How do these principles contradict what you know about eating?
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
PERSONAL TRAINER BLOG
The Elements of Being Podcast
Welcome to “The Elements of Being” podcast, where Michael dissects and explores the minds and habits of psychologists, filmmakers, writers, and industry icons. Essentially, you learn what makes them flip the switch to achieve incredible feats, goals, and milestones…and a chance to geek out over the psychology behind human behavior.
In today's episode, Michael interviews Dr. Joel Fuhrman, an internationally recognized nutrition and natural healing expert and author of seven New York Times bestsellers, including his most recent book, Eat for Life. His other bestsellers include Eat to Live, Super Immunity, The End of Diabetes, The Eat to Live Cookbook, The End of Dieting, and The End of Heart Disease.
