U-M's Healing Foods Pyramid
One great tool patients can use to guide their daily diet is the University of Michigan Integrative Medicine's Healing Foods Pyramid. This pyramid helps remind users that foods are more than consumed energy, but rather a means of nurturing our bodies in a balanced and mindful way while promoting a healing, healthy environment and thus providing protection against chronic disease. This practical evidence-based pyramid also emphasizes a diet rich in vegetables, fruits, and whole grains which are minimally processed and environmentally friendly (20).
Base of the Pyramid
Water: vital to life and necessary for all bodily functions.
Second Tier
Vegetables and fruits: key to a healthy diet.
Third Tier
Healthy whole grains and starchy vegetables: four to 11 servings per day to take advantage of the vitamins, minerals, antioxidants, and fiber these foods provide.
Fourth Tier
Legumes: one to three servings per day of these plants that have pods with seeds, including peas, beans, lentils and soy. Patients will benefit from the protein, fiber, antioxidants, vitamins, and minerals contained in packages which are low in fat, and have a low glycemic index and glycemic load.
Fifth Tier
Healthy Fats: important to cardiovascular health and prevention of other chronic disease.
Seasonings: used not only to "spice" things up a bit, but also for many medical conditions from nausea to hyperlipdemia.
Sixth Tier
Dairy: not just for calcium, but also for protein and other vitamins and minerals.
Eggs: optional at one serving per day and can provide protein, vitamins, minerals, and carotenoids.
Seventh Tier
Fish and seafood: optional at two to four servings per week and provide protein, vitamin B, and omega-3 fatty acids.
Eighth Tier
Lean meats: important sources of protein.
Ninth Tier
Optional accompaniments such as alcohol, dark chocolate, and tea.
Top Tier
Personal space to allow users to be mindful of meals and to create a healthier relationship with foods as well as to enjoy a treat every now and then!