Michi's Ladder Tier 1

Climb Michi's Ladder

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.
Note on frying: Foods should be eaten raw, steamed, grilled, poached, baked, or broiled. Frying automatically drops even the best foods into tier 5.

 These foods should make up the bulk of your diet. You'd be hard-pressed to overeat these  foods. They're also great choices to add if you're not feeling full on your regular eating plan.

Anchovies, fresh PF Apples, with skin C Apricots C Artichokes (no sauce) PC Arugula C Asparagus C *Beets C Berries, misc. C *Blueberries C Bok choy C Boysenberries C *Broccoli C Broths, veggie, chicken, etc. low-sodium FC Brussels sprouts C *Cabbage C Carrots C Cauliflower C Celery C Chard C Cherries C Citrus, misc. C Collard greens C Cucumbers C Egg whites P Endive C Eggplant C *Garlic C Ginger C *Grapefruit C Grapes C Herbs *Kale C Kiwifruit C *Lemon C Lettuce (not iceberg) C Lime C Melon C Mexican hot sauce (such as Tabasco)  Mushrooms C Mustard C Nectarines C Onions C Oranges C Peaches C Pears, with skin C Peppers C Pineapples C Plums C Pomegranates C Radishes C Raspberries C *Salmon, wild-caught, Alaska PF Salsa, natural, no sugar or oil C *Sardines, fresh or in spring water PF Seaweed C Snap peas PC Spices *Spinach PC Squash C Strawberries C String beans PC *Tea, green or black, no sugar Tomatoes C *Vinegar *Water, flat or sparkling Yams C Yogurt, nonfat or low-fat, plain PC Zucchini C