Summer Diet Plan

The Healing Foods Pyramid

The Healing Foods Pyramid

The University of Michigan Integrative Medicine Clinical Services (UMIMCS) has unveiled its Healing Foods Pyramid, which emphasizes foods known to have healing benefits, plant-based choices, variety and balance, support of a healthful environment, and mindful eating.

This Healing Foods Pyramid begins with a foundation of water. A rainbow of fruits and vegetables is followed by whole grains, then legumes, healthy fats, dairy, eggs, lean meats, fish and seafood, seasonings such as herbs, onions, and garlic, then accompaniments including alcohol, dark chocolate and tea.

A final category remains empty, awaiting the user's addition of food healing to that individual, to be consumed occasionally, thus personalizing each pyramid.

The Healing Foods Pyramid offers daily, weekly and optional choices that can be mixed and matched to accommodate most people, whether they are free of health challenges, vegetarian or have specific dietary needs. In the interactive, web-based version, a click on a category immediately takes the user to Facts About guidelines that specify serving sizes, the recommended frequency to eat the foods or drink the beverages, information about the health benefits and concerns of each of the categories. The Healing Foods Pyramid is available online at:

Healing Foods Pyramid

Monica Myklebust, M.D., director of UMIMCS, and Jenna Wunder, MPH, RD, dietitian for UMIMCS, developed the pyramid based on research findings from many reputable studies. They encourage people to use the Healing Foods Pyramid guidelines as part of a healthy, balanced lifestyle that integrates mind, body, spirit, and emotion.

"We have included only those foods known to have healing benefits or to contain essential nutrients. Often nutrients are best assimilated in the form of whole foods, in their natural state," Myklebust says. "We hope this pyramid will serve as a practical guide to healthy eating. We encourage a celebration of abundance, variety and nourishment."

"Contemporary eating habits often rely too heavily on processed foods," Wunder says. "Such diets often include not enough whole grains or fruits and vegetables and simply can't produce the same health benefits as those recommended in the Healing Foods Pyramid," she says. "We recommend minimizing processed foods and those foods with ingredient names too long to pronounce."

The guidelines for the category of fruits and vegetables suggest two to four servings a day of fruit, along with at least five servings a day of vegetables. While low in calories, these foods are abundant in fiber, vitamins, minerals, phytochemicals and antioxidants. Consuming them may reduce the risk of cancer, obesity, heart disease, arthritis and diabetes, according to documents accompanying the Healing Foods Pyramid. Its Facts About Fruits and Vegetables information explains antioxidants, phytochemicals, considerations of pesticides and organic choices.

Other recommendations include:

  • Water: 64 - 96 ounces (2.3 - 3.4 litres) daily
  • Grains: 4 to 11 servings daily, emphasizing whole grains
  • Legumes including soy: 2 to 5 servings daily
  • Healthy fats: 3 to 9 servings daily
  • Seasonings: a variety of spices, herbs and alliums daily
  • Dairy: 1 to 3 servings daily, emphasizing low-fat choices (optional)
  • Eggs: up to 1 daily, except for people with high cholesterol whose dietary cholesterol consumption is limited (optional)
  • Fish and seafood: 2 to 4 servings weekly, emphasizing high in omega-3 fatty acids (optional)
  • Lean meats: 1 to 3 servings weekly (optional)
  • Accompaniments (alcohol, dark chocolate and teas):
  • Alcohol: up to 1 to 2 servings daily (optional)

Recommendations are dependant on age and specific health history. The guidelines note that alcohol consumption has risks, but it also may decrease the risk of stroke caused by blocked blood vessels and may lower the risk of coronary artery disease and heart attack. The guidelines do not encourage people to start drinking, but they point out that for people who are able to consume alcohol in moderation, it may have health benefits.

  • Dark chocolate: up to seven ounces (200 grams) weekly (optional)
  • Tea: two to four cups daily

"The Healing Foods Pyramid is a practical tool that supports healthy food choices and teaches people that it feels good to eat well," Myklebust says.

For more information about UMIMCS, visit

Written by Katie Gazella.

Copyright Ultimate Weightloss.

This article was written by Scott Haywood.

Scott is the editor of Scott has developed an expertise in fitness and nutrition, and their roles in weight loss, which led him to launch in 2005. Today, provides weight loss and fitness information, including hundreds of healthy recipes, weight loss tools and tips, articles, and more, to millions of people around the world, helping them to lead happier, healthier, lives.

You can follow Scott on Google+ for more interesting articles.

Diet Plans

Our Summer Diet Plan for 2016 incorporates brand new recipes with lighter options for the warmer weather that the whole family can enjoy. The package contains a 4 week diet plan, 100 plus full recipes, an exercise plan, and a printed Summer Salads recipe book.
This is a great four week diet plan for winter because it contains a range of winter warmer dishes, hearty soups, etc. This diet plan has 2-3 dinner choices per day, to offer flexibility and cater for different tastes. This PDF includes over 100 delicious recipes which you can print or save to your tablet or computer.
This is great for summer because it includes plenty of salads & lighter meals that won't keep you tied to the kitchen. This is a 2 week quick kick start diet plan. This PDF includes over 50 delicious recipes which you can print or save to your tablet or computer.
This plan incorporates recipes with everyday ingredients. Pies, Soups, Pastas and even some desserts. We give you a choice of breakfasts & dinners each day. This PDF includes recipe links only.
Yoga & Pilates DVDs
Fruit Infused Water Bottle
Weight Loss Products
Recipe Book Combo Deal

Top 5 Diet Articles Facebook Page Twitter Page Pinterest Boards Yummly Page Instagram Page
Recipe Book Combo

Follow us on Facebook

Follow our Pinterest Boards

Summer Diet Plans