Michi's Ladder

Michi's Ladder is a guideline, but we leave it to you to decide. If you only ate from Tiers 1 & 2, you would have a near-perfect diet!

Apples, with skin Artichokes Arugula Asparagus Avocados Beans Beets Bok choy Boysenberries Bran Broccoli Broccoli sprouts Brussels sprouts Cabbage Carrots Cauliflower Celery Cereal, whole grain Chard Cherries Citrus fruits Collard greens Cottage cheese, nonfat Cucumbers Egg whites Endive Fish, cold water (salmon, mackerel, sardines) Fish, freshwater Flaxseed Garlic, fresh Granola, raw, no sugar Hemp seed Kale Lettuce, romaine, green or red leaf Milk, nonfat Milk, soy Muesli, raw, no sugar Mushrooms Mustard Nectarines Oatmeal Olive oil Olives Onions Pears, with skin Peas Peppers Plantains Prunes Radishes Raspberries Refried beans, nonfat Rice, brown Salsa, natural, no sugar Seitan Spinach Squash Strawberries Sweet potatoes Tea, green or black Tempeh Tofu Tomato sauce, no sugar Tomatoes Vinegar Water Yams Yogurt, nonfat, no sugar

Apples, skinless Bananas Blueberries Bread, whole grain Cantaloupe Cheese, nonfat Chicken, skinless white meat Coffee, black or cappuccino with nonfat milk Corn Cottage cheese, low-fat Cream cheese, nonfat Duck, free-range Eggplant Fish, farmed Granola or energy bar Grapes Hummus Juice, fresh-squeezed with pulp, no sugar Kiwifruit Mangoes Meal replacement bar Melon, honeydew Milk, 1% Nuts, raw Ostrich Pancakes, buckwheat Papayas Peaches Pineapple Plums Raisins Ricotta cheese, nonfat Soy nuts Soy sauce Squid String beans Sunflower seeds Tortillas, whole wheat Turkey breast Vegetable juice Veggie burger Venison, free-range Watermelon Yogurt, no sugar Zucchini

A1 Steak Sauce Angel food cake Applesauce Bagels Beef, eye of round Beef, London Beef, top round Canola oil Cheese, low-fat Chicken, dark meat Chicken sandwich broiled Chicken taco, baked Clams Coffee, cappuccino with whole milk Crab Cream cheese, low-fat Eggs, whole French fries, baked Fruit, dried Graham crackers Granola Honey Jam or marmalade Jerky, turkey Juice, from concentrate Ketchup Lamb, lean Lettuce, iceberg Lobster Mayonnaise Milk, 2% Muesli Oatmeal, flavored Oysters Pancakes Pasta, plain Peanut butter, raw Popcorn, plain Pork tenderloin Potatoes, baked or boiled Pretzels Refried beans, low-fat Rice cakes Rice, white Sauerkraut Soup, canned broth Steak, lean Sweet-and-sour sauce Veal cutlet Wine, red Yogurt, frozen, nonfat

Animal crackers Beef, filet mignon Beef, lean ground Beef, sirloin Beef Stroganoff Beer Bread, refined flour Buffalo Butter Caesar salad, with chicken Canadian bacon Cheese (including bleu and goat) Chili Chinese food Chips, low-fat, baked Coconut Coffee, iced mocha latte with nonfat milk Coffee, latte with whole milk Coffee cake Crackers Grilled cheese sandwich Ham Hot dogs, turkey Ice cream, sugar-free or fat-free Jell-O Juice, sweetened Lamb chops Lasagna, with meat Macaroni and cheese Margarine Meat loaf Mexican food Milk, whole Muffins Nuts, salted or roasted Peanut butter, not raw Pepper, stuffed Pizza, meatless or Hawaiian style Popcorn, with salt and butter Pork chop Potato salad or macaroni salad Pudding, with low-fat milk Reuben sandwich Sherbet Shrimp Sloppy Joe, lean beef or turkey Soft drinks, diet Soup, canned creamy Spaghetti, with meatballs Sub sandwich Taco salad, with chicken Tortilla, refined flour or corn Tuna salad or chicken salad Vegetable oil Wine, white Yogurt, frozen

Alcohol, hard liquor

Bacon

Baked beans

Beef, ground, regular

Beef taco, fried

Breakfast sandwich,
fast food

Cakes

Candy

Cereal, sugared

Chicken a la King

Chicken, buffalo wings
or nuggets

Chicken or fish
sandwich, fried

Chips, potato or corn

Chocolate

Cinnamon bun

Coffee, mocha, macchiato, ice blended, frappé

Cookies

Cream cheese

Creamed veggies

Creamer, nondairy

Doughnuts

French fries

Gravy

Hamburger, fast food

Hot dogs

Ice cream

Jerky, beef, pork, or venison

Juice, sugar added

Lobster Newburg

Nachos

Onion rings

Pastries

Pies

Potato skins, fried

Potatoes, fried

Potpie

Refried beans, with lard

Salad dressing, creamy

Sausage

Soft drinks, sugared

Tater tots

Toaster pastries