March is National Nutrition Month, a perfect time to explore how whole, plant-based foods can nourish your body. The Whole-Food, Plant-Based Food Pyramid offers a simple, nutrient-dense approach to eating well.

Understanding the Whole-Food, Plant-Based Food Pyramid

Unlike traditional food pyramids, this version eliminates processed foods and animal products, focusing on whole, nutrient-dense plant foods. Each layer of the pyramid highlights essential food groups that promote overall well-being.

The Pyramid Breakdown

1. Base: Fresh Fruits & Vegetables – All types of fruits and vegetables should make up a significant portion of your daily intake. These foods provide essential vitamins, minerals, antioxidants, and fiber.

2. Whole Grains – Quinoa, brown rice, barley, and farro are excellent sources of sustained energy and fiber. Aim for 5+ servings daily.

3. Leafy Green Vegetables – Kale, broccoli, and cabbage provide vital micronutrients and should be consumed at least 2–3 times a day.

4. Legumes – Beans, lentils, peas, and seeds are packed with protein, fiber, and essential minerals. Aim for 2–3 servings daily.

5. High-Fat Whole Foods – Avocados, nuts, and dairy substitutes offer healthy fats that support brain and heart health but should be enjoyed in moderation.

Pairing the Pyramid with Dr. Greger’s Daily Dozen

For an easy way to ensure you're meeting all your nutritional needs, Dr. Michael Greger’s Daily Dozen Checklist is a great tool. It serves as a daily guide to help you incorporate the healthiest plant-based foods into your routine. The checklist includes servings of beans, berries, cruciferous vegetables, flaxseeds, nuts, whole grains, and more.

📌 Take the Daily Dozen Challenge and access all the resources you need: Daily Dozen Challenge

Health Benefits of a Whole-Food, Plant-Based Diet

Backed by the Academy of Nutrition and Dietetics, a plant-based diet can:

• Support Heart Health – Lowers cholesterol and blood pressure.

• Aid Weight Management – High in fiber, naturally low in calories.

• Regulate Blood Sugar – Reduces diabetes risk.

• Reduce Inflammation – Antioxidant-rich foods combat oxidative stress.

Easy Ways to Implement the WFPB Pyramid

• Make Fruits & Vegetables the Star – Fill most of your plate with fresh produce.

• Choose Whole Grains – Swap refined grains for quinoa, farro, or whole wheat.

• Prioritize Legumes & Leafy Greens – Incorporate beans, lentils, and greens into meals.

• Snack Wisely – Opt for nuts, hummus, or fresh fruit.

• Stay Hydrated – Drink water and herbal teas instead of sugary drinks.

Celebrate National Nutrition Month with Plant-Based Nutrition

By following the Whole-Food, Plant-Based Food Pyramid and using the Daily Dozen as a guide, you can enjoy a balanced, health-supporting diet. Get inspired by National Nutrition Month and start your journey today!

Consulting a Professional for Personalized Guidance

While this pyramid provides a great framework for plant-based eating, individual nutritional needs vary. For personalized guidance, we recommend speaking with a Registered Dietitian Nutritionist (RDN). Visit our Wellness Partners page to connect with professionals who can support your journey.

Are you making the switch? Share your experience in the comments!