The Rabbit Food Pyramid

THE RABBIT FOOD PYRAMID:

As suggested by Buddy the Elf, I used to stick to the four main food groups: candy, candy canes, candy corn, and syrup, but it just wasn’t giving me the results I was looking for. Behold, the Rabbit Food Pyramid! My food pyramid consists of:

Produce: fruits and vegetables.
Whole Grains: brown rice, quinoa, couscous, whole grain pasta, whole grain breads, whole oats, and whole corn.
Protein: tofu, tempeh, Greek yogurt, cheese, beans, chickpeas, lentils, milk, eggs, turkey, and chicken.
Plant Based Fat: avocado, olives, nuts, and seeds.

Think and eat like a rabbit and nibble on choices that are plant strong and nutrient rich.


It’s easy! Just start with these basic guidelines:

Breakfast:
1 serving of fruit
1 serving of whole grain
1 serving of protein
1 serving of plant based fat

Lunch:
2 servings of vegetables
1 serving of whole grain
1 serving of protein
1 serving of plant based fat

Dinner:
2 servings of vegetables
1 serving of whole grain
1 serving of protein
1 serving of plant based fat

Snack:
1 serving of fruit
1 serving of whole grain
1 serving of protein
1 serving of plant based fat

Here is an idea of what one serving from each food group equals in the Rabbit Food world:

PRODUCE:
Veggies: (lunch & dinner)
1 cup fresh
1 cup frozen
½ cup canned
¼ dried

Fruit: (breakfast and snack)
1 piece, about the size of a tennis ball
1 cup fresh or frozen
½ cup canned (no sugar added)
¼ cup dried (unsweetened)

WHOLE GRAINS:
1 slice of whole grain bread
½ whole grain English muffin or whole-grain pita
½ cup cooked brown or wild rice, whole-grain pasta, or quinoa
¼ cup uncooked oats
2 cups air popped popcorn
2 taco sized whole-corn tortillas

PROTEIN:
1 cup skim or soy milk
6oz plain nonfat Greek yogurt
½ cup nonfat cottage cheese
¼ cup nonfat ricotta or cream cheese
1 slice reduced fat cheese
¼ cup reduced fat shredded cheese
¼ cup of egg whites
3oz chicken, turkey, or fish
½ cup cooked beans or lentils
¼  package of tofu or tempeh

PLANT BASED FAT:
1 Tbsp oil
2 Tbsp nuts
1 Tbsp nut butter
10 olives
¼ medium avocado
2 Tbsp 70% dark chocolate chips

FREE EXTRAS:
Spices
Seasonings
Natural zero calories sweeteners like Stevia


And here is a variety of foods in each group!

PRODUCE: (fresh or frozen with no sugar or salt added)
Vegetables:

Artichoke
Arugula
Asparagus
Beets
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumber
Eggplant
Endive
Green Beans
Kale
Mushrooms
Onions
Peas
Peppers
Potatoes
Romaine
Snow Peas
Spinach
Squash
Sugar Snap Peas
Sweet Potato
Tomatoes
Zucchini

Fruits:
Apples
Apricots
Bananas
Blackberries
Blueberries
Cherries
Cranberries
Dates
Figs
Grapefruit
Grapes
Kiwi
Mangos
Medjool dates
Melons
Oranges
Papayas
Peaches
Pears
Pineapple
Plums
Raspberries
Strawberries
Tangerines
Watermelon

WHOLE GRAINS:
Barley
Brown Rice
Buckwheat
Bulgur
Corn
Kamut
Millet
Oats
Quinoa
Rye
Spelt
Wild Rice
Whole Corn Tortillas
Whole Grain Bread
Whole Grain Couscous
Whole Grain English Muffin
Whole Grain Pasta
Whole Grain Pita

PROTEIN:
Beans
Chicken
Chickpeas
Edamame
Eggs/Egg Whites
Lentils
Nonfat Cottage Cheese
Nonfat Greek Yogurt
Nonfat Milk
Notfat Ricotta Cheese
Reduced Fat Cheese
Salmon
Shrimp
Soymilk
Tempeh
Tofu
Tuna
Turkey

PLANT BASED FAT: (All nuts, seeds, & nut butters should be unsalted and unsweetened containing only the nut itself)
Almonds
Avocado
Cashews
Chia Seeds
Coconut
Dark 70% Chocolate
Flaxseed
Hazelnuts
Olives
Olive Oil
Peanuts
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Tahini
Walnuts

Cute fruit & veggie graphics inspired by Japanese kaomoji and coconut lane.
Portion sizes and meal structure ideas were adapted from Cinch! By Cynthia Sass.