Wellness Pyramid Turned Right Side Up!

May 25, 2011

in General,Health Protection,Pro Vitality with Formula IV® Plus

First off, what is the Wellness Pyramid?
Several years ago the USDA came out with a new guideline for nutrient intake rather than the 4 equal food groups we had used for years as a guideline for balanced meals. This blog was originally written prior to the new "My Plate" which was introduced in the summer of 2011. I, personally do still believe we can gleam good nutritional information from the Wellness Pyramid.
At the base of this new daily food guide pyramid is whole grains (6 to 11 servings) – next step up is fruits (2 to 4 servings) and vegetables (3 to 5 servings) – the 3rd step is protein (milk, yogurt, cheese 2 to 3 servings) (meat, poultry, fish, dry beans, eggs, nuts 2 to 3 servings) – and the top of the pyramid is sugar and fat (use sparingly).
Recent health surveys show that the incidence of chronic diseases such as heart disease, cancer, and diabetes is higher than ever before. This can be attributed largely to our diets that are very inadequate in nutrient rich whole foods. For example:
  • ·         90% of us don’t eat the recommended 5 to 13 daily servings of fruits and vegetables
  • ·         70% of us eat foods that actually contribute to poor health – example: fast foods, foods highly processed, foods high in bad fats, foods with high sugar content
  • ·         Less than 1 daily serving of whole grains are consumed and many do not even get that 1 serving
  • ·         Protective lipids and sterols (good essential fats) have been stripped from whole grains to increase their shelf life
  • ·         Many do not eat fish due to concerns about the presence of heavy metals and contaminants
The problem and solution both seem to be in the food we chose to eat. The reality is that most of us have turned our ‘wellness pyramid’ upside down! Too much of the wrong food … not enough of the right food.
How are we all doing individually with these guidelines? Take this brief quiz and rate yourself on a scale of 1 (never) to 5 (always).
How are you eating?
  • ·         ___ I eat 3 daily servings of non-processed, non-GMO whole grains
  • ·         ___ I eat 5 to 9 daily servings of fruit and veggies
  • ·         ___ I eat 2 weekly servings of fish
  • ·         ___ I drink 8 daily glasses of water
  • ·         ___ I avoid eating fast and convenience foods
  • ·         ___ Add up your score for this section
How are you feeling?
  • ·         ___ I have abundant energy all day
  • ·         ___ I am stress free and tranquil
  • ·         ___ I am confident about my long term health
  • ·         ___ I engage in physical activity
  • ·         ___ I maintain a healthy body weight
  • ·         ___ Add up your score for this section
___ Total combined score
After you’ve combined your score, read below to learn about what you may need to do to improve your health.
20 or Under
It’s time to put a little more effort into your long-term health and vitality. You are at risk of low energy, feeling, and looking tired as well as low immune function. Your Wellness Pyramid is upside down!   Time to take Action!  Look at the areas where you scored low.  Start by taking baby steps (small changes) each day in the areas where you fall short.
21 to 35
You’re looking pretty good, but you could be looking – and feeling – better. Your ‘Wellness Pyramid’ is off balance and could tip either way. It needs more of the right action to be firmly on its foundation. Small changes in your lower score areas can make a big difference in your overall energy, immune strength, and lifelong health.
36 to 50
Congratulations! You are obviously taking care of your health and your body. Your ‘Wellness Pyramid’ is sitting firmly on its base. Keep up the good habits. The key is to keep it up which will help you maintain the health, energy, and vitality you’re already enjoying.
Start today and turn your personal ‘Wellness Pyramid’ right side up and keep it firm on its foundation!
Share your score in the comment section below and let us know what your plans are to improve your nutrients if needed.
May wellness be yours,


  Pat is a Health, Fitness, and Nutrition Coach. 

Pat has been married to the same man for over 54 years, is the mother of 3 adult children, and gramma to 8 grandchildren.  Growing up in the country gave her a head start to living a healthy lifestyle.  This gramma became interested in nutrition as a mother and for the past 30 plus years she has specialized in teaching others the importance of good nutrition.  Challenges along the road have been many; her father overcoming congestive heart failure with nutrition, her husband's battle with GERD and avoiding a major heart attack, her daughter's battle with a brain tumor, her grandson beating Hodgkin's Lymphoma, her mother's stage 4 lung cancer, her mom-n-law's dementia, and others.  Her goal is to help others have the BEST REAL HEALTH possible and slow the aging process.  The products Pat has personally used since 1985 are featured at www.patmoonnutrition.gnld.net.

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Leave a Comment

{ 31 comments… read them below or add one }

1 Heather Cameron November 3, 2014 at 10:20 am

My score was 25. I know what I need to focus on. More exercise, planning meals and drinking more water.


2 Takara Shelor November 1, 2014 at 6:34 pm

This is a great post Pat and I so love how you gave a quiz and the result lets people know where they are with good nutrition. So few people are in touch with that. Happy to report that I'm doing great with good eating. It makes such a difference in how the body feels and operates. Excllent post.


3 MamaRed October 31, 2014 at 7:36 am

Your passion for helping us take steps to be our healthiest self is so obvious and so amazing. Thank you for sharing your wisdom and challenges!

Laugh lots, Love more!



4 Alexandra McAllister October 30, 2014 at 5:31 pm

This is a great chart, Pat.  I am in the 36-50 section, which is a good thing.  After several mini strokes, I began to take my health seriously.  Thanks for sharing this Wellness Pyramind!  I'm sure some people will be surprised at their scores.


5 Ines Roe October 30, 2014 at 4:21 pm

Thank you for the reminder and the self assessment. I am good one some measures – not so good on others. I know what I am supposed to do – I just have to "do it" and I appreciate the remidner and accountability to myself to be as healthy as I can be


6 Tina October 29, 2014 at 7:36 pm

Wow! this is a terrific pyramid. I know I have to work on some of this and you continue to inspire me. I thank you for that.


7 Lorii Abela October 29, 2014 at 2:37 pm

Pat,  I like your post!  It is very informative and useful for the new era and  beyond.


8 Roslyn October 29, 2014 at 2:26 pm

I do know when I eat more veggies I feel better & the reverse is true- when I eat too much sugar or carbs I get sluggish. Balance is the key and it has to become a habit for life- to make these sound choices. I gave up junk foor years ago but dont always eat enuf of the good stuff. Love all the reminders & info.


9 Caroline St-Onge October 29, 2014 at 1:34 pm

The goverment of Canada should change his guideline too because it's really old. I'm not following it. I prefer to eat differently than what this guideline says, and fortunatly, it's working!


10 Meryl Hershey Beck October 29, 2014 at 11:37 am

Great way to check how seriously you are taking your nutritional health.  Nutritional health is so much more important to our over all being than most people ever realize.  What we put into our bodies truly does imapct every area of our life from our physical well being to our emotional and mental wellness. Great post. 


11 Susan Preston September 10, 2012 at 6:35 pm

Great information, Pat! I will certainly be bookmarking this and sharing it on my social networks. Thanks 🙂


12 Pat Moon September 17, 2012 at 3:47 pm

Susan, thanks for your interest in my information and for being willing to share it with your contacts through social networks. That is very much appreciated.


13 Helena Bowers September 9, 2012 at 8:55 am

This is a great resource. Thanks! I took the quiz, and definitely have some work to do to get my eating habits back on the healthy side.


14 Pat Moon September 9, 2012 at 4:25 pm

Helena, glad you took the quiz and are targeting some areas of getting your eating habits back on track. My experience over the years is that when you make changes gradually, you are more successful in the long run. Let me know when you need some tips on moving forward.


15 Sherie September 6, 2012 at 9:46 am

Pat, love the way you presented this information on eating healthy. That upside down pyramid really gives a great visual for how most of us really eat. It's September and the start of a new personal year for me, so this personal evaluation score is very valuable to me! Thank you!


16 Pat Moon September 6, 2012 at 1:15 pm

Sherie, I’m so happy you found value in the evaluation score in starting your new personal year. I hope your year is off to a wonderful start.


17 Matthew Reed September 6, 2012 at 9:22 am

Great post Pat. I think the frequent changing of how good nutrition is communicated is a significant problem. The fact that the primary way the USDA has changed it's message multiple times in recent years makes people not even want to try.


18 Pat Moon September 6, 2012 at 11:28 am

Hi Matthew,
Yes, I agree, some of the changes are rather redundant. I’m several years older than you and it is interesting how for years we had the 5 food groups… now with ‘My Plate’… it has basically come full circle. We can use these tools, educate ourselves about what is going on with our food supply, and then use common sense and good judgment to make wise food choices.


19 Carolyn Hughes September 6, 2012 at 6:31 am

Sorry Pat! I was looking at Denise's comment as I wrote yours! 🙂


20 Pat Moon September 6, 2012 at 11:24 am

Carolyn, I understand your error… so apology is accepted.
That little tool for gauging the health of your diet is just that, a tool. It helps give direction to food intake goals. Thanks for participating.


21 Carolyn Hughes September 6, 2012 at 6:30 am

Well I thought I was fairly healthy until I added up my score! Definately must try harder! Thank Denise, a great prompt to look at how I can eat better!


22 Denise Sonnenberg September 5, 2012 at 11:20 pm

I go through stages where I'm either eating exceedingly healthy or not at all. Hopefully they sort of balance one another out.


23 Pat Moon September 6, 2012 at 11:21 am

I believe many of us are with you, Denise. The older I am, the better I am getting at making better choices more of the time. Like so many things, we need to stay educated and informed so as to have the right motivation to make wise choices for our food intake.


24 Susan McKenzie September 5, 2012 at 8:57 pm

I rated higher in "healthy" than I thought I deserved, so that was a happy surprise!
This is a great measurement tool for optimal health – thank you for sharing! 🙂


25 Pat Moon September 6, 2012 at 11:18 am

Great news, Susan. This measurement tool can help you set guidelines for healthy and unhealthy food intake. Glad you did better than you expected.


26 Anita September 5, 2012 at 4:51 pm

Now this is a super awesome resource 🙂 I have bookmarked and shared 🙂


27 Pat Moon September 5, 2012 at 7:31 pm

Anita, thanks for the support and thank you for sharing… that’s also super awesome!


28 Lisa Frederiksen - BreakingTheCycles.com September 5, 2012 at 2:57 pm

What a wonderful way to present this information! Thank you!


29 Pat Moon September 5, 2012 at 4:24 pm

Lisa, thanks for reading. My prayer is that at least some small tidbit of information from this article will benefit you or someone you love at some point in the future.


30 Olga Hermans September 5, 2012 at 2:02 pm

I totally like your wellness pyramid Pat….I don't eat unhealthy, but I also don't eat very healthy…so, there is some work that needs to be done!! Thanks for all the insight


31 Pat Moon September 5, 2012 at 4:22 pm

Olga, I believe most of us are where you are, I know I am. We (I say that collectively because my hubby and me eat pretty well the same) eat pretty healthy but there are choices we could make that would be better. Constantly learning about the ins and outs of nutrition and staying somewhat current on information give us the tools to make wiser choices for the food we do eat.


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