From the author of The Proof is in the Plants and creator of The Proof Podcast, Simon Hill



The Plant Proof Food Pyramid encompasses 8 principles that stand the test of time, no matter what nutrient or diet is in the headlines at any given moment. When we focus on food groups, given there is enough diversity in our diet, the macronutrients (carbohydrates, protein and fat) take care of themselves. These food groups include fruits, vegetables, whole grains, legumes, nuts and seeds in their whole or minimally processed forms. As with any food pyramid, the groups you should consume the most form the base. When you’re planning a meal, work up from the bottom of the pyramid to plan your servings for each group. The pyramid  also includes a daily serving recommendation for each of the food groups. Take the serving recommendations in the pyramid as a minimum. It might seem like a lot of servings, but the serving sizes listed are achievable and will help you ensure diversity.


The safest oils are featured at the bottom and the least safe at the top. Also included is a selection of oils that are considered safe to consume only at cold temperatures, such as to dress a salad.

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Meet the Author

Simon Hill

Host of the Plant Proof podcast, nutritionist, sports physiotherapist, creator of blog and author of The Proof is in the Plants. The Proof is in the Plants is my first book, and it walks through the science of eating for a healthier you and a healthier planet. It contains the agenda-free information that we all need to become more conscious of how our daily food choices affect our body and the world around us.

My philosophy is simple. We live in an environment that makes it incredibly hard to follow an evidence-based dietary pattern, an environment that in many ways sets us up for failure. Rather than waiting for this environment to change, or waiting to experience pain, I want to arm you with evidence-based solutions. This will help you better navigate the world in which we live and improve your chance of living a long, healthy life, allowing you to do more of whatever it is you love to do.

It took me a master’s in Nutrition and years of research to understand the science and how our food choices are shaped. However, I believe that this information should be easily accessible to everyone.

This isn’t about dietary labels or agendas. It’s a space to honour science, to honour learning as a community and to encourage progress over perfection. If you want to upgrade your health and tread more lightly on the planet, I am here to help you do that.

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