The Nourish Method in brief
Planning balanced meals can be daunting, so we're excited to share a new tool to support plant-based eating - the Nourish Method! The Nourish Method is essentially a food guide that provides a simple set of targets for different food groups. It's made up of nine groups, including assorted vegetables, dark leafy greens, fruits, grains & starches, nuts & seeds, legumes, dairy alternatives, water, and supplements. It's a system that makes it easier to confidently nourish our cells and keep food exciting.
Filling the gap in traditional food guides
Conventional food guidelines fall short when it comes to catering to the unique needs of plant-based lifestyles. They typically include animal-based foods, and simply eliminating these foods without finding suitable substitutes can lead to an imbalance in nutrition - and even health problems. The Nourish method is meant to fill this gap by providing a framework specifically designed for plant-based eaters. While everyone's different, the Nourish Method can provide a starting point - reminding us to enjoy a variety of foods from these groups without having to strive for perfection.
Backed by science
The Nourish Method was crafted through extensive research and validation by a team of experts. The research phase involved studying more than 100 research papers and gathering insights from various plant-based nutrition specialists. To ensure the method's effectiveness, it underwent a rigorous validation process. This included comparing the Nourish Method to other trusted platforms, and carefully analyzing thousands of meal plans to ensure the most optimal nutrition for different demographics.
The foundational seven
Embracing the Nourish Method empowers us to supply our body with the nutrients it needs to thrive. While the targets are designed for an average adult, they can be personalized to meet specific requirements. For those interested in more tailored targets, the PUL mobile application is able to estimate needs based on factors like age, sex, height, weight, and activity level. In the app, you also have the ability to input your own custom targets for groups if you wish. To make it simpler for us to incorporate these groups in general though, we've summarized sample serving sizes for common items.
01 - Dark leafy green vegetables
Dark leafy greens, such as bok choy, kale, and spinach, are packed with nutrients that are incredibly beneficial for our health. For example, they're particularly rich in calcium, folate, iron, and vitamin K which helps support overall health. One serving is equal to:
- ½ cup (80 g) cooked dark leafy greens
- 1 cup (30 - 90 g) uncooked dark leafy greens
02 - Assorted vegetables
The vibrant colours of vegetables represent different nutrients, which is why it's ideal to enjoy a rainbow of different colours. A serving of assorted vegetables is equal to:
- ½ cup (80 g) diced fresh, frozen, and canned assorted vegetables
- ½ cup (80 g) cooked assorted vegetables
03 - Fruit
Fruits offer a delightful sweetness while also providing nutrients like fibre that promote healthy digestion and gut health. A serving of fruit is equal to:
- ¼ cup (30 g) of dried fruit
- ½ cup (80 g) of fresh, frozen, or canned fruit
- 1 medium-sized fruit
04 - Grains & starches
Grains and starches are filled with nutrients including carbohydrates and B-vitamins that support energy levels and feelings of fullness. Some common staples and their serving sizes include:
- 1 medium slice of bread or ½ bagel (50 g)
- ½ cup (2 oz, 55 g) dry pasta or noodles
- 1 cup (4 oz, 115 g) cooked pasta or noodles
- ½ cup (75 - 120 g) cooked grains, such as rice, quinoa, and oats
- ¾ cup (150 g) starchy vegetables, such as potatoes
05 - Nuts & seeds
Nuts and seeds provide a flavourful and nutritious mix of beneficial fats and minerals, with some sources particularly rich in omega-3 fats. A serving of general nuts and seeds is:
- 2 Tbsp (30 g) nut or seed butter
- ¼ cup (30 - 40 g) nuts or seeds
- ¼ cup (25 g) nut-based flour
A serving of nuts and seeds is considered omega-3 rich if it meets minimum omega-3 fat targets. For example:
- 2 Tbsp (15 - 20 g) flaxseeds
- 2 Tbsp (15 - 20g) chia seeds
- ¼ cup (40 g) hemp seeds
- ⅓ cup (35 g) walnuts
06 - Legumes
Legumes are a wholesome source of protein that support the development and repair of different parts of the body. They include beans, peas, lentils, peanuts, and meat successors. Some serving sizes include:
- 2 Tbsp (30 g) peanut butter
- ½ cup (80 g) tempeh
- ½ cup (30 g) meat successors, such as mock chick’n pieces
- ¾ cup (115 g) edamame and peas
- ¾ cup (125 - 150 g) cooked beans and lentils
- ¾ cup (180 g) tofu
07 - Fortified dairy alternatives
Fortified dairy alternatives provide a reliable supply of nutrients like calcium and vitamin D that promote bone and muscle health. There are other sources of calcium, such as leafy greens, but if fortified products are accessible and desirable, they may be more convenient. A serving is considered:
- ½ cup (70 g) fortified plant-based cheese
- ¾ cup (195 g) fortified yogurt
- 1 cup (240 mL) fortified plant-based milk beverages
Two supporting stars
01 - Water
Our bodies rely on water to function properly, as it is involved in numerous vital processes.
02 - Supplements
While we strive for food first, supplements are helpful to fill in gaps.
Summary
- The Nourish Method is a framework: it's a science-backed tool validated to give us a framework to meet our nutrition needs from plants.
- The Nourish Method consists of nine groups: assorted vegetables, dark leafy greens, fruits, grains & starches, nuts & seeds, legumes, dairy alternatives, water, and supplements.
- Embrace imperfection: the Nourish Method encourages enjoying a variety of foods from these groups, but we don't have to be perfect. It's just about being more mindful about our food choices.
Discussion & Rating
I love the app, I’ve been using it since three months now, great job 💚 I am wondering if optional ingredients and add-ins count into the nourish plan?
Omega 3 is not good its harmful
Hi I am moni, from India,very much like Your app but can't
use it as it is not based on Indian cuisine and specially the ingrediants used are not available here so it's my request please plan my diet based on Indian cuisine,which will be a great help to me
Hi Sadia, I was going to try this method out to see how it compares to how I normally eat, but have a question. Above in the grains/starches section, it shows that one slice of bread is one serving; however, when I add a sandwich to my daily plan in the app, only one yellow ball is lit up. Wouldn't it be 2 since I'm using 2 slices of bread? I'd love some clarification. Thanks :)
I have followed your website and videos on and off for a couple years now. But, I could never actually make the transition to a whole foods, plant based woe because it seemed so overwhelming and I was concerned about not getting the needed macros and micros. Last night on a whim I visited your site again for the first time in months and saw that you had released an app. Oh my gosh, it’s absolutely amazing! I can’t imagine the amount of work you’ve all put into this project. Your app was the final push I needed and I’ll be using it to finally start making the transition to a whole foods, plant based woe in the upcoming year. Sincere thanks!
Super excited for the android app! How much calcium do you recommend in fortified plant milks and yogurt? Thank you 🫶
I just got the app, and it's fantastic! =)
I wished it was possible to remove something from a recipe though. Sometimes I'll remove something I'm not a fan of (like dried fruit) from a recipe, but if I then add the recipe to my day it includes it. Which would mean I collect orbs I haven't actually "collected". Is there a way around this without having to custom make the recipe myself?
Is there pick up lime app on Android?
Love Pick up Limes and have been patiently waiting for the Android version of the app to come out! I checked the app store today and it says 'The early access programme is currently full. Space may open up later.' Just wanting to know when 'later' might be? I'm in New Zealand if that makes a difference?
Hi, you said to consider adding dark leafy greens If fortified dairy alternatives aren't available. How many portions of dark leafy greens would you recommend to add, in order to fill in the spot of 1.5 servings of dairy alternatives?
Love pick up limes. Long time subscriber and have made so so so many of your amazing recipes. I’m in the middle of some severe gut issues and have become aware of the importance of keeping the gut microbiome in a good place. The clear messaging everywhere is the importance of probiotic rich foods every day. I noticed the nourish method doesn’t have a spot for probiotics though. Can you tell me your reason for not including them?
I have started using the app today and I am really satisfied with it.
There's only one additional option that in my opinion should be added: many of us are not just cooking for ourselves, but for an entire family or for a partner as well. It would be great if the needs of these family members could be added when creating a meal plan, especially to have a complete groceries list to buy.
I can't wait to get this app when the android version comes out! I have been vegetarian and on/off vegan since I was 9 (I'm now 35). I started having a lot of health problems around 10 years ago and I just recently found out I have several severe vitamin deficiencies (b12, zinc, iodine, omega 3). I have always eaten a ton of fruits and veggies, but am not great about getting enough protein or fat sources all the time. I went to a dietician to try to learn how to combine my food to get enough nutrients from my diet and try to prevent nutrient deficiencies in the future. I now take supplements, but I would like to get as much as possible from food.
This app looks like everything I have been looking for. It looks like it will be able to give me way more help and guidance than any dr has been able or willing to give thus far. I am so grateful to you and your team for all of your hard work! This looks so incredibly helpful!
I got this app recommended and I love it! It makes it so much easier to pick healthy foods. When tracking in different apps I get so easily overwhelmed by all the choices that I pick something processed and easy most of the time. Also, the design is beautiful! The colours make it really fun to use!
I got a couple of questions:
- Is it possible to see the nutritional info when you add a single product like nuts or a banana? I cannot find it in the app
- On the total nutrients page I sometimes wonder where certain vitamins come from, is it somehow possible to click on a category and see which foods you ate that day added to it?
- Do you recommend to log everything and if so, how? For instance: at work they sometimes order vegan pizza. I can either add a product, but then I have to select a category (and I have no clue what to pick in that case) or I can add a recipe but I don’t have all the ingredients.
this is just what I need to keep track of my food intake ...(can I keep track in my head?......NOPE. ). I need to make sure I'm getting all the nutrients I need (at my age of 77). Thanks so much, this app is great and easy to use!
One of my favourite channels, I absolutely love the content. I am extremely grateful to discover your platform. You and your team are simply fab❤️
Hope it is available for Android soon! Congrats
I too, am very excited for the app! You all have done such an AMAZING job from what I can see so far. I am very much on board with this app! As a registered dietitian, I'm excited to share this with my patients for meal planning, especially for those patients who are curious about plant-based eating. I'm an android user myself, so I will eagerly wait for the app's arrival.😄
I'm so excited for this to arrive to android! I know you've said it's coming soon, but is there a rough estimate for a timeframe? Like days, weeks, months? I feel like this is going to encourage so much positive change to my eating habits! Thank you and the team for all your hard work and perseverance designing and creating this for us! I'm sure it's been quite a journey.
Simply put: the best nutrition App I have ever seen (and I have seen a few…)!
Congratulations for the outstanding work.
Are the recipes gluten free? Thanks.
Hi guys, thank you so much for your fantastic recipes, the informative articles and the wonderful videos. I never enjoyed cooking until I discovered your website! I hope the new App will be available on Android soon!!!