NUTRITION • PRINCIPLES • HEALTH • BALANCE

Word of Wisdom Plan

A practical, balanced approach to health based on timeless principles of moderation, nourishment, self-control, and honoring the body through wise daily choices.

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Health with Purpose

D&C Section 89, often called the Word of Wisdom, offers guidance on dietary and health practices meant to support physical and spiritual well-being. The principles encourage wisdom, moderation, discipline, and respect for the body.

This page turns those ideas into a cleaner, more practical framework your members can understand and apply in everyday life.

Key Principles from D&C Section 89

These ideas can be used as a foundation for better choices, stronger discipline, and long-term wellness.

PRINCIPLE 1

Avoid Harmful Substances

The principle encourages avoiding substances that can damage the body or cloud judgment. In a modern wellness setting, this can include being mindful of addictive, harmful, or excessive habits.

PRINCIPLE 2

Use Good Foods Wisely

The counsel highlights grains, fruits, herbs, and wholesome foods as valuable resources. The emphasis is on nourishment, practicality, and choosing foods that truly support health.

PRINCIPLE 3

Practice Moderation

Wisdom is not just about what to consume, but how. Moderation helps prevent extremes and encourages a sustainable, balanced lifestyle instead of rigid perfection.

PRINCIPLE 4

Honor the Body

The overall message points to treating the body as something valuable. That means choices that strengthen, restore, and support long-term vitality rather than short-term comfort alone.

What This Can Look Like in Everyday Life

For many people, applying these principles today might mean reducing processed foods, limiting excess sugar, avoiding harmful habits, eating more whole foods, drinking more water, being thoughtful about intake, and building a calmer, more disciplined rhythm of life.

The goal is not fear or perfection. The goal is wisdom, stewardship, and steady improvement.

A Simple Health Plan Based on These Principles

Here is a practical way members can begin applying this framework.

Eat More Whole Foods

Build meals around fruits, vegetables, grains, legumes, clean proteins, nuts, seeds, and other nourishing foods that support lasting health.

Reduce What Harms You

Look honestly at foods, drinks, and habits that damage energy, clarity, discipline, or physical health, then begin reducing them intentionally.

Use Moderation

Avoid swinging between extremes. Build a way of eating that is realistic, sustainable, and grounded in wisdom rather than impulse.

Support the Body Daily

Hydrate well, sleep enough, move your body, get sunlight, and make small consistent choices that honor health over time.

Sample Daily Rhythm

Morning

Begin with water, a nourishing breakfast, and a calm intention for the day.

Midday

Eat a balanced meal with protein, fiber, and whole foods that support steady energy.

Afternoon

Move the body, stay hydrated, and choose snacks that nourish instead of drain you.

Evening

Eat with moderation, slow down, reflect, and prepare your body for quality rest.

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WORD OF WISDOM • SAMPLE 7-DAY PLAN

Sample 7-Day Word of Wisdom Meal Plan

This version follows the spirit of the Word of Wisdom more closely by making grains, fruits, vegetables, legumes, and simple whole foods the foundation of the diet, while using meat sparingly and only occasionally.

Foundational Principles for This Plan

Grains as a Staple

Use oats, brown rice, barley, whole grain breads, quinoa, and other grains as a main energy source.

Plants First

Build meals around fruits, vegetables, beans, lentils, herbs, nuts, and seeds.

Meat Sparingly

Treat meat as occasional rather than constant, and keep portions moderate when used.

Simple & Moderate

Choose nourishing, practical meals and avoid excess, waste, and overcomplication.

Day 1 — Simple Start

Breakfast:

Oatmeal with berries, cinnamon, chopped walnuts, and flaxseed.

Lunch:

Brown rice bowl with black beans, roasted vegetables, avocado, and salsa.

Dinner:

Lentil soup with whole grain bread and a green salad.

Snack:

Apple slices with almond butter.

Day 2 — Whole Food Nourishment

Breakfast:

Whole grain toast with natural peanut butter and banana slices.

Lunch:

Quinoa salad with chickpeas, cucumber, tomatoes, olive oil, and lemon.

Dinner:

Baked sweet potatoes topped with black beans, sautéed greens, and fresh herbs.

Snack:

Orange and a small handful of nuts.

Day 3 — Grain & Garden Focus

Breakfast:

Warm barley porridge with raisins, apples, and cinnamon.

Lunch:

Vegetable soup with white beans and a slice of whole grain bread.

Dinner:

Stir-fried vegetables with brown rice, tofu or tempeh optional.

Snack:

Fresh berries with pumpkin seeds.

Day 4 — Light Meat, Used Sparingly

Breakfast:

Plain yogurt with oats, blueberries, and chopped pecans.

Lunch:

Large salad with mixed greens, grains, seeds, apples, and a light vinaigrette.

Dinner:

Small portion of roasted chicken with barley and steamed vegetables.

Snack:

Pear with walnuts.

Day 5 — Beans, Grains, and Fruit

Breakfast:

Steel-cut oats with peaches and sunflower seeds.

Lunch:

Hummus and vegetable wrap on a whole grain tortilla with grapes.

Dinner:

Red beans and rice with sautéed onions, peppers, and herbs.

Snack:

Carrots with hummus.

Day 6 — Modest & Practical

Breakfast:

Whole grain toast, cottage cheese, and melon.

Lunch:

Split pea soup with a side salad and whole grain crackers.

Dinner:

Roasted vegetables, quinoa, and lentils with olive oil and herbs.

Snack:

Apple with a few almonds.

Day 7 — Sabbath Simplicity

Breakfast:

Warm oats with banana, dates, and cinnamon.

Lunch:

Vegetable and bean stew with whole grain bread.

Dinner:

Baked potato with steamed vegetables, beans, and a simple salad.

Snack:

Fresh fruit bowl.

Notes for Using This Plan

Optional dairy and eggs: These can be used based on preference, tradition, and tolerance.

Meat use: This plan includes meat only once as an example of using it sparingly rather than daily.

Portions: Increase or reduce portion sizes depending on your energy needs and goals.

Spirit of the plan: Simplicity, gratitude, moderation, and nourishing the body with wise choices.