Healthy Food List

Protein

All meat should be organic or at least grass fed.

Beef

Bison

Lamb

Ostrich

Venison

Elk

Chicken

Eggs

Turkey

Duck

Seafood should be wild not farmed raised.

Anchovies

Catfish

Herring

Mackerel

Sardines

Sole

Squid

Tilapia

Trout

Wild salmon fresh or canned

Clams

Crab

Shrimp

Oysters

Mussels

Scallops

Dairy

Organic or grass fed butter

Organic or grass fed clarified butter

Organic or grass fed ghee

Nondairy milks

Almond

Cashew

Coconut

Hemp

Nuts

Almonds

Cashews

Chestnuts

Brazil nuts

Hazelnuts

Macadamias

Pecans

Walnuts

Seeds

Chia

Flax

Hemp

Black Sesame

Sesame

Pumpkin

Sunflower

Nut and Seed Butter

Almond

Cashew

Hazelnut

Macadamia

Pecan

Sunflower seed

Walnut

Saturated Plant Fats

Coconut milk- without added ingredients

Extra virgin coconut butter (don’t use for cooking)

Extra virgin coconut oil

Healthy oils

Extra virgin oil – organic

Sesame oil

Avocado oil

Almond oil

Walnut oil

Macadamia oil

Nonstarchy vegetables

Eat as many as you want. Buy ORGANIC

Artichokes                                          Garlic

Arugula                                              Ginger

Asparagus                                          Green Beans

Avocados                                            Hearts of palm

Bean Spouts                                       Jalapeños

Beet greens                                        Kale

Bell peppers                                      Lettuce

Broccoli                                               Mushrooms

Brussels Sprouts                               Olives

Cabbage                                             Onions

Carrots                                               Radicchio

Cauliflower                                        Radishes

Celery                                                 Seaweeds

Chives                                                 Shallots

Collard greens                                   Snap peas

Dandelion greens                              Snow peas

Eggplant                                             Spinach

Endive                                                 Summer squash

Fennel                                                 Tomatoes

Fresh Herbs                                       Turnip Greens

Water Cress                                       Zucchini

Starch Vegetables

Eat only at dinner ½ cup to 1 cup maximum, up to four times a week.

Beets

Celeriac

Parsnips

Pumpkin

Rutabaga

Sweet Potatoes

Turnips

Winter Squash (butternut, kabocha, acorn, etc.)

Fruit

Limit to ½ cup to 1 cup per day.

Berries (fresh or frozen blackberries, raspberries, wild blueberries, or cranberries; not Strawberries, as they are high in sugar.)

Kiwi

Lemon

Lime

Pomegranate seeds

Watermelon

Condiments, Staples and Spices

Almond flour or almond meal

Apple cider vinegar

Arrowroot

Balsamic vinegar

Black pepper

Cocoa powder (unsweetened)

Dried or fresh herbs and spices, such as basil, cayenne pepper, chili powder, cinnamon, coriander, cardamom, ginger, cumin, onion powder, oregano, paprika, parsley, rosemary, sage, thyme and turmeric

Gluten free tamari (soy sauce)

Sea Salt or pink Himalayan salt

Tahini

Vanilla powder (unsweetened)

Vegetable or chicken stock (organic, gluten free)

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