-
High Glycemic Index Fruit Choices
- Eat sparingly, or after a workout. Avoid if weight loss is a concern.Banana
Mango
Pineapple
Papaya
Grapes
Watermelon
-
Low Glycemic Index Fruit Choices
- Choose organic when possible. Consume the following, especially if weight loss is a concern:Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries, raspberries, strawberries)
Lemon/Lime
-
Moderate Glycemic Index Fruit Choices
- Cherries
Orange
Pitted
Prunes
Lemons
Passion Fruit
Pear
Peaches
Apples
Limes
Persimmons
Fresh Apricots
Plum
Avocadoes
Nectarines
Pomegranates
Melons
Grapefruit
Kiwi Fruit
Tangerines
-
Natural Fat Choices
- Choose raw (not roasted for nuts and not pasteurized or homogenized for cheese), cold-pressed, grass fed, free-range, cage-free, and no hormone added sources whenever possible. If peanut, use Butter-Valencia® brand.Almond Butter
Avocado
Butter
Canned Sardines in Oil or Water
Cashew Butter
Coconut Milk, Oil and Spread
Coconut or Flakes
Cod Liver Oil
Eggs
Flaxseed Oil
Full Fat Plain Yogurt
Full Fat Raw Milk
Grapeseed Oil Vegenaise®
Grape Seed Oil
Grass Fed Meat
Hemp Oil (3 to 1 ratio)
Lydia’s Organics Crackers
Olive Oil/Olives
Raw Cheeses
Raw Nuts & Seeds (Almonds, Cashews, Flax, Hemp, Pecans, Pine Nuts, Macadamia, Sesame, Sunflower, Walnuts, etc.)Note: Avoid Hydrogenated and Partially Hydrogenated Oils such as cottonseed oil, soybean oil, and vegetable oils; Trans Fats such as margarine and synthetic butters; Rancid Vegetable Oils such as corn oil, canola oil, or those labeled simply vegetable oil, located in practically every bread, cracker, cookie and boxed food.
-
Natural Protein Choices
- Choose raw (not roasted for nuts and not pasteurized or homogenized for cheese), grass fed, free-range, cage-free, and no hormone added sources whenever possible. Avoid farm raised and Atlantic fish.Beef
Chicken and Turkey
Cold Water Fish (Salmon, Sardines, Mahi-Mahi, Mackerel, etc.)
Cottage Cheese
Eggs
Game Birds (Pheasant, Duck, Goose, Grouse)
Lamb
Raw Cheeses
Ricotta Cheese
Venison
Vitol Egg Protein
Whey Protein-Raw Grass Fed (PaleoMeal or Whey Cool)
-
Vegetable Choices (High Fiber Carbohydrate)
- Choose organic when possible. Remember the best carbohydrate choices are vegetables due to high fiber content and low glycemic action.Arugula
Beet Greens
Brussel Sprouts
Celery
Collard Greens
Eggplant
Ginger Root
Jalapeno Peppers
Mushrooms
Radishes
Shallots
Swiss Chard
Asparagus
Bell Peppers (Red, Yellow and Green)
Cabbage
Chayote Fruit
Coriander
Endive
Green Beans
Kale
Mustard Greens
Radicchio
Spinach
Tomatoes
Bamboo Shoots
Broad beans
Cassava
Chicory
Cucumber
Fennel
Hearts of Palm
Kohlrabi
Onions
Snap Beans
Spaghetti Squash
Turnip Greens
Bean Sprouts
Broccoli
Cauliflower
Chives
Dandelion Greens
Garlic
Jicama (Raw)
Lettuce
Parsley
Summer Squash
Watercress
-
Vegetable Choices (High Fiber Starchy Carbohydrate)
- Choose organic when possible. If weight loss is a concern, consume moderation.Squash (Acorn, Butternut, Winter)
Okra
Legumes
Chick Peas (Garbanzo)
Kidney Beans
Pinto Beans
Barley
Millet
Tapioca
Ak-Mak Crackers
Artichokes
Pumpkin
Black Beans
Cowpeas
Lentils
Split Peas
Brown Rice
Rye
Whole Grain Breads
Ezekiel Bread
Leeks
Sweet Potato or Yam
Adzuki Beans
French Beans
Mung Beans
White Beans
Buckwheat Groats (Kasha)
Semolina (Whole Grain Dry)
Whole Grain Cooked
Cereals
Wasa Crackers
Lima Beans
Turnip
Black Beans
Great Northern Beans
Navy Beans
Yellow Beans
Bulgar (Tabouli)
Steel Cut Oats
Whole Grains
Whole Grain Tortillas