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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)
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.
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
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
High Glycemic Index Fruit Choices:
Eat sparingly, or after a workout. Avoid if weight loss is a concern.
- Banana
- Mango
- Pineapple
- Papaya
- Grapes
- Watermelon
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