Vegetables

3-6 cups daily minimum of vegetables. Focus on all kinds of greens, along with beets, carrots, garlic, onions, broccoli and artichokes

All fresh and frozen fruit, root vegetables like sweet potato, parsnips, beets, yams, squashes like butternut, acorn, spaghetti. Choose grains like quinoa, brown rice, whole wheat, bulgar, kamut and millet in moderation as well as beans and legumes

Carbs/Starch/Grains/Fruit

Eat certified organic, pasture- raised poultry, meats, and eggs. Enjoy wild fish and shellfish. Proteins may be boiled, broiled, baked, grilled, barbecued, or sautéed

Protein

Avocado, cold pressed extra virgin olive oil, coconut oil, ghee, grass fed butter, olives, nuts and seeds etc. Organic is best

Healthy Fats (oils, nuts, and seeds)

Focus on organic dairy such as yogurt, feta or goat cheese, cheddar, parmesan, cottage cheese, cream in small amounts, if tolerated

Dairy

Alcohol

All alcohol needs to be limited

It increases inflammation, disrupts blood sugar, alters your hormones, and is addicting…which is plenty of reason to ditch it!
Sources include fructose, high fructose corn syrup, desserts, hidden sugars, soda, candies, ice cream, table sugar and many others

Added Sugars

Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine, butter spreads, fried foods, french fries
Refined oils: Soybean oil, canola oil, cottonseed oil, vegetable oil, corn oil
Processed meat: Processed sausages, hot dogs, etc. Limit fried, batter dipped, and breaded meats.
Highly processed foods: Anything labeled "low-fat" or "diet", has other deceiving health claims or which looks like it was made in a factory. Had more than 5 ingredients (some you cannot pronounce)

Inflammatory Fats

Products

Dark leafy greens

Broccoli

Brussel sprouts

Eggplant

Mushrooms

Celery

Onions

Garlic

Radishes

Cabbage

One Portion Size and Nutrients:

2–3 cups, raw leafy greens
All others: ½ cup cooked or 1 cup raw

Recommendations

Vegetables will be the centerpiece of your diet!

5

1-2

0

25

carbs, g

proteins, g

fats, g

calories

Cauliflower

Asparagus

Zucchini

Cucumber

Green beans

Squash

Peppers

Sauerkraut

Products

Apple, 1 med.

Applesauce unsweetened, ¾ cup

Apricot, 3 med.

Cantaloupe, ¼

Cherries, 15

Figs: fresh, 2

Peach, 2 small, 1 med.

Persimmon, ½

Pear, 1 med.

Plum, Tangerine, Nectarine, 2 small

One Portion Size and Nutrients:

Typically ½ cup

Recommendations

There is no need to be overly strict when eating a whole foods diet

Choose local and organic as much as possible

15

0

0

60

carbs, g

proteins, g

fats, g

calories

Blackberries, 1 cup

Raspberries, 1.5 cups

Strawberries, 1.5 cups

Grapes, 15

Honeydew melon, ¼ small

Kiwi, 2

Watermelon, 2 cups

Mango, ½ med.

Orange, 1 large

Products

Mozzarella, 2 oz. or ½ cup shredded

Ricotta, 1/3 cup

Kefir, plain, 1 cup

Milk, 1 cup

Unsweetened Milk Alternative (soy or protein fortified)

Cottage, ¾ cup

Feta, 2 oz.

Goat, 2 oz.

One Portion Size and Nutrients:

Recommendations

Preferred Organic, non-GMO

12

8

3-8

90-150

carbs, g

proteins, g

fats, g

calories

Cream cheese: 1 Tbsp

Yogurt, plain, full-fat/whole milk, Greek: ½ cup

Products

Mackerel: 2 oz.

Wild Sardines (in water or oil): 3 oz.

Trout: 4 oz.

Skipjack: 4 oz.

Yellowtail: 4 oz.

Lamb, leg, chop, or lean roast: 3 oz.

Sausage: varies

Shellfish (shrimp, crab, lobster, clams, mussels, oysters, scallops): 4–5 oz.

Turkey, white or dark meat: 3 oz.

Venison: 3 oz.

One Portion Size and Nutrients:

3-4 oz. ≈ deck of cards or palm of hand;
1 oz = 1 slice meat

Recommendations

Preferred Organic, 100% Grass Fed, pastured meat

Preferred wild fish. Avoid farmed fish.

0

21-28

3-15

150-225

carbs, g

proteins, g

fats, g

calories

Wild Tuna: Canned, chunk light or solid light (in water or oil): 4 oz.

Bacon, 2 slices. Nitrate/nitrite fee

Seitan

Liver: 3 oz.

Pork, tenderloin: 3 oz.

Buffalo: 3 oz.

Elk: 3 oz.

Wild Salmon: Canned: 3 oz., Fresh: 3 oz., Smoked: 3 oz.

No fried, batter dipped, breaded, or flour dusted foods.

Choose boiled, broiled, baked, grilled, barbecued, or sautéed proteins.

Tofu: Non-GMO or organic tempeh

Grass fed beef — All cuts: 3 oz.

Pasture raised chicken, white or dark meat: 3 oz.

Cornish hen: 4 oz.

Eggs, whole: 2

Egg whites: 1 cup

Herring: 3 oz.

Wild Fish

Products

Avocado, 2 Tbsp.

Avocado oil: 1 tsp.

Coconut milk - Light, canned: 3 Tbsp. - Regular, canned: 1.5 Tbsp.

Medium-chain triglyceride powder: ½ Tbsp.

Ghee/clarified butter: 1 tsp.

Grapeseed oil: 1 tsp.

High-oleic sunflower oil: 1 tsp.

Mayonnaise, unsweetened (made with avocado, grapeseed, or olive oil): 1 Tbsp.

Medium-chain triglyceride oil: 1 tsp.

Pine nuts: 1 Tbsp.

Nuts & Seeds.
One Portion Size and Nutrients:

Preferred organic, raw and unsalted

0

1

5

45

carbs, g

proteins, g

fats, g

calories

Coconut oil: 1 tsp.

Coconut spread: 1.5 tsp.

Cream: 1 tsp.

High-oleic safflower oil: 1 tsp.

Almonds: 6

Cashews: 6

Pistachios: 12

Pumpkin seeds: 1 Tbsp.

Flaxseed oil: 1 tsp.

Almond butter: 1½ tsp

Butter, preferred grass fed: 1 tsp

Hazelnuts: 5

Hemp seeds: 2 tsp.

Macadamia: 3

Sesame seeds: 1 Tbsp.

Soy nuts, roasted: 2 Tbsp.

Oils & Fats.
One Portion Size and Nutrients:

Preferred Organic, non-GMO

0

0

5

45

carbs, g

proteins, g

fats, g

calories

Brazil: 2

Cashew butter: 1½ tsp

Chia seeds: 1 Tbsp.

Coconut, unsweetened, shredded: 1½ Tbsp.

Flaxseed, ground: 1½ Tbsp.

Pecans: 4 halves

Tahini: 1½ tsp.

Walnuts: 4 halves

Sunflower seeds: 1 Tbsp.

Products

Beets, ½ cup

Winter squash: acorn, butternut, ½ cup

Sweet potatoes or yams, ½ medium baked

Potato: new potatoes, such as red or Yukon Gold, ½ med.

Rutabaga, parsnips, turnips, ½ cup cooked

Buckwheat, sorghum, teff, or quinoa, ½ cup cooked

Starchy Vegetables Nutrients:

½ cup cooked grain/rice/starchy vegetables/ beans; size of hockey puck. Medium potato = small computer mouse

Recommendations

Choose organic, soaked, or sprouted grains to promote optimal digestion

15

3

1

100

carbs, g

proteins, g

fats, g

calories

Carrots, ½ cup cooked or 2 med. raw or 12 baby carrots

Oatmeal: unsweetened (¾ cup cooked)

Oats: steel cut (½ cup cooked) or whole (¹⁄3 cup uncooked)

Millet, ¹⁄3 cup cooked

Whole Gra ins Nutrients:

15

3

1

100

carbs, g

proteins, g

fats, g

calories

One Portion Size and Nutrients:

Rice: brown or wild (½ cup cooked)

Beans: black, cannellini, garbanzo/chickpea, fat-free refried, kidney, lima, mung, navy, pinto; Lentils (½ cup)

Beans and Legumes Nutrients:

15

7

0-3

100

carbs, g

proteins, g

fats, g

calories

Pasta: (whole grain) brown rice, lentil, quinoa (½ cup cooked)

Soups: bean, pea (¾ cup)

Beans: green soy/edamame (¹⁄3 cup)

Hummus (¼ cup)

Peas: sweet green (¾ cup) or yellow & green split or snow (½ cup)

Tortilla: (½) or low carbohydrate (1 large or 2 small)

Products

Coffee/espresso (black)

Mineral water (still or carbonated)

Green tea, rooibos tea (unsweetened)

Sparkling water (free from sodium and artificial flavors)

Noncaffeinated herbal teas (mint, chamomile, hibiscus, etc.)

Water (ideally filtered)

Sweeteners: Suggested to limit to 1–2 servings per day to reduce cravings for sweet-tasting food

Luo han guo (monkfruit extract)

Honey, 1 tsp

Maple Syrup, 100% Grade A, 1 tsp

Coconut Sugar, 1 tsp

Stevia

Suggested Sweeteners

One Portion Size and Nutrients:

Products

Cacao (powder/nibs)

Carob

Tomato sauce, unsweetened

Horseradish

Hot sauce

Salsa, unsweetened

Soy sauce/tamari

Unlimited servings/day

Bone broth

Lemon

Lime

Spices, all, fresh or dried (ex. chili powder, cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder, paprika, pepper, turmeric, etc.)

Flavored extracts (ex. almond, vanilla)

Garlic

Ginger

Herbs, all, fresh or dried (ex. dill, basil, chives, cilantro, mint, oregano, rosemary, sage, thyme, etc.)

Liquid amino acid

Miso

Mustard

Vinegars, unsweetened, organic apple cider, balsamic, red wine, white wine