How many servings should I eat per day?

• Fruit = 1-2 servings
• Animal protein = 4 - 6 servings
• Healthy fats = 5 - 9 servings
• Healthy vegetables = 6 - 11 servings

How should I allocate my calories per day?

• Healthy fats = 50%
• Animal Protein = 18%
• Vegetables = 28%
• Fruit = 4%

Or

Fats = 50 - 80% Proteins = 10 - 30% Carbohydrates = 5 - 30%

Protein

Diving in deep

• Grass-fed beef
• Grass-fed lamb
• Pastured Eggs
• Protein powders
• Hydrolyzed collagen
• Colostrum
• Beef Plasma/Serum
• Whey protein concentrate
• Low mercury fish
• anchovies
• Haddock
• Patrale sole
• sardines
• sockeye salmon
• summer flounder
• Tilapia
• Trout

Wading

• Pastured pork
• Pastured chicken
• Pastured turkey
• Pastured duck
• Pastured goose
• Whey protein isolate

Getting your toes wet

• High mercury or farmed seafood
• Factory farmed eggs and meat

Don't do it!

• Soy protein
• Wheat protein
• Beans
• Cheese
• Other pasteurized or cooked dairy(except butter)

Oils and Fats

Diving in deep

• Grass-fed butter
• Grass-fed Ghee
• Pastured egg yolks
• Grass-fed meat fat
• Fish oils
• Coconut oil
• MCT oil
• non-gmo soy lecithin
• Extra-virgin olive oil
• Chocolate butter
• Cocoa butter
• Avacado oil

Wading

• Palm oil
• Pastured Bacon fat
• Grain-fed butter
• Grain-fed ghee
• unheated almond oil
• unheated hazelnut oil
• unheated walnut oil

Getting your toes wet

• Duck fat
• Goose fat
• Canola oil
• Corn oil
• Cottonseed oil
• Flax oil
• Peanut oil
• Soy and vegetable oil
• Chicken fat
• Safflower oil
• Sunflower oil

Don't do it!

• Margarine
• Other artificial trans fats
• Oils made from GMO grains
• Commercial lard

Veggies

Diving in deep

• Avacados
• Cilantro
• Olives
• Parsley
• Bok choy
• Brussels Sprouts
• Collards
• Cooked spinach
• Kale
• Asparagus
• Brocolli
• Cabbages
• Cauliflower
• Carrots
• Celery
• Cucumber
• Dark Lettuces
• Fennel
• Radish
• Artichokes
• Green beans
• Summer Squashes
• Zucchini

Wading

• Eggplant
• Peppers
• Tomatoes
• Garlic
• Onion

Getting your toes wet

• Beets
• Corn(fresh on the cob)
• Peas
• Plantains
• Sweet Potatoes
• Winter Squashes
• Yams

Don't do it!

• Potatoes
• Mushrooms
• Canned Vegetables

Fruits

Diving in deep

Low-sugar fruit: * Blackberry * Cranberry * Grapefruit * Lemon * Lime * Passion Fruit * Rasberry * Strawberry

Wading

Average-sugar fruit: * Apple * Apricot * Blueberry * Cantaloupe * Cherry * Kiwi * Nectarine * Orange * Papaya * Peach * Pear * Pinapple * Plum

Getting your toes wet

High-sugar fruit: * Banana * Dates * Grapes * Guava * Fig * Lychee * Mango * Melon * Persimmon * Pomegranate * Tangerine * Raisins * Dried fruits

Don't do it!

• Canned fruit

Nuts and legumes

Diving in deep

• Coconut Raw only:
• Almonds
• Brazil nuts
• Cashews
• Hazelnuts
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachios
• Walnuts

Wading

• Raw Chestnuts
• Sprouted legumes
• Green beans

Getting your toes wet

• Garbanzo beans
• Peas
• Peanuts
• Dried beans
• Lentils

Don't do it!

• Non-fermented soy
• Soy "nuts"
• Corn "nuts"
• Roasted nuts
• Roasted legumes

Grains

Diving in deep

• None

Wading

• Brown rice
• Black rice
• Wild rice
• White rice
• Organic quinoa
• Oats

Getting your toes wet

• Organic corn
• Organic wheat

Don't do it!

• Any non-organic refined or whole grain except rice
• GMO grain

Dairy

Diving in deep

• Organic grass-fed butter
• Organic grass-fed ghee(clarified butter)
• Non-organic grass-fed butter
• Non-organic grass-fed ghee
• Grass-fed full-fat raw organic milk (not pasteurized and only if tolerated)
• Grass-fed full-fat raw organic cream (not pasteurized and only if tolerated)
• Grass-fed full-fat raw organic yogurt(not pasteurized and only if tolerated)

Wading

• Grain-fed non-organic raw milk (if tolerated)
• Grain-fed butter or ghee
• Organic pasteurized milk
• Non-organic pasteurized milk
• Any cheese (dairy or not)

Getting your toes wet

• Skim milk or Lowfat milk products
• Cheese with mold (bleu cheese)

Don't do it!

• Any Dairy from factory farms
• Any Dairy from farms using rBGH
• Powdered milk
• Condensed milk
• Ice cream

Spices and flavorings

Diving in deep

• Apple cider vinegar
• Sea salt
• Ginger
• Cilantro
• Parsley
• Oregano
• Tumeric
• Rosemary
• Lavendar
• Thyme
• Cinnamon
• All-spice
• Cloves

Wading

• Organic-prepared mustard(with no additives)
• Garlic
• Onion
• Black pepper

Getting your toes wet

• Fermented soy
• Tamari
• Miso
• Nutmeg
• Table salt (pure sodium)

Don't do it!

• Commercial salad dressings
• Yeast
• Spice extracts
• "Spices"
• "Flavoring"
• MSG

Sweetners and sugars

Diving in deep

• Xylitol
• Stevia
• Maltitol
• Other sugar alcohols
• Dextrose

Wading

• Raw honey
• Sorbitol
• Maple syrup
• Coconut sugar
• Brown sugar

Getting your toes wet

• Cooked honey
• White sugar

Don't do it!

• Aspartame(nutrasweet)
• Sucralose(splenda)
• Acelsulfame
• Agave syrup
• High-fructose corn syrup
• Fruit juice concentrate

Cooking

Diving in deep

• Raw / Not cooked
• Lightly heated
• Steamed al dente
• Baked at 350• or below

Wading

• Boiled
• Poached
• Lightly grilled(not charred)

Getting your toes wet

• Broiled
• Barbequed

Don't do it!

• Burnt
• Blackened
• Charred
• Deep Fried
• Microwaved

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