Follow your specified food plan with regard to sensitivities. This is a general guide for you and family.
- Free-range, grass-fed is best!
- Fish, chicken, turkey, lamb, veal, beef, elk, pork, ostrich, buffalo, venison, duck, liver and organ meats, bone and meat broths, gelatin.
- Fertile, organic eggs from free-roaming, local chickens are best.
- Naturally cured meats, such as salami, Braunschweiger sausage, liverwurst, or jerky.
- Brown rice (not rice cakes), hummus, beans, nuts/nut butters (eat a variety; Crispy Nuts are optimal), whole grain hot cereals (best soaked overnight with 1 tsp lemon juice or vinegar per serving), millet (not with low thyroid function), quinoa, sprouted grain or sourdough breads, whole grain pastas, corn tortillas.
- Optimally, grains we consume have been prepped by soaking and sprouting, or souring. For home prep, soak grains, e.g. rice or quinoa, overnight in water with lemon juice or vinegar stirred in. Before cooking, drain, rinse, and add fresh water or broth.
- Eat a wide variety! Go easy on potatoes, tomatoes, and corn, which have been overdone in our culture. Red skinned potatoes are often tolerated better. Mostly organic and local is best.
- Dark leafy greens: Kale, collards, parsley, broccoli, rabe, chard, romaine/mesclun/green leaf lettuces, escarole, etc. Eat daily and buy organic. Greens are thin and absorb pesticides easily, which can’t be washed off. Dark leafy greens should never be juiced as they are high in oxalates and hard on the gut. In general, do not eat the heavier, higher oxalate greens (such as kale) raw. Minerals from greens are best absorbed when they are cooked and have fat with them. Tossing them in a dressing made with lemon juice or vinegar, and then letting them rest a bit, can also help with digestion.
- All varieties, especially low-sugar berries and melons. Buy organic grapes, raisins and berries, as they absorb chemicals easily and conventional ones are heavily sprayed.
- For pre- and pro-biotic support, eat garlic, onions, cabbage, jerusalem artichokes, naturally fermented foods such as miso, kvass, Kimchi, raw milk, Kombucha, yogurts, kefir, olives, salami, and raw sauerkraut.
- Extra virgin olive oil, fresh-ground flaxseed meal (not the bottled oil as it goes rancid quickly), cold-pressed oils, butter, ghee, Hain safflower mayonnaise, coconut oil, cod liver oil, “grass fed” animal fats, lard, nut and seed oils, palm kernel oil.
- Polyunsaturated oils (liquid at cold temperature) should never be heated.
- X-Factor butter (see www.westonaprice.org classified ads for sources)
- Local raw milk products, coconut milk (whole fat version), almond, cashew, and hazelnut milks.
- Goat milk and cheeses.
- Sheep cheeses (e.g., Manchego, imported Romano, and Idiazabal).
- Unfiltered raw apple cider vinegar, good quality balsamic vinegar, unsweetened rice vinegars. Fresh lemon juice is a good stand-in for vinegar.
- Blackstrap molasses, raw unfiltered honey, Sucanat, 100% maple syrup, raw turbinado sugar, Stevia, date sugar.
- Celtic sea salt, sea salt, Herbamare, Veg-It, Bragg’s Amino Acids, naturally processed soy sauce, herbs, Marmite, nutritional yeast powder, or Brewer’s Yeast.
- Occasionally organic dark chocolate or cocoa powder – but beware of cheap brands which can contain lead, cadmium, or other contaminants.
- I do not recommend Himalayan Pink salt.
No or Rarely
- Pasta, bread, bagels, pastries, pancakes, donuts, cereals, crackers, cookies, flour tortillas, white rice, etc.
- Be careful: gluten-free baked goods are often made with very refined, white-flour products.
Pasteurized dairy products:
- Milk, cream, half & half, yogurt, ice cream, cheese, whey.
- Brown or white sugar, fructose, high-fructose corn syrup, agave syrup, and artificial sweeteners (e.g. Splenda, Aspartame, Equal, Sweet-n-Low)
- Soybean oil, tofu, isoflavones, commercial soy sauce, soy milk (miso OK)
- Hydrogenated oils, margarine, Crisco, canola oil, butter substitutes (e.g. Smart Balance)
- Wine vinegar or white vinegars
- Irradiated foods
- Microwaved food
- “Vitamin-enriched foods” – these are fractionated, synthetic, and unbalanced vitamins, toxic to liver and kidneys
- Alfalfa sprouts, which are high in aflatoxins. Other sprouts are good (radish, mung bean, sunflower, etc.)