| Fruits |
Enjoy in moderation. 1–2 servings of low
sugar fruit per day. Berries (best), green
apples, grapefruit, papaya. |
High sugar fruits such as bananas, cherries, grapes,
figs, lychees, mangoes, pineapple, pears, watermelon.
Dried fruits, fruit juice. |
| Vegetables |
All non-starchy vegetables, eat liberally.
Sea vegetables (kelp, nori, dulse).
Fermented vegetables (sauerkraut, kim chi). | Corn, nightshade vegetables (tomato, potato,
eggplant, peppers of all kinds). Canned vegetables. |
|
Starchy Vegetables, no more than 1 serving
per day. Squash (all types), sweet potatoes,
yams, turnips, rutabagas, beets. |
| Animal Protein |
Organic or free range lamb, chicken, turkey,
duck, wild game, and grass-fed beef. |
Eggs, factory-farmed meats, processed meats.
(cold-cuts, canned meats, sausage, hot dogs). |
| Fish |
Wild caught fish and seafood/shellfish. Small
fish such as black cod, herring, sardines, trout. |
Farmed fish and high-mercury fish. Avoid the
large fish such as tuna and swordfish. |
| Grains |
Eliminate. Vegetarians may have 1/2 cup of whole grains daily, such as brown rice, quinoa and wild rice. |
All gluten grains & flours including wheat, rice, quinoa,
oats, couscous, bread, pasta, pizza, pastries, cereals. |
| | Kelp noodles, or Capello’s pasta are good substitutes for pasta/noodles.
Almond flour and coconut flour are good baking substitutes. |
| Beans |
Eliminate. Vegetarians may have 1/2 cup of
beans/legumes daily. |
All beans & pulses (split peas, lentils, legumes). Soy (tofu, tempeh, miso, edamame, soy milk). |
| Nuts & Seeds |
Raw almonds, cashews, walnuts, hazelnuts, brazilnuts, sesame seeds, pumpkin seeds. |
Peanuts, salted/roasted nuts. |
| Dairy and Dairy Substitutes |
Unsweetened almond, rice, hemp & coconut milk. Ghee & butter from grass-fed cows (no more than once a day). |
Cows milk, sheep’s milk, goat’s milk, powdered mik, cheese, cream cheese, cottage cheese, yogurt, non-dairy creamers. |
| Sweeteners |
Small amounts of stevia. |
Refined sugars, added sugars, artificial and natural sweeteners including agave, honey and maple syrup. |
| Beverages |
Non-caffeinated green or herbal teas, spring and sparkling water, fresh vegetable juices, bone broth. At most, one daily cup of coffee or caffeinated tea. |
Alcohol, soda, fruit juices, energy drinks, caffeinated beverages. |
| Fats and Oils |
Coconut oil, avocado, sesame, flax, extra virgin olive oil, coconut butter, almond butter. |
Processed seed and vegetable oils such as canola, sunflower, safflower, corn, soy, margarine or shortening. |
| Vinegars |
Apple cider, white wine, red wine, balsamic. Olive oil and fresh squeezed lemon is a great salad dressing. |
Commercial salad dressings. |
| Herbs, Spices & Condiments |
All herbs and spices.
Substitute coconut aminos for soy sauce. |
Ketchup, relish, BBQ sauce, soy sauce, mayonnaise. |
| Other |
Cocoa nibs, unsweetened cocoa powder, 100% raw cacao. |
Candy, energy bars, protein bars, gluten-free junk food. |
