VEGETABLES

Artichoke, Arugula, Asparagus, Avocado, Beets/beet greens, Bell peppers, Bok choy, Broccoli, Broccoli rabe, Brussels sprouts, Cabbage, Carrots, Celery, Cucumbers, Eggplant, Garlic, Green beans, Jerusalem artichoke, Kale, Mushrooms, Olives, Onions, Parsnip, Peppers (all kinds), Pumpkin, Radish, Romaine lettuce, Sea vegetables, Spinach, Squash, Tomatoes, Turnip greens, Watercress, Wheatgrass

OK IN MODERATION Sweet potato

FISH

Anchovies, Bass, Cod, Grouper, Haddock, Halibut, Herring, Mackerel, Red snapper, Salmon, Sardines (fresh, not tinned), Seabass, Trout, Tuna (if canned, not in oil)

AVOID Shellfish

DAIRY

The following are OK in moderation: A2 cow’s milk, A2 cow’s cheese, A2 cow’s amasai, Goat’s milk, Goat’s cheese, Kefir (cultured goat milk), Sheep’s cheese, Sheep’s yoghurt, Any other raw dairy foods

MEAT

Organic grass-fed is best (avoid caged), and try to choose your meat from ethical farmers. Beef, Bison, Chicken (and eggs), Duck, Kangaroo, Lamb, Turkey, Venison and other wild game, Pork

NUTS AND SEEDS

Almonds (not roasted), Brazil nuts, Chia seeds, Flax seeds, Hazelnuts, Hemp seeds, Macadamias, Nut butter, Pecans, Pine nuts, Pistachios, Pumpkin seeds, Seed butter Sesame seeds, Walnuts

AVOID Peanuts (contain alpha toxins; can prompt severe allergic reaction)

FATS/OILS Use organic, unrefined oils: Almond oil, Avocado oil, Butter (pastured), Coconut oil/milk, Ghee, Grapeseed oil, Macadamia oil, Olive oil, Sesame oil, Walnut oil

AVOID Canola oil, Peanut oil, Sunflower oil

FRUITS

Bananas, Blackberries, Blueberries, Cranberries, Goji berries, Grapefruit, Lemons, Limes Papaya, Raspberries, Strawberries, Watermelon

OK IN MODERATION

These fruits are high in fructose: African mango, Apples, Apricots, Bananas, Camu Camu, Cantaloupe, Cherries, Coconuts, Figs, Grapes, Indian gooseberry, Mangoes, Nectarines, Oranges, Peaches, Pears, Pineapple, Plums, Pomegranate, Rhubarb 

SPICES AND HERBS

Basil, Black pepper, Cayenne pepper, Chilli pepper, Cinnamon, Cloves, Coriander (cilantro), Coriander seeds, Cumin, Dill, Fennel, Garlic, Ginger, Mint, Mustard seeds, Nutmeg, Oregano, Paprika, Parsley, Peppermint, Rosemary, Sage, Tarragon, Thyme, Turmeric, Condiments, Apple cider vinegar, Balsamic vinegar, Cocoa, Extracts (vanilla, almond), Mustard (stone-ground), Salsa, Sea salt

BEVERAGES Almond milk Coconut kefir Coconut milk Herbal teas Kombucha Raw vegetable juices Sparkling water (helps with hydration due to added salt) Spring water (or filtered water) AVOID Soft drinks

SWEETENERS

Raw honey

OK IN MODERATION

Stevia

OCCASIONAL INDULGENCE

Dark chocolate

SUPPLEMENTS

Brown rice protein powder, Green powders, Multivitamins/multiminerals, Omega-3 fish oil Pea protein powder



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