Plant-based food.
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Nutrient name
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Recommendations
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Notes
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All cold-pressed Non-GM (Genetically Modified) oils.
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Useful in normal quantities.
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Avoid trans fats and overheated fats.
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Plain sugar & white flour products.
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Minimal quantities.
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White flour turns to sugar very fast.
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Natural sweeteners.
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Limited quantities.
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Honey, date paste, carob powder, etc.
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White flour bread.
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Minimal quantities.
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Turns to sugar very fast. (High glycemic index.)
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Bread. (Sourdough or sprouted bread.)
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Limited quantities
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Recommend 70% or more rye flour, spelled whole wheat, Quaker Oats, whole grain, or sprouted bread.
With avocado and sliced vegetables on top – it has many significant benefits.
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Starches.
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Limited quantities.
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Potatoes, yams, corn, rice. (Better eaten moist with small amounts of natural oils/fats that assist in emulsification.)
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Cereals. (Unprocessed) without sugar, milk, or other additives.)
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Useful in reasonable quantities.
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High fiber content.
Better eaten with goat milk and small quantities of natural oil/fats to help emulsification.
Sprouted cereals are more accessible to digest.
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Any fruits.
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Very good.
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Besides fruits with high glucose content like watermelon and grapes.
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Berries – all kinds.
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Very good.
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It is highly recommended.
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All vegetables.
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Very good.
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Eating a large variety will ensure that you have no nutrient deficiencies. It also contains significant amounts of dietary fiber.
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Leafy greens.
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Very good.
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Excellent natural source of magnesium.
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Seeds & sprouts.
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Very good.
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Easy to digest.
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All legumes.
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Very good.
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Excellent source of protein.
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Mushrooms.
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Good.
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Produces a light acidic reaction in the intestines – eat in limited quantities.
Rich in vitamin D
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Nuts – all kinds.
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Very good.
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A handful of nuts per day is excellent. (Do not be afraid to gain weight.)
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Natural – homemade sauces.
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Very good.
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Excellent emulsifiers. It is highly recommended.
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Pickled and fermented foods.
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Very good.
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Only if homemade and without additives. Keep in a glass jar, not in tin cans.
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Animal-based products and foods.
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Nutrient name
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Recommendations
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Notes
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Butter. (Saturated fat.)
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Limited quantities.
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Keep from overheating during cooking.
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Ghee purified Butter.
(Saturated fat.)
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Small quantities – Good.
Highest smoking point
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Much better for frying and cooking. (Small quantities)
Excellent emulsifier. Buttery taste when added to starches.
Rich in vitamin D3 and K2
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Bone Marrow
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excellent
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Excellent food supports the immune system—the only Animal-based superfood.
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Other animal fats. (Saturated.)
Lard, sweet cream, goose fat, etc.
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Limited quantities.
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It creates an acidic environment inside the intestines.
Organic free-range products are better – fewer endotoxins.
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Regular beef.
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Minimal quantities.
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Unless organic grass-fed, full of endotoxins.
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Grass-fed Beef.
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Limited quantities.
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Much better than the regular beef, but not often available and very expensive.
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Regular Poultry.
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Minimal quantities.
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Not different from beef.
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Free-range Organic Poultry.
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Limited quantities.
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Much better than the processed.
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Goat & Lamb.
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Limited quantities.
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Usually, these animals get better nutrition than cows. (less toxic)
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Agricultural pond fish & Seafood. (Good quality)
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Small amounts – Good.
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Agrarian fish have fewer nutrients. Often contain heavy metals and other toxins.
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Wild & deep water fish & Seafood. (Less contaminated)
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Very good.
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Excellent source of natural omega-three fatty acids and vitamin D3. It might be expensive.
The lakes, sea, and oceans are also polluted with mercury, heavy metals, and other toxins.
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Cow milk.
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Minimal quantities.
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Goat's milk is much better than cow's milk (though it is more expensive). Use fatty cow's milk rather than skim milk if goat's milk is unavailable.
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Cow yogurt.
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Limited quantities.
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It contains good bacteria and less lactose (milk sugar) than milk. Rich in Iodine.
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Goat & sheep yogurt.
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Normal quantities – Good.
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Easier to digest than cow yogurt. It has a distinctive taste. Balances the gut flora. Rich in Iodine (for thyroid functions.)
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Beef cheese products.
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Minimal quantities.
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Avoid hard yellow cheese; very hard to digest and produces an acidic reaction.
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Goat & Lamb cheese.
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Limited quantities.
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Avoid processed cheese, recommended from small farms that use organic milk.
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Regular Eggs.
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Limited quantities.
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One egg per day or two egg yolks maximum.
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Free-range eggs.
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Small quantities – Good.
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Egg yolk has a deep orange color.
Excellent emulsifier.
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All processed animal foods.
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Avoid.
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Avoid smoked meat (dry and hard to digest), hot dogs, sausage, and ground meat.
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Meatballs & hamburgers.
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Minimal quantities.
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Meat should be ground at home or in front of your eyes.
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All beverages.
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Nutrient name
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Recommendations
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Notes
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Water.
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Water is life.
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Drinking whenever thirsty, also during meals. Do not drink icy water.
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Soda sparkling water. (Without sugar.)
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Limited quantities.
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Light acidic, better with lemon, without sugar.
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Black Coffee, without milk or sugar.
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2-3 cups per day
Very good.
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Many benefits.
It is not recommended before going to sleep.
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Instant coffee with milk & sugar.
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Minimal quantities.
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Especially when eating cakes or sweet pastries at the same time.
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All kinds of tea without milk or sugar.
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Very good.
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One small teaspoon of honey can be added.
No limits on drinking tea without sweeteners.
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Tea with milk or sugar
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Limited quantities.
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Try to limit to 2-3 per day maximum.
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Fresh quizzed juices.
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Very good.
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Not from bottles.
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Soft drinks & diet drinks.
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Minimal quantities.
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It uses fructose (fruit sugar as the primary sweetener – usually artificial syrup.)
Many side-effects.
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All wines. (Including red wine.)
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Limited quantities.
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Controversial.
1-3 small glasses per day maximum.
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Beer of all kinds.
Natural fermentation without any artificial additives.
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Limited quantities.
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Controversial.
Moderate drinking may have few benefits but also risks and side effects.
One needs the discipline to drink only limited quantities of beer.
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Hard liquor.
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Avoid totally.
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Many side-effects. Damages the liver.
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