Food & Beverages Pyramid - Summary table.

Plant-based food.

Nutrient name

Recommendations

Notes

All cold-pressed Non-GM (Genetically Modified) oils.

Useful in normal quantities.

Avoid trans fats and overheated fats. 

Plain sugar & white flour products.

Minimal quantities.

White flour turns to sugar very fast.

Natural sweeteners.

Limited quantities.

Honey, date paste, carob powder, etc.  

White flour bread.

Minimal quantities.

Turns to sugar very fast. (High glycemic index.)

Bread. (Sourdough or sprouted bread.)

Limited quantities

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.     

Starches.

Limited quantities.

Potatoes, yams, corn, rice. (Better eaten moist with small amounts of natural oils/fats that assist in emulsification.)

Cereals. (Unprocessed) without sugar, milk, or other additives.)

Useful in reasonable quantities.

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.

Any fruits.

Very good.

Besides fruits with high glucose content like watermelon and grapes.

Berries – all kinds.

Very good.

It is highly recommended.

All vegetables.

Very good.

Eating a large variety will ensure that you have no nutrient deficiencies. It also contains significant amounts of dietary fiber.

Leafy greens.

Very good.

Excellent natural source of magnesium.

Seeds & sprouts.

Very good.

Easy to digest.

All legumes. 

Very good.

Excellent source of protein.

Mushrooms.

Good.

Produces a light acidic reaction in the intestines – eat in limited quantities.

Rich in vitamin D

Nuts – all kinds.

Very good.

A handful of nuts per day is excellent. (Do not be afraid to gain weight.)

Natural – homemade sauces.

Very good.

Excellent emulsifiers. It is highly recommended.

Pickled and fermented foods. 

Very good.

Only if homemade and without additives. Keep in a glass jar, not in tin cans.  

Animal-based products and foods.

Nutrient name

Recommendations

Notes

Butter. (Saturated fat.)

Limited quantities.

Keep from overheating during cooking. 

Ghee purified Butter.

(Saturated fat.)

Small quantities – Good.

Highest smoking point  

Much better for frying and cooking. (Small quantities)

Excellent emulsifier. Buttery taste when added to starches.

Rich in vitamin D3 and K2 

Bone Marrow

excellent 

Excellent food supports the immune system—the only Animal-based superfood.

Other animal fats. (Saturated.)

Lard, sweet cream, goose fat, etc. 

Limited quantities.

It creates an acidic environment inside the intestines.

Organic free-range products are better – fewer endotoxins.

Regular beef.

Minimal quantities.

Unless organic grass-fed, full of endotoxins.  

Grass-fed Beef.

Limited quantities.

Much better than the regular beef, but not often available and very expensive.

Regular Poultry.

Minimal quantities.

Not different from beef.

Free-range Organic Poultry.

Limited quantities.

Much better than the processed.

Goat & Lamb. 

Limited quantities.

Usually, these animals get better nutrition than cows. (less toxic)

Agricultural pond fish & Seafood. (Good quality)

Small amounts – Good.

Agrarian fish have fewer nutrients. Often contain heavy metals and other toxins.

Wild & deep water fish & Seafood. (Less contaminated)

Very good.

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.  

Cow milk.

Minimal quantities.

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.

Cow yogurt.

Limited quantities.

It contains good bacteria and less lactose (milk sugar) than milk. Rich in Iodine. 

Goat & sheep yogurt.

Normal quantities – Good.

Easier to digest than cow yogurt. It has a distinctive taste. Balances the gut flora. Rich in Iodine (for thyroid functions.)

Beef cheese products.

Minimal quantities.

Avoid hard yellow cheese; very hard to digest and produces an acidic reaction.

Goat & Lamb cheese.  

Limited quantities.

Avoid processed cheese, recommended from small farms that use organic milk.

Regular Eggs.

Limited quantities.

One egg per day or two egg yolks maximum. 

Free-range eggs.

Small quantities – Good.

Egg yolk has a deep orange color.

Excellent emulsifier.

All processed animal foods.

Avoid.

Avoid smoked meat (dry and hard to digest), hot dogs, sausage, and ground meat.    

Meatballs & hamburgers.

Minimal quantities.

Meat should be ground at home or in front of your eyes. 

All beverages.

Nutrient name

Recommendations

Notes

Water.

 Water is life.

Drinking whenever thirsty, also during meals. Do not drink icy water. 

Soda sparkling water. (Without sugar.)

Limited quantities.

Light acidic, better with lemon, without sugar.

Black Coffee, without milk or sugar. 

2-3 cups per day

Very good.

Many benefits.

It is not recommended before going to sleep.

Instant coffee with milk & sugar.

Minimal quantities.

Especially when eating cakes or sweet pastries at the same time.

All kinds of tea without milk or sugar. 

Very good.

One small teaspoon of honey can be added. 

No limits on drinking tea without sweeteners.

Tea with milk or sugar

Limited quantities.

Try to limit to 2-3 per day maximum.

Fresh quizzed juices.

Very good.

Not from bottles.

Soft drinks & diet drinks.

Minimal quantities.

It uses fructose (fruit sugar as the primary sweetener – usually artificial syrup.)

Many side-effects.

All wines. (Including red wine.)

Limited quantities.

Controversial.

1-3 small glasses per day maximum.   

Beer of all kinds.

Natural fermentation without any artificial additives. 

Limited quantities.

Controversial.

Moderate drinking may have few benefits but also risks and side effects.

One needs the discipline to drink only limited quantities of beer.

Hard liquor.

Avoid totally.

Many side-effects. Damages the liver.