Optimal Protein Choices  

Free-range, cage-free, grass fed and no hormone added whenever possible.

Avoid farm raised fish.

  • Lean chicken and turkey
  • Eggs
  • Cold water fish- salmon, halibut, cod, mackerel, tuna
  • Shellfish
  • Lean red meats (beef, bison, buffalo, venison)
  • Lamb
  • Ostrich
  • Organ meat

shopping bagOptimal Non-Starchy Vegetables Choices: Unlimited

  • Arugula
  • Asparagus
  • Bamboo Shoots
  • Bean Sprouts
  • Beet greens
  • Bell peppers
  • Broad beans
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cassava
  • Cauliflower
  • Celery
  • Chayote fruit
  • Chicory
  • Chives
  • Collard greens
  • Coriander
  • Cucumber
  • Dandelion greens
  • Eggplant
  • Endive
  • Fennel
  • Garlic
  • Ginger root
  • Green beans
  • Hearts of palm
  • Jicama (raw)
  • Jalapeno peppers
  • Kale
  • Kohlrabi
  • Lettuce
  • Mushrooms
  • Mustard greens
  • Onions
  • Parsley
  • Radishes
  • Radicchio
  • Spinach
  • Snow peas
  • Spaghetti squash
  • Summer squash
  • Swiss chard
  • Tomatoes
  • Turnip greens
  • Watercress

High Fiber Starchy Carbohydrates Choices: Use in Moderation

  • Squash (acorn, butternut, winter)
  • Artichokes
  • Leeks
  • Lima beans
  • Okra
  • Pumpkin
  • Sweet potatoes or yams
  • Turnip

Fruit Choices:

Low Glycemic Index

  • Berries- blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries, raspberries, strawberries

Moderate Glycemic Index

  • Cherries
  • Pears
  • Fresh apricots
  • Melons
  • Oranges
  • Peaches
  • Plums
  • Grapefruit
  • Pitted Prunes
  • Apples
  • Persimmons
  • Pomegranates
  • Avocados
  • Kiwi fruit
  • Lemons
  • Limes
  • Nectarines
  • Tangerines
  • Passion Fruit

High Glycemic Index

  • Banana
  • Pineapple
  • Grapes
  • Watermelon
  • Mango
  • Papaya

Optimal Fat Choices

  • Raw nuts and seeds (Peanuts/peanut butter should be organic)
  • Freshly ground flaxseed or flax oil
  • Avocado
  • Coconut milk or oil
  • Olive oil, olives
  • Cod liver oil

Grains (use gluten-free):

  • Wild rice
  •  Brown rice
  • Quinoa
  • Buckwheat
  • Steel cut oats (processed gluten-free)
  • Millet
  • Amaranth