### How many servings should I eat per day?

* Fruit = 1-2 servings
* Animal protein = 4 - 6 servings
* Healthy fats = 5 - 9 servings
* Healthy vegetables = 6 - 11 servings

### How should I allocate my calories per day?

* Healthy fats = 50%
* Animal Protein = 18%
* Vegetables = 28%
* Fruit = 4%

Or

Fats = 50 - 80%
Proteins = 10 - 30%
Carbohydrates = 5 - 30%


# Protein

#### Diving in deep

* Grass-fed beef
* Grass-fed lamb
* Pastured Eggs
* Protein powders
  * Hydrolyzed collagen
  * Colostrum
  * Beef Plasma/Serum
* Whey protein concentrate
* Low mercury fish
  * anchovies
  * Haddock
  * Patrale sole
  * sardines
  * sockeye salmon
  * summer flounder
  * Tilapia
  * Trout

#### Wading

* Pastured pork
* Pastured chicken
* Pastured turkey
* Pastured duck
* Pastured goose
* Whey protein isolate

#### Getting your toes wet

* High mercury or farmed seafood
* Factory farmed eggs and meat

#### Don't do it!

* Soy protein
* Wheat protein
* Beans
* Cheese
* Other pasteurized or cooked dairy(except butter)


# Oils and Fats

#### Diving in deep

* Grass-fed butter
* Grass-fed Ghee
* Pastured egg yolks
* Grass-fed meat fat
* Fish oils
* Coconut oil
* MCT oil
* non-gmo soy lecithin
* Extra-virgin olive oil
* Chocolate butter
* Cocoa butter
* Avacado oil

#### Wading

* Palm oil
* Pastured Bacon fat
* Grain-fed butter
* Grain-fed ghee
* unheated almond oil
* unheated hazelnut oil
* unheated walnut oil

#### Getting your toes wet

* Duck fat
* Goose fat
* Canola oil
* Corn oil
* Cottonseed oil
* Flax oil
* Peanut oil
* Soy and vegetable oil
* Chicken fat
* Safflower oil
* Sunflower oil

#### Don't do it!

* Margarine
* Other artificial trans fats
* Oils made from GMO grains
* Commercial lard

# Veggies

#### Diving in deep

* Avacados
* Cilantro
* Olives
* Parsley
* Bok choy
* Brussels Sprouts
* Collards
* Cooked spinach
* Kale
* Asparagus
* Brocolli
* Cabbages
* Cauliflower
* Carrots
* Celery
* Cucumber
* Dark Lettuces
* Fennel
* Radish
* Artichokes
* Green beans
* Summer Squashes
* Zucchini

#### Wading

* Eggplant
* Peppers
* Tomatoes
* Garlic
* Onion

#### Getting your toes wet

* Beets
* Corn(fresh on the cob)
* Peas
* Plantains
* Sweet Potatoes
* Winter Squashes
* Yams

#### Don't do it!

* Potatoes
* Mushrooms
* Canned Vegetables

# Fruits

#### Diving in deep

Low-sugar fruit:
* Blackberry
* Cranberry
* Grapefruit
* Lemon
* Lime
* Passion Fruit
* Rasberry
* Strawberry

#### Wading

Average-sugar fruit:
* Apple
* Apricot
* Blueberry
* Cantaloupe
* Cherry
* Kiwi
* Nectarine
* Orange
* Papaya
* Peach
* Pear
* Pinapple
* Plum

#### Getting your toes wet

High-sugar fruit:
* Banana
* Dates
* Grapes
* Guava
* Fig
* Lychee
* Mango
* Melon
* Persimmon
* Pomegranate
* Tangerine
* Raisins
* Dried fruits

#### Don't do it!

* Canned fruit

# Nuts and legumes

#### Diving in deep

* Coconut
Raw only:
* Almonds
* Brazil nuts
* Cashews
* Hazelnuts
* Macadamia nuts
* Pecans
* Pine nuts
* Pistachios
* Walnuts

#### Wading

* Raw Chestnuts
* Sprouted legumes
* Green beans

#### Getting your toes wet

* Garbanzo beans
* Peas
* Peanuts
* Dried beans
* Lentils

#### Don't do it!

* Non-fermented soy
* Soy "nuts"
* Corn "nuts"
* Roasted nuts
* Roasted legumes

# Grains

#### Diving in deep

* None

#### Wading

* Brown rice
* Black rice
* Wild rice
* White rice
* Organic quinoa
* Oats


#### Getting your toes wet

* Organic corn
* Organic wheat

#### Don't do it!

* Any non-organic refined or whole grain except rice
* GMO grain

# Dairy

#### Diving in deep

* Organic grass-fed butter
* Organic grass-fed ghee(clarified butter)
* Non-organic grass-fed butter
* Non-organic grass-fed ghee
* Grass-fed full-fat raw organic milk (not pasteurized and only if tolerated)
* Grass-fed full-fat raw organic cream (not pasteurized and only if tolerated)
* Grass-fed full-fat raw organic yogurt(not pasteurized and only if tolerated)

#### Wading

* Grain-fed non-organic raw milk (if tolerated)
* Grain-fed butter or ghee
* Organic pasteurized milk
* Non-organic pasteurized milk
* Any cheese (dairy or not)

#### Getting your toes wet

* Skim milk or Lowfat milk products
* Cheese with mold (bleu cheese)

#### Don't do it!

* Any Dairy from factory farms
* Any Dairy from farms using rBGH
* Powdered milk
* Condensed milk
* Ice cream

# Spices and flavorings

#### Diving in deep

* Apple cider vinegar
* Sea salt
* Ginger
* Cilantro
* Parsley
* Oregano
* Tumeric
* Rosemary
* Lavendar
* Thyme
* Cinnamon
* All-spice
* Cloves

#### Wading

* Organic-prepared mustard(with no additives)
* Garlic
* Onion
* Black pepper

#### Getting your toes wet

* Fermented soy
* Tamari
* Miso
* Nutmeg
* Table salt (pure sodium)

#### Don't do it!

* Commercial salad dressings
* Yeast
* Spice extracts
* "Spices"
* "Flavoring"
* MSG

# Sweetners and sugars

#### Diving in deep

* Xylitol
* Stevia
* Maltitol
* Other sugar alcohols
* Dextrose

#### Wading

* Raw honey
* Sorbitol
* Maple syrup
* Coconut sugar
* Brown sugar

#### Getting your toes wet

* Cooked honey
* White sugar

#### Don't do it!

* Aspartame(nutrasweet)
* Sucralose(splenda)
* Acelsulfame
* Agave syrup
* High-fructose corn syrup
* Fruit juice concentrate

# Cooking

#### Diving in deep

* Raw / Not cooked
* Lightly heated
* Steamed al dente
* Baked at 350• or below

#### Wading

* Boiled
* Poached
* Lightly grilled(not charred)

#### Getting your toes wet

* Broiled
* Barbequed

#### Don't do it!

* Burnt
* Blackened
* Charred
* Deep Fried
* Microwaved