Diet and Nutrition Guide
A comprehensive guide to making healthy food choices, focusing on what to eat and what to avoid for optimal nutrition.
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Grains: What to Avoid and Allow
❌ Grains to Avoid
For optimal health, avoid these grains:
  • Barley
  • Rye
  • Oats
  • Wheat
✅ Grains to Allow
These grains are safe to consume:
  • Corn
  • Millet
  • Sorghum
  • Rice
Seed Oils to Avoid
For optimal health, these processed seed oils should be eliminated from your diet due to their harmful processing methods and inflammatory properties:

1

2

3

1

🏭 Industrial Processing Oils
Canola and corn oils are heavily processed using chemical solvents and are often genetically modified

2

🌱 High Omega-6 Oils
Cottonseed, soybean, and grapeseed oils contain excessive amounts of inflammatory omega-6 fatty acids

3

🔥 Refined Cooking Oils
Sunflower, safflower, peanut, and rice bran oils undergo heavy processing and have unbalanced fatty acid profiles
These oils are commonly found in processed foods and restaurant cooking, making them important to identify and avoid for better health.
Added Sugars
Follow these critical guidelines to eliminate hidden added sugars from your diet:
📋 Label Investigation
Always locate the "Added Sugars" section on the Nutrition Facts panel of any packaged food
🔍 Zero Tolerance
Specifically verify that the "Added Sugars" line shows 0g - no exceptions
⚠️ Decision Point
If you see any amount above 0g of added sugars, put the item back - only choose foods completely free of added sugars
Protein Sources: Red Meat, Poultry, Eggs, Seafood
Red Meat
Focus on lean cuts and 100% grass-fed options:
  • Beef
  • Bison
  • Venison
Poultry
Select carefully:
  • Chicken breast (preferred)
  • Ground turkey
Note: Avoid chicken thigh/drumsticks due to corn/soy feed
Eggs
  • Choose pasture-raised eggs
Seafood
  • All types allowed
  • Focus on low-mercury options
Recommended Fats and Oils
High-Heat Options
Coconut Oil - Perfect for high-heat cooking
Avocado Oil - Great for high-heat cooking
Medium-Heat Option
Butter/Ghee - Ideal for medium-heat cooking
No-Heat Uses
Extra Virgin Olive Oil - Only for dressing salads, foods, etc.
Recommended Fruits
Nightshade Family
  • Tomatoes
  • Bell Peppers (all colors)
  • Eggplants
Squash Family
  • Cucumbers
  • Zucchini
  • Pumpkin and Winter Squash
Berries and Avocados
  • Avocados
  • Blackberries, Blueberries, Raspberries, Strawberries
Note: Eat berries only in whole form (not dried or juiced)
Dairy, Vegetables, and Condiments
1
Dairy
  • Whey protein powder
  • Greek yogurt
2
Vegetables
Everything is allowed. Legumes (lentils, kidney beans, black beans, chickpeas/garbanzo beans, green peas, potatoes, sweet potatoes, and cassava) are fine but be aware of quantity due to high starch content.
3
Condiments
All condiments are allowed as long as they don't have foods in the AVOID list (page 1)
Nuts, Nut Butters, and Sweeteners

1

Nuts/Nut Butters
Everything except for peanuts. 0g added sugar. Be aware with nut butter intake since rich in calories.

2

Sweeteners
  • Monk fruit
  • Stevia
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