BEST: Whole, raw organic milk, preferably from pasture-fed cows and a certified dairy:

GOOD: Whole milk from and organic or all natural dairy or purchase milk from local organic or pasture fed dairies: 

AVOID: Lowfat and skim milk; milk that has been ultra-pasteurized; soy milk; powdered milk. 

YOGURT

BEST: Plain, naturally cultured yogurt made with whole milk from pasture-fed animals.

GOOD: Plain, whole milk yogurt

AVOID: Lowfat or fat free yogurts and sweetened yogurts

CHEESE 

BEST: Whole milk, raw cheese made from pasture-fed animals. NOTE: European cheeses are raw if the label says "Milk" or "Fresh Milk."

GOOD: Whole Milk Cheese; whole milk cottage cheese.

 AVOID: Soy cheese; lowfat or processed cheese "food". 

SEAFOOD 

BEST: Fresh ocean fish, shell fish and fish roe in season from clean waters. 

GOOD: Catfish and trout from clean waters; frozen fish; canned tuna and salmon without additives; canned sardines and anchovies in olive oil; canned fish roe or caviar, canned oysters in water or olive oil.

AVOID: Farmed salmon and trout; canned fish containing vegetable oils or hydrolyzed protein. Fish sticks, deep-fried fish. 

MEATS 

BEST: Fresh pasture-fed beef and lamb (including bones and organ meats), chicken, turkey, and pork. (NOTE: Use the bones and feet to make stock and broth). Brands such as: 

GOOD: Fresh beef and lamb, duck and goose. 

AVOID: Most commercial chicken, turkey, veal, and pork, which is raised in confinement.

PROCESSED MEATS 

BEST: Sausage, bacon, ham, and luncheon meats without additives or MSG. Brands like: 

GOOD: Higher quality sausage, bacon, and processed meats without MSG. Spam
Liverwurst, roast beef 

AVOID: Most commercial sausage, ham, and luncheon meats. 

BUTTER 

BEST: Butter or ghee from pasture-fed cows, preferably raw or cultured. Brands such as: 

GOOD: Supermarket butter 

AVOID: "Spreads" containing butter mixed with vegetable oils; all margarines; whipped butter. 

CREAM 

BEST: Fresh or cultured cream from pasture-fed cows, preferably raw. 

GOOD: Pasteurized cream; sour cream without additives; Half n Half;

AVOID: Ultra-pasteurized cream; non-dairy creamer; sour cream with additives; imitation sour cream. 

FATS & OILS

BEST: Extra virgin olive oil; coconut oil; cold pressed flax oil; palm oil; lard from pasture-fed pigs.

GOOD: Cold pressed sesame, peanut, high oleic sunflower oil; commercial lard.

AVOID: Canola oil; all commercial vegetable oils; all margarines and "spreads;" cottonseed oil. Crisco and other shortenings. 

EGGS

BEST: Fresh eggs from pastured poultry.

GOOD: Organic eggs

AVOID: Most commercial eggs, but if this is all that is available, buy them anyway.

BEST: Fresh organic fruits & veggies, preferably from local farms. 

GOOD: Fresh fruits & veggies in season (Note: wash well to remove wax and pesticide residues). Canned tomato products. Frozen veggies. 

AVOID: Canned fruits and veggies. 

NUTS & SEEDS

BEST: Creamed coconut (available in Asian markets and departments in supermarkets). Raw pecans, cashews, pine nuts, almonds, macadamia nuts, walnuts, sunflower and pumpkin seeds.

GOOD: Canned whole coconut milk, dry roasted nuts, peanut and other nut butters.

AVOID: Canned, roasted nuts; nut butters with hydrogenated oils.

GRAINS & LEGUMES

BEST: Organic dried beans, lentils, brown rice, whole grains, and whole grain breakfast cereals. Naturally fermented miso; tempeh and natto beans. Brands like:

GOOD: Commercial whole grain hot breakfast cereals; dried beans and lentils; brown rice; plain canned legumes; whole grain pasta. Old Fashioned Oat Meal 

AVOID: All cold breakfast cereals; granola; white rice and white flour products, including pasta; canned baked beans and similar products; all puffed grain products, including rice cakes; commercial soy foods.

SNACK FOODS

BEST: Organic chips and popcorn cooked in lard, peanut or olive oil; pork cracklings. Brands like: 

GOOD: Chips cooked in lard or peanut oil.

AVOID: All chips, popcorn, and snack foods cooked in vegetable oils or partially hydrogenated oils; microwaved popcorn; candy.

BREADS & CRACKERS

BEST: Sour dough or sprouted breads or crackers without partially hydrogenated oils.

GOOD: Flat Breads; whole grain breads. 

AVOID: Most commercial breads or crackers containing white flour, soy flour or hydrogenated oils.

 CONDIMENTS

BEST: Raw vinegar; naturally fermented soy sauce;

GOOD: Naturally sweetened ketchup; sauces with natural ingredients and without MSG; canned broth and stock. Brands like:

AVOID: Most commercial sauces; ketchup; bouillon cubes

SALT & SPICES

BEST: Unrefined sea salt; fresh herbs; non-irradiated spices; Hawaiian Red salt. 

GOOD: Uniodized salt; Hain's Sea Salt 

AVOID: Iodized salt; MSG; hydrolyzed protein.

  COOKIES

BEST: Cookies made with natural sweeteners and traditional fats like butter and coconut oil.

GOOD: Cookies made with butter and other natural fats

 AVOID: Commercial cookies made with hydrogenated oils and high amounts of sugar. 

ICE CREAM

BEST: Homemade ice cream using cream, egg yolks, and natural sweeteners. 

GOOD: Ice cream made with whole milk, cream, egg yolks, and natural flavorings. Brands such as: 

AVOID: Lowfat ice cream; soy ice cream

  SWEETENERS

BEST: Organic natural sweeteners like maple syrup, raw honey, molasses, stevia, and sucanat. 

GOOD: All fruit spreads; non-organic maple syrup; organic jams; blackstrap molasses.

AVOID: White sugar, corn syrup, imitation syrups, heated and filtered honey; concentrated fruit juices; fructose; aspartame; artificial sweeteners. NOTE: Use all sweeteners in moderation.

BEVERAGES

BEST: Naturally fermented beverages like kvass and kombucha; plain and flavored mineral waters without added sugars; unpasteurized beers & wines. 

GOOD: Soft drinks made with natural sweeteners; herb teas; green tea; coffee substitutes.

AVOID: All commercial sodas and diet drinks; frozen fruit juices.