Whole food Cheat sheet.

Below is a great, wholesome food list. There are many lists out there, but this is what my family is most congruent with. We eat mostly a Paleo diet, with some raw dairy, and some gluten free soaked grains (in moderation). Please understand, everyones diet is unique and different.  Everything on this list is wholesome, real food. I hope you enjoy the list, and it makes shopping easier! 🙂 XO

E.A.T                                                                          

Fish

• low mercury
• wild caught

Grass-Fed Pastured Raised Meats

• Beef
• bison
• lamb
• pork

Poultry

• Chicken
• duck
• turkey
• eggs

Vegetables, including Root Vegetables

Fruit

Fermented Foods

Nuts and seeds

Healthy oils and Fats:

• Avocado oil
• bacon fat
• coconut oil
• ghee
• grass-fed butter
• olive oil

A.V.O.I.D- 

• barley
• wheat
• rice ( my family eats brown rice in moderation if soaked)
• corn
• rye
• cereals
• quinoa
• breads
• oats (my family eats gluten free oats in moderation if soaked)
• pastas

LEGUMES

• beans (my family eats beans in moderation if soaked)
• peanuts
• lentils (my family eats lentils in moderation if soaked)

refined sugars

processed dairy- If choosing to eat dairy it’s important to buy raw and grass-fed. Example: Raw milk, grass- fed raw cheese, raw or pastured cream etc. The only dairy my family consumes is cream, raw grass-fed cheese, and butter in moderation.

soy

refined hydrogenated vegetable oils

processed foods

Gluten free Grains to eat in moderation: (soak for maximum nutrient absorption, and to help easily digest)

• Oats
• Rice
• Beans/lentils

KEY WORDS TO LOOK FOR:

• Grass-Fed
• organic
• pasture-raised
• wild caught
• natural
• local
• sustainable
• hormone-free
• pesticide-free
• GMO-free

KEY WORDS TO AVOID:

• agave nectar
• cane sugar or cane juice
• carrageenan
• corn(syrup, starch,dextrose, dextrin)
• xanthum and guar gum
• hydrogenated oils
• monosodium glutamate MSG
• Potato starch
• sucrose, galactose & maltose

SWAP THIS FOR THAT

• PASTA FOR SPIRAL SWEET POTATO OR SQUASH, OR SPAGHETTI SQUASH
• RICE FOR CAULIFLOWER RICE
• WHITE POTATOES FOR WHITE SWEET PARSNIPS OR CAULIFLOWER
• MILK FOR COCONUT MILK OR ALMOND MILK  OR RAW MILK/GRASS-FED/PASTURED MILK
• SUGAR FOR RAW HONEY, GRADE B MAPLE SYRUP OR COCONUT CRYSTALS
• CANOLA OIL FOR COCONUT OIL OR GHEE
• FLOURS FOR NUT FLOURS AND COCONUT FLOUR
• SOY SAUCE FOR COCONUT AMINOS
• TABLE SALT FOR CELTIC SEA SALT

It’s important to understand that everyones diet concerns are unique, and different. This list is how I feed my family. We eat a low inflammatory, low grain diet.