• Refined Sugars
• White Flour
• Commercial Vegetable Oils
• Hydrogenated or Partially Hydrogenated Vegetable Oils
• MSG and other Food Additives

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

Claravale Dairy (CA)
Rancho Las Lagunas (NM)
Sweetfoods Dairy (NM) 

GOOD: Whole milk from: 

Alta Dena
Organic Cow of Vermont
Natural by Nature
Straus Dairy 

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

YOGURT & KEFIR 

BEST: Plain, naturally cultured yogurt and kefir made with whole milk from pasture-fed animals. Brands such as: 

Seven Stars Farm
Brown Cow
Redwood Farms Goat Yogurt
Old Chatham Sheep Yogurt
Stonyfield Farms  

GOOD: Plain, whole milk yogurt/kefir 

AVOID: Lowfat or fat free yogurts and kefir; sweetened yogurts or kefir. 

CHEESE 

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

Alta Dena
Organic Valley
Landmark Raw Cheese
Sonnet Farms Raw Cheese 

GOOD: Whole Milk Cheese; whole milk cottage cheese.

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

SEAFOOD 

BEST: Fresh ocean-going 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. Brands such as: 

Crown Prince Tuna in water
Bumble Bee Sockeye Salmon
Trader Joe's Tuna in water
Crown Prince Canned Oysters
Natural Value Tuna or Sardines
Pickled herring
Polar Anchovies in 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: 

New Zealand or Australian lamb
Coleman's Natural Beef
Shelton's Chicken and Turkey
Rosie Chicken
Diestal Turkey
Sunflower Field meats
Niman Ranch pork 

GOOD: Fresh beef and lamb, duck and goose. 

AVOID: Most commercial chicken, turkey, veal, and pork, which is raised in confinement. Visit http://www.greatbeef.com 

PROCESSED MEATS 

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

Oueva's Chorizo
Shelton's Turkey bacon
Shelton's chicken bologna
Niman Ranch Pork sausage 

GOOD: Higher quality sausage, bacon, and processed meats without MSG. Brands such as: 

Citterio salami
Applegate Farms ham & turkey
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: 

Organic Cow of Vermont
Organic Valley
Anchor (from New Zealand)
Purity Ghee 

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; Alta Dena Creme Fraiche. 

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. Brands like:

Omega Nutrition (coconut, flax, olive)
Arrowhead Mills (coconut, flax, olive)
Barlean's (flax)
Spectrum (expeller pressed, organic coconut oil ONLY; sesame oil; walnut oil) 

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

Hain's
Spectrum
Loriva
Hain's Safflower Mayonnaise 

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

EGGS

BEST: Fresh eggs from pastured poultry. Brands such as: 

Shelton's
Organic Valley
Taos Farm
Polyface 

GOOD: Organic eggs such as: 

Happy Hen
Rock Island
Trader Joe's Fertile
Gold Circle Farm 

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

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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). Raw pecans, cashews, pine nuts, almonds, macadamia nuts, walnuts, sunflower and pumpkin seeds. (NOTE: Nuts and seeds should be soaked in salted water for 6-8 hours and dried on low heat in the oven before eating to ease digestion. Store walnuts in refrigerator.) 

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

Natural Value Coconut Milk
Adam's Peanut Butter
Natural Value Peanut butter
Arrowhead Mills nut butters
Joya Sesame Tahini
Maranatha 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:

Bob's Red Mill grains
Arrowhead Mills grains 
Lundberg Farms organic rice 

GOOD: Commercial whole grain hot breakfast cereals; dried beans and lentils; brown rice; plain canned legumes; whole grain pasta. Brands like:

Quaker Old Fashioned Oat Meal 
Wheatina 
Roman Meal Cream of Rye 
Eden Pasta 

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: 

Park's Pork Cracklings 
Kettle Potato Chips 

GOOD: Chips cooked in lard or peanut oil. Brands like:

Utz's 
Grandmas Potato Chips 
Nanas Cocina tortilla chips 
Chef Garcia tortilla chips 
Bravissimo Pizza 

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. Brands like: 

Food for Life 
Ezekiel Bread 
Alvarado Street 
Wasa Sour Dough Rye Crackers 
Nature's Path Mana Breads 
Shiloh Farms breads 
Ak-Mak crackers 

GOOD: Kavli 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; tamari; Brands like: 

Cascadian Farms 
Eden Raw Vinegar 
Eden Soy Sauce 
Hain's Mustard 
South River miso 
Rich frozen stocks 
Bubbie's pickles/sauerkraut 

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

Shelton's Canned Chicken Broth 
Health Valley 
Tree of Life ketchup 

AVOID: Most commercial sauces; ketchup; boullion cubes; Bragg's Liquid Aminos. 

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. Brands like:

Jennie's Macaroons 
Barbara's brand cookies 
Pamela's brand cookies 

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: 

Haagen Daz 
Alta Dena 

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. Brands like: 

Perrier; Reed's; Journey 

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

Get kombucha starter culture from GEM Cultures, 707-964-2922.