Healthy Foods to Eat
by Moses Nutrition © November 2016
Organic is best. Frozen is okay. Ideally 70% of your diet should be vegetables and at least half your vegetables should be cooked. Eat a variety!
These vegetables should mostly be eaten cooked (occasionally raw is fine):
Cabbage (all kinds)
Rapini (Broccoli rabe)
Snap and Snow Peas
Sprouts (except alfalfa)
These vegetables can be eaten raw or cooked:
Hearts of palm
Lettuce (all kinds)
Proteins, Dairy and Fats
All dairy should be organic, from grass-fed cows. All meat should be Pasture-Raised and/or Grass Fed is best. All fish should be wild-caught. A serving is 2-3 eggs or 3-5oz of protein. Slow oxidizers should eat 2-3 servings of protein per day and less fat. Fast Oxidizers should eat more fat and only 2 small servings of protein per day.
Any natural game fowl
Goat Milk & Cheese
Plain Yogurt, Full Fat
Salmon (Atlantic, Chinook,
Coho, Pink or Sockeye only)
Sardines (Atlantic and Pacific)
Sheep Milk Cheese
Occasionally is fine:
*Oils – The best oils for cooking are coconut oil, avocado oil, tallow/lard, refined olive oil and ghee. Try to cook on low heat – do not let oils smoke. For non-cooking oils, grass-fed butter, and expeller- or cold-pressed olive, coconut, avocado, flax, macadamia, and walnut oils are the best. Always store oils in the refrigerator so that they don’t go rancid.
**Beans & Legumes – Unsweetened, organic beans and legumes are healthy with the exception of baked beans, which are always sweetened with sugar. Lentils are best and can be eaten up to three times per week. All beans/legumes should be cooked (boiled or pressure-cooked) until quite soft, and then the water they were cooked in needs to be thrown out.
*** Seeds & Nut Butters – Nut and seed butters are ok in moderation as long as they are fresh, roasted, soaked or sprouted, and unsweetened. Almond butter is one of the best. Peanuts and peanut butter are the worst. All seed and nut butters should be limited to 3 Tbsp. every other day. Whole walnuts and 1 or 2 Brazil nuts are ok occasionally.
In general, it’s best to be reduce sweeteners in your diet. Stevia, Monk Fruit and Chicory Root (inulin) are the best. If a different sweetener must be used, natural raw honey, raw molasses and pure maple syrup are acceptable, but only in small amounts.