by Moses Nutrition © May 2023
Vegetables
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):
| Arugula Bamboo shoots Beet greens Bok choy Broccoli Broccolini Brussels sprouts Cabbage (all kinds) Cassava Cauliflower Chives Collard greens |
Daikon radishes Garden Cress Green Beans Kohlrabi Mizuna Mushrooms Mustard greens Parsley Peas Pumpkin Purslane Radishes |
Rapini (Broccoli rabe) Rutabaga Snap and Snow Peas Spinach Sprouts (except alfalfa) Squash Sweet potatoes Turnip greens Turnips Watercress Yams Zucchini |
These vegetables can be eaten raw or cooked:
| Artichokes Asparagus Basil Beets Carrot greens Carrots Celery Celery root Chicory Cilantro Cucumber Dandelion greens |
Endive Escarole Fennel Garlic Ginger Hearts of palm Jicama Kimchi (raw) Leeks Lettuce (all kinds) Mesclun Mint |
Nopales cactus Okra Onions Parsnips Perilla Radicchio Sauerkraut (raw) Scallions Swiss chard Taro root Yucca |
Proteins
Organic, Free-Range, Pasture-Raised and/or Grass Fed is best. 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 1-2 servings of protein per day.
| Anchovies Beef (grass-fed) Bison/Buffalo Boar Chicken (pasture-raised) Duck Eggs (pasture-raised) |
Elk Goose Lamb Natto (organic only) Ostrich Pork (strictly pasture raised) Quail |
Sardines Tempeh (organic only) Turkey Venison Wild Game |
Dairy
Organic is best. For cow’s milk products, only eat grass-fed cow products. Dairy made with live cultures are best (they will be listed on ingredients label).
| Brie Butter (grass-fed French or Italian) Cheese (Raw) Cheese (high-fat French, Italian or Swiss, such as triple-cream brie) |
Cream cheese Ghee Heavy cream Kefir (goat’s and sheep’s milk) Milk (Casein A2 only) |
Mozzarella (from buffalo milk) Sour cream Yogurt (coconut) Yogurt (goat, sheep or buffalo) Yogurt (cow’s milk – 4oz only) |
Oils – The best oils for cooking are coconut oil, avocado oil, tallow/lard, refined olive oil and clarified grass-fed butter (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.
Fruit – Avocado is very good and you can eat up to 2 per week. Coconut is acceptable, but easy to overeat, so be moderate. You can sparingly eat: organic in-season berries (particularly cranberries), baobab fruit, green bananas or plantains, persimmon, green mango or papaya.
Sweeteners – Stevia, Chicory Root, Inulin, Luo han guo (Monk fruit), and Yacon are the best. Sugar alcohols such as Xylitol, Erythritol, etc. can be used as well, but work up slowly and don’t use all the time. Do not use sugar alcohols if you have seizures or other neurological issues. If a different sweetener must be used, raw honey and pure maple syrup are acceptable, but only in small amounts.
Nuts, Seeds & Legumes – Up to ½ cup per serving, no more than three servings per week: Macadamia, Walnuts, Pecans, Pistachios, Pine nuts, Brazil nuts (do not overeat Brazil nuts – no more than 14 per week), Chestnuts, Flaxseeds, Hemp seeds, Pecans, Pine nuts, Sesame Seeds, Tiger nuts, Hemp protein powder, Psyllium.
Beans – If you are going to eat beans, they have to be soaked, rinsed and pressure-cooked. Eden Foods soaks, rinses and pressure-cooks their beans, so you can rinse, heat and eat them right out of the can. (They also have traditionally fermented Miso, Shoyu and Tamari.)
Breads, Cereals and Noodles – Cappello’s fettuccine, Pasta Slim, Miracle Noodle Shirataki noodles, Miracle Noodle Kanten pasta, Miracle Rice, Siete brand tortillas, Bread and bagels made with coconut flour by Bakery Paleo Wraps, and Paleo coconut flakes cereal in moderation are good options.
Desserts – There are a few good options now that are sweetened with Inulin and/or Monk fruit with little or no sugar, and no sugar alcohols. For instance, the “Keto” line from Evolved (https://eatingevolved.com/).
Alcohol – It is better to abstain, but if you have to drink: Champagne (one 6 oz glass per day), Red (one 6 oz glass per day), Aged spirits (1 oz.). Do not mix fruit or other sugary things into it.
Miscellaneous – All olives, mustard (without added sugar), all herbs, all seasonings, and all vinegars (without added sugar) are allowed.