by Moses Nutrition © November 2016
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):
| Highly Recommended: Arugula Bamboo shoots Beet greens Bok choy Broccoli Broccolini Brussels sprouts Cabbage (all kinds) Cauliflower Chives Collard greens Daikon radishes Garden Cress Green Beans |
Kohlrabi Mizuna Mustard greens Parsley Purslane Radishes Rapini (Broccoli rabe) Rutabaga Snap and Snow Peas Spinach Sprouts (except alfalfa) Turnip greens Turnips Watercress |
In Moderation: Cassava Peas Pumpkin Squash Sweet potatoes 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 |
Mushrooms Nopales cactus Okra Onions Parsnips Perilla Radicchio Sauerkraut (raw) Scallions Swiss chard Taro root Yucca |
Proteins, Dairy and Fats
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 2 small servings of protein per day.
| Highly Recommended: Any natural game fowl Beef Bison/Buffalo Butter/Ghee Chicken Duck Eggs Goat Milk & Cheese Kefir |
Lamb Healthy Oils* Plain Yogurt, Full Fat Raw Cheese Sardines Sheep Milk Cheese Turkey Venison |
Recommended: Chicken Sausage Cream Cream Cheese Crème Fraiche Sour Cream Turkey Sausage/Bacon Occasionally is fine: |
*Oils – The best oils for cooking are Safflower, Rice Bran and Light/Refined Olive Oils. Try to cook on low heat – do not let oils smoke. For non-cooking oils, expeller-pressed or cold-pressed olive, coconut, flaxseed or hempseed 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.
*** 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.
Sweeteners
In general, it’s best to be reduce sweeteners in your diet. Stevia, Monk Fruit and Chicory Root are the best. Sugar alcohols such as Xylitol, Erythritol, Maltitol, Sorbitol, etc can be used as well. Work up slowly on sugar alcohols. Do not use sugar alcohols if you experience seizures or other neurological issues. If a different sweetener must be used, natural raw honey and pure maple syrup are acceptable, but only in small amounts and only if really necessary.