Inflammation Optimal Food Choices
Protein
Salmon, mackerel, herring, sardines, tuna, grass-fed beef, lamb, chicken, eggs, yogurt
Vegetarian Protein
Beans (all – including chickpeas, black, red, kidney), lentils, nuts: almonds, hazelnuts, walnuts; sunflower seeds, sesame seeds (tahini, hummus)
Vegetables
Cruciferous vegetables: broccoli, kale, Brussels sprouts, cauliflower, collard greens, cabbage; onions, leeks, spinach, fennel, purslane
Fruits
Blueberries, cherries, strawberries cranberries, papaya, grapes, oranges, pineapple
Starches
Brown rice, quinoa, steel-cut oats, sweet potatoes
Fats
Olive oil, olives, flaxseeds, avocado (guacamole)
Herbs/Spices
Turmeric, ginger, garlic, chives, rosemary, thyme, sage, oregano, parsley, cilantro, fennel, mint, dill, tarragon
Beverages
Teas: Green tea, ginger, chamomile, slippery elm; Pomegranate juice,
Foods to Avoid
Wheat, dairy*, sugar, alcohol, caffeine, allergenic foods, refined and processed foods, hydrogenated oils, fried foods, omega-6 oils such as safflower, sunflower, and corn oils, artificial food additives such as MSG and aspartame
*unsweetened yogurt is acceptable in moderation if no dairy allergies exist
Inflammation Menu Outline
Breakfast
2 – 4 oz Protein
1 serving Fruit and/or Vegetable
1 Starch
1 Fat
Lunch
4 – 6 oz Protein
1 – 2 servings Vegetables
1 serving Starch (optional)
1 Fat
Dinner
4 - 6 oz Protein
1 – 2 servings Vegetables
1 – 2 servings Starches
1 Fat
_____________
Gluten-Free Optimal Food Choices
Protein – Lean Meats
Buffalo, venison, lean beef, chicken, turkey, pork
Protein – Fish/Shellfish
Salmon, halibut, cod, mackerel, red snapper, tilapia, trout, tuna, crab, crayfish, lobster, mussels, oysters, scallops, shrimp
Vegetables
Artichoke, asparagus, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collards, cucumber, eggplant, kale, lettuce, mushrooms, onions, parsley, peppers, pumpkin, radish, rutabaga, seaweed, spinach, squash, Swiss chard, tomato, turnips, watercress, zucchini
Fruits
Apple, apricot, banana, blueberries, blackberries, cantaloupe, cherries, cranberries, figs, grapefruit, grapes, guava, kiwi, lemon, lime, mango, melon, nectarine, orange, papaya, peach, pear, persimmon, pineapple, plum, pomegranate, raspberries, rhubarb, strawberries, tangerine, watermelon
Nuts & Seeds
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, pecans, pine nuts, pistachios, walnuts, pumpkin seeds, sesame seeds, sunflower seeds
Note: Peanuts are legumes, not nuts.
Starches
Amaranth, corn, millet, potatoes, quinoa, rice, tapioca, and possibly oats (only when certified as gluten-free)
Fats
Olive oil, olives, flaxseeds, flaxseed oil, avocado, coconut
Beverages
Herbal Teas: Chamomile, Licorice, Slippery Elm
Foods to Avoid
Grains: Wheat (including white flour, whole wheat, wheat berry, and wheat germ), kamut, spelt, barley, bulgur, couscous, graham flour, matza, rye, semolina, triticale
Other (to support a healthy digestive tract): Sugar in all forms, processed foods, hydrogenated oils, fried foods, safflower, sunflower, and corn oils
Gluten-Free Menu Outline
Breakfast
2 – 4 oz Protein
1 serving Fruit or Vegetable
1 Starch (optional)
1 Fat
Lunch
4 – 6 oz Protein
1 serving Vegetable
0 Starch
1 Fat
Dinner
4 - 6 oz Protein
1+ servings Vegetables
1 – 2 servings Starch
1 Fat _____________
Ketosis Optimal Food Choices
Protein –Meats/Eggs/Dairy
Buffalo, venison, lean beef, chicken, turkey, pork, duck, nitrate-free bacon, nitrate-free sausage, eggs, all varieties of cheese, milk, plain yogurt (hormone-free, organic)
Protein – Fish/Shellfish
Salmon, halibut, cod, mackerel, red snapper, tilapia, trout, tuna, crab, crayfish, catfish, sardines, sole, lobster, mussels, oysters, scallops, shrimp
Vegetables
Artichoke, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, celery, collards, cucumber, eggplant, kale, lettuce, mushrooms, onions, parsley, peppers, pumpkin, radish, rutabaga, seaweed, spinach, squash, Swiss chard, tomato, turnips, watercress, zucchini
Fruits (in moderation, after initial phase)
Blueberries, blackberries, cherries, raspberries, strawberries
Nuts & Seeds (in moderation, after initial phase)
Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, pecans, pine nuts, pistachios, walnuts, pumpkin seeds, sesame seeds, sunflower seeds
Note: Peanuts are legumes, not nuts.
Fats
Olive oil, olives, flaxseeds, flaxseed oil, avocado, coconut, butter
Beverages
Green drinks: PaleoGreens™ - 1 tsp. 1-3x/day in water
Herbal Teas: Cinnamon, Chamomile, Green Tea with cinnamon stick
Foods to Avoid
Sugar, all grains, starchy vegetables (beets, carrots, corn, peas, potatoes), legumes (beans, peanuts), alcohol, soft drinks, hydrogenated oils, safflower, sunflower, and corn oils
Ketosis Menu Outline
Breakfast
2 – 4 oz Protein
1 serving Vegetable
0 Starch
1 Fat
Lunch
2 – 4 oz Protein
1 serving Vegetable
0 Starch
1 Fat
Dinner
4 - 6 oz Protein
1+ servings Vegetables
0 Starch
1 Fat
