Dietary Guidelines
“Let food be thy medicine and medicine be thy food.”
–Hippocrates
- Eat whole, unprocessed foods.
- Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.
- Eat wild fish (not farm-raised), fish eggs and shellfish from unpolluted waters.*
- Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, full-fat raw cheeses and fresh and sour cream.
- Use animal fats, such as lard, tallow, egg yolks, cream and butter liberally.
- Use only traditional vegetable oils—extra virgin olive oil, expeller-expressed sesame oil, and the tropical oils—coconut oil, palm oil and palm kernel oil. Avoid oils pressed from seeds except small amounts of expeller-expressed flax oil. More on oils.
- Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin D per day.
- Eat fresh fruit and vegetables, preferably organic. Use vegetables in salads and soups, or lightly steamed with butter.
- Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other anti-nutrients. Avoid enriched flour.
- Use fermented soy products such as miso and tamari in small amounts. Do not consume: soy which has not been fermented.
- Include enzyme-rich lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
- Enjoy nourishing herbal infusions every day.
- Prepare homemade stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews, gravies and sauces.
- Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.
- Make your own salad dressing using raw vinegar and extra virgin olive oil.
- Use traditional sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder. Do not consume: high-fructose corn syrup, agave nectar, artificial sweetener.
- Use only unpasteurized wine or beer in strict moderation with meals.
- Use filtered water for cooking and drinking.
- Cook only in stainless steel, cast iron, glass or good quality enamel. Check out our favorite kitchen tools.
- Get plenty of sleep, exercise and natural light.
- Think positive thoughts and practice forgiveness.
compiled via
- WAPF Dietary Guidelines
- Healing Wise Seven Medicines
- Nutrition by Susun Weed
- Nourishing Herbal Infusions
- Green Pasture Fermented Cod Liver Oil
*does this exist?
