Your Guide to the best fat-containing foods

Animal Protein
  1. Beef, grass-fed
  2. Bison, grass-fed
  3. Lamb, grass-fed
  4. Ostrich, grass-fed
  5. Venison or elk (wild game)
Poultry

Organic only with no hormones or antibiotics

  1. Chicken (with or without skin)
  2. Duck
  3. Eggs (free range, omega-3, organic)
  4. Turkey
Seafood

Fish (sustainable and low in toxins ‘mercury)

  1. Anchovies
  2. Catfish
  3. Herring
  4. Mackerel
  5. Sardines
  6. Sole (Pacific)
  7. Squid (calamari)
  8. Tilapia
  9. Trout (freshwater)
  10. Wild salmon (canned)
  11. Wild salmon (fresh) or organic or wild
Shellfish
  1. Clams
  2. Crab
  3. Mussels
  4. Oysters
  5. Scallops
  6. Shrimp
Dairy
  1. Clarified grass-fed butter
  2. Grass-fed butter
  3. Grass-fed ghee

 

Nondairy Milks

Be sure they have no carrageenan or sweeteners. Homemade is the best.

  1. Almond
  2. Cashew
  3. Coconut
  4. Hemp
Nuts
  1. Almonds
  2. Brazil nuts
  3. Cashews
  4. Chestnuts
  5. Hazelnuts
  6. Macadamia
  7. Pecans
  8. Pili nuts
Seeds
  1. Chia
  2. Black sesame
  3. Flax
  4. Hemp
  5. Pumpkin
  6. Sesame
  7. Sunflower
  8. Walnuts
Nut and Seed Butters
  1. Almond
  2. Cashew
  3. Hazelnut
  4. Macadamia
  5. Pecan
  6. Sunflower seed
  7. Walnut
Saturated Plant Fats
  1. Coconut milk (canned, not boxed or pack-aged stuff with weird ingredients)
  2. Extra virgin organic coconut butter (don’t use for cooking)
  3. Extra virgin organic coconut oil (best for high-heat cooking)
  4. Palm oil (sustainable only; check for the CSPO label or buy Nutiva red palm oil or Spectrum palm oil)
Healthy Oils
  1. Almond oil (for salads)
  2. Extra virgin olive oil (only for very low-heat cooking)
  3. Macadamia oil (for salads)
  4. Sesame oil – expeller-pressed only for higher-heat cooking
  5. Walnut oil (for salads)
Other Foods with Good Fat
  1. Avocados
  2. Cocoa butter
  3. Dark chocolate (as a treat)
  4. Olives
Nonstarchy Veggies

Unlimited amounts – knock yourself out!

  1. Artichokes
  2. Arugula
  3. Asparagus
  4. Avocados
  5. Bean sprouts (not alfalfa sprouts, which contain natural carcinogens)
  6. Beet greens
  7. Bell peppers
  8. Broccoli
  9. Brussels sprouts
  10. Cabbage
  11. Carrots (no juicing, because it becomes like sugar)
  12. Cauliflower
  13. Celery
  14. Chives
  15. Collard greens
  16. Dandelion greens
  17. Eggplant
  18. Endive
  19. Fennel
  20. Fresh herbs
  21. Garlic
  22. Ginger
  23. Green beans
  24. Hearts of palm
  25. Jalapenos
  26. Kale 
  27. Lettuce
  28. Muschrooms
  29. Mustard greens
  30. Onions
  31. Radicchio
  32. Radishes
  33. Seaweeds (kelp, aramae, wakame)
  34. Shallots
  35. Snap peas
  36. Spinach
  37. Summer squash
  38. Swiss chard
  39. Tomatoes
  40. Turnip greens
  41. Watercress
  42. Zucchini
Starchy Veggies

Eat only at dinner 1/2 to 1 cup maximum, up to four times per week

  1. Beets
  2. Celeriac
  3. Parsnips
  4. Pumpkin
  5. Rutabaga
  6. Sweet potatoes
  7. Turnips
  8. Winter squash (butternut, kabocha, acorn)
Fruit

Limit to 1/2 cup to 1 cup per day

  1. Berries (fresh or frozen blackberries, raspberries, wild blueberries, cranberries; not strawberries – as they are higher in sugar)
  2. Kiwi
  3. Lemon
  4. Lime
  5. Pomegranate seeds
  6. Watermelon

Note: Check out the Environmental working group website (ewg.org) to learn the list of the Dirty Dozen fruits and veggies

Condiments, Staples, Spices
  1. Almond flour or almond meal
  2. Apple cider vinegar
  3. Arrowroot (a natural thickener)
  4. Balsamic vinegar
  5. Black pepper
  6. Cocoa powder (unsweetened)
  7. Coconut flour
  8. Dijon mustard
  9. Dried or fresh herbs and spices, such as basil, cayenne, pepper, chili powder, cinnamon, coriander, cardamon, ginger, cumin, onion powder, oregano, paprika, parsley, rosemary, sage, thyme, turmeric
  10. Gluten free tamari
  11. Sea salt (at least 1 to 2 teaspoons per day, unless you have salt sensitive hypertension or kidney failure)
  12. Tahini (sesame seed paste)
  13. Vanilla powder (unsweetened)
  14. Vegetable or chicken stock (organic, no MSG or gluten)