Good Sources of Good Fat: 4-5 Servings daily
- Ex V coconut oil
- Ex V olive oil, avocado, macadamia, walnut or almond oil. Should not be used for high-heat. For cooking use ghee ,butter or coc oil.
- MCT oil-medium chain triglyceride oil from coconut-NuMedica
- Organic coc milk (1/4) cup-Native forest
- Avocado
- Fatty fish: sardines, mackerel, herring, black cod, and wild salmon
- Nuts and seeds
- Olives
- Grass-fed butter, clarified butter, ghee (if allergic to dairy use ghee)
Best Fat-containing Foods:
- Animal Protein: grass fed beef, bison, lamb or venison
- Poultry: Organic chicken, duck, turkey, eggs
- Seafood: Sustainable and low in mercury: Tilapia, trout (freshwater), wild salmon (canned or fresh), anchovies, sole, calamari, sardines, herring
- Shellfish: clams, crab, mussels, oysters, scallops, shrimp
- Dairy: Clarified grass fed butter, ghee and grass fed butter
- Nondairy Milks: almond, cashew, coconut, hemp
- Nuts: almonds, brazil nuts, cashews, hazelnuts macadamias, pecans
- Seeds: chia, black sesame, flax hemp, pumpkin, sesame, sunflower, walnuts
- Nut and Seed Butter: almond, cashew, hazelnut,
- Saturated Plant Fats: Coconut milk, Ex V organic coconut butter and oil, palm oil (Nutiva or Spectrum only)
- Sesame oil-can be used for higher heat (expeller-pressed only)
*Divide protein up to 30 to 40 grams and a meal. Protein powders: a few good choices are: Raab Whey protein, Raw Organic Green Food by Garden of Eden, Hemp or chia protein based powders.
Most of your diet should be: whole plant foods, vegetables, nuts and seeds, sustainably raised animal products, and limit fish.
Fiber is your friend: When you increase fiber, you decrease spike effect of cabs in your blood sugar.
Excellent fiber foods are:
- …
- …
- Fiber: 6.7 grams per half, raw. …
- Fiber: 5.5 grams per medium fruit, raw. …
- Bran Flakes. Fiber: 7 grams per cup, raw. …
- Whole-Wheat Pasta. Fiber: 6.3 grams per cup, cooked. …
- Pearled barley. Fiber: 6 grams per cup, cooked. …
- Fiber: 4 grams per cup, cooked.
- Cruciferous vegetables such as cabbage, broccoli and kale
Good Fat Recipe Avocado/Orange Salad
Cilantro Lime Vinaigrette
- 1 cup packed cilantro
- ½ cup extra-virgin olive oil
- ¼ cup lime juice
- ¼ cup orange juice
- ½ teaspoon sea salt
- ½ teaspoon freshly ground pepper
- Pinch of minced garlic
Salad
- 2 large oranges
- 8 cups mixed salad greens
- 1 avocado, diced
- ¼ cup slivered red onion (optional)
- ½ cup Cilantro-Lime Vinaigrette
- Puree cilantro, oil, lime juice, orange juice, salt, pepper and garlic in a blender until smooth. Slice both ends off oranges. With a sharp knife, remove the peel and white pith; discard. Working over a salad bowl, cut the segments from their surrounding membrane; discard the membrane. Add greens, avocado, onion and vinaigrette; toss to coat. (Refrigerate the extra dressing for up to 2 days.)
