The aim of this document is to outline a nutritionally complete diet based in European tradition. If you don't have European ancestry the advice might not apply, so find local alternatives, eat as your ancestors would have.
Following the guidelines in this document should fix most major nutritional deficiencies and decrease inflammation, but do your own research and adjust to your own needs.
Keep in mind that the source of your food matters; happy animals and happy farmers produce better food.
Use a service like cronometer.com to figure out potential deficiencies.
What to eat
- Meat - game meat, grass-fed red meats
- Liver, organ food
- Bone broth
- Seafood - fish, shellfish, bivalves (like oysters)
- Cooked eggs - keep the yolk runny
- Raw eggs - don't mix with sugars for antimicrobial benefits
- Lacto-fermented foods
- Milk/dairy - preferably unpasteurized, high fat, local
- Raw honey/honeycomb - antibacterial, antifungal, antioxidant
- No smoothies or juices; we are made to consume fruits whole.
- Choose fruits depending on what micronutrients your diet lacks. Citrus fruits are high in vitamin C, pineapple is high in vitamin C and manganese. Grapefruit is great.
- Seaweed soup - mainly for iodine
- Butter, ghee, tallow - for cooking
- Extra virgin coconut oil - for cooking
- Extra virgin olive oil - for cooking, but heat carefully
- Raw apple cider vinegar (with "mother") - antioxidant, antimicrobial
- Flax seed oil - not for cooking
- Lemon - immunity
- Ginger - immunity
- Cayenne - I heard this is good, but do your own research
- Turmeric - same as above
- Garlic, garlic skin broth - immunity
- Red onion - with food
What to avoid
I'm no extremist when it comes to diet, but in general you'd do best to avoid the following due to their toxic, antinutritional and inflammatory properties:
- Sucrose and artificial sweeteners
- Corn and all its derivatives
- Grains (gluten/bread, legumes/beans, nuts included)
- Industrialized vegetable/seed oils
- Low quality commercial animals
- Vegetables high in oxalate
A good diet should provide most minerals, vitamins, amino acids etc. that you need. However some some supplementation might be beneficial due to soil depletion, laziness and other factors.
Please see this page for my notes on various supplements.