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Grass-Fed and Wild Animal Sources: EAT Freely

This document provides a list of foods to eat freely on a diet, organized into categories. It recommends grass-fed and wild animal sources like beef, lamb, fish and pastured eggs for healthy omega-3 fatty acids. It also recommends healthy fats like butter, coconut oil and olive oil. For vegetables, it suggests leafy greens, mushrooms, cruciferous vegetables and summer squash. The only recommended fruit is avocado. It also provides a list of recommended beverages and condiments like water, coffee, bone broth and homemade fermented foods.

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J9 Yu
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123 views1 page

Grass-Fed and Wild Animal Sources: EAT Freely

This document provides a list of foods to eat freely on a diet, organized into categories. It recommends grass-fed and wild animal sources like beef, lamb, fish and pastured eggs for healthy omega-3 fatty acids. It also recommends healthy fats like butter, coconut oil and olive oil. For vegetables, it suggests leafy greens, mushrooms, cruciferous vegetables and summer squash. The only recommended fruit is avocado. It also provides a list of recommended beverages and condiments like water, coffee, bone broth and homemade fermented foods.

Uploaded by

J9 Yu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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EAT Freely

Grass-fed and wild animal sources

 grass-fed meat (beef, lamb, goat, venison), wild-caught fish & seafood (avoid farmed fish),
pastured pork and poultry, pastured eggs, gelatin, ghee, butter - these are high in healthy
omega 3 fatty acids (avoid sausages and meat covered in breadcrumbs, hot dogs, meat that
comes with sugary or starchy sauces)
 offal, grass-fed (liver, heart, kidneys and other organ meats)

Healthy fats

 saturated fats (lard, tallow, chicken fat, duck fat, goose fat, clarified butter (ghee), butter,
coconut oil and MCT oil)
 monounsaturated fats (avocado oil, macadamia oil and olive oil)
 polyunsaturated fats: omega 3 fatty acids, especially from animal sources (fatty fish and
seafood)
 You can find a complete guide to fats & oils in my post here. (which oils and fats are ideal for
cold use, which for high-heat cooking and which to avoid)

Non-starchy vegetables and mushrooms

 leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
 some cruciferous vegetables like kale (dark leaf), kohlrabi, radishes
 celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), bamboo shoots
 mushrooms (white, brow, Portobello, shiitake, chanterelle, etc)

Fruits

 avocado

Beverages and Condiments

 water (still), coffee (black or with cream or coconut milk), tea (black, herbal)
 pork rinds (cracklings) for "breading"
 mayonnaise, mustard, pesto, bone broth (make your own), pickles, fermented foods (kimchi,
kombucha and sauerkraut (make your own) - best homemade with no additives (my recipes for
home-made condiments are here)
 all spices and herbs, lemon or lime juice and zest
 whey protein (beware of additives, artificial sweeteners, hormones and soy lecithin), egg white
protein and gelatin (grass-fed, hormone free)

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