WHOLE FOOD: good, better, and best
FRUITS & VEGETABLES
GOOD: diverse, conventional
BETTER: prioritize organic for "dirty dozen"
BEST: diverse, fresh, seasonal, local, organic, self-grown
GRAINS, BEANS, NUTS, & SEEDS
GOOD: whole grain products, canned beans, diverse nuts & seeds
BETTER: sourdough bread, beans in non-BPA cans, sprouted nuts & seeds
BEST: organic soaked, sprouted, or fermented
EGGS
BEST: whole = white & yolk
BETTER: non-GMO fed, cage free or free-range
BEST: organic, local, pasture-raised
DAIRY
GOOD: whole, fermented (yogurt & kefir)
BETTER: whole, fermented, grass-fed, organic
BEST: whole, fermented, 100% grass-fed, organic, raw
MEAT
GOOD: minimally processed
BETTER: non-GMO fed, grass-fed, no added nitrates/nitrites
BEST: organic, local, pasture-raised, regenerative
FISH & SEAFOOD
GOOD: “SMASH” - salmon, mackerel, anchovies, sardines, herring
BETTER: non-GMO farm-raised, no colors or additives, in non-BPA cans
BEST: sustainably wild-caught, fresh, frozen, or local
FATS & OILS
GOOD: extra-virgin olive oil (EVOO), coconut & avocado oil, conventional butter
BETTER: organic EVOO, cold-pressed & unrefined oils, organic butter
BEST: organic California EVOO, organic & grass-fed butter/ghee/lard/tallow
SWEETENERS
GOOD: raw/turbinado sugar, white & brown sugar (in small amounts)
BETTER: coconut sugar, stevia, monkfruit, xylitol, erythritol
BEST: honey (local if possible), maple syrup, molasses, date syrup
BEVERAGES
GOOD: real fruit/vegetable juice, lightly-sweetened with real sugar
BETTER: unsweetened, stevia-sweetened, cold-pressed (juice)
BEST: organic & fair-trade (tea/coffee), fermented
OTHER
GOOD: diverse, fresh, minimal ingredients, minimally processed
BETTER: non-GMO, non-BPA packaging
BEST: organic, local, fair-trade, rainforest alliance cert, regenerative
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