Food list and point scoring tables
Use the following lists to score your weekly food diary. Each food group that appears on your food diary must be scored according to the table.
Paleo foods = 0 points
Eggs/Egg Whites
Best: “pastured” + organic
Better: organic (Omega-3 enriched optional)
Good: store-bought
Poultry (Chicken, Turkey, Duck, Quail, Pheasant)
Best: “pastured” + organic (or hunted)
Better: organic
Good: store-bought, skin removed
Beef/Bison/Buffalo
Best: grass-finished (100% grass-fed) + organic
Better: grass fed + organic
Good: lean, trimmed/drained of all visible fat
Other Meats (Wild Boar, Ostrich, etc.)
Best: wild-caught/hunted or locally farmed
Better: organically raised
Good: store-bought
Fish, Seafood and Shellfish
Best: Consult the Whole9 reference below
Better: wild-caught, sustainably fished
Good: store-bought
Pork
Best: “100% pastured” + organic (or hunted)
Better: “pastured” + organic
Good: lean, trimmed/drained of all visible fat
Other Ruminants (Lamb, Elk, Venison, Goat, Moose)
Limit: Bacon, deli meats, conventional jerky, sausage
Best: grass-fed + organic
Better: organic
Avoid: All “cured” or processed meats with added
Good: lean, trimmed/drained of visible fat
Eggs and poultry: The term “cage free” or “free range” does means the birds aren’t technically in cages, but
it doesn’t mean they aren’t crammed 30,000 to a windowless barn, denied all access to the outdoors. In fact, the
average factory-farmed “cage free” chicken has less space than this 8-1/2 x 11 sheet of paper for the duration of its life.
By comparison, “pastured” means the animals spend time outside in their natural habitat.
In addition, “organic” means they are not given antibiotics, not exposed to most synthetic pesticides and fertilizers, and are
fed only organic foods free of animal by-products. (It also means your chicken breasts won’t be dipped
in bleach before they’re packaged.) Organic pastured eggs, chicken and turkey are a best choice – local is ideal! See this
Whole9 post for details: http://whole9life.com/2010/11/the-conscientious-omnivore-eggs/
Beef, bison/buffalo and other ruminants: “Grass finished” or “100% grass-fed” means the animals were pastured, and fed a
natural diet for 100% of their lives – a best choice.
“Grass fed” means the cows are fed their natural, healthy diet of fresh grasses for the majority of their lives – which still
makes the cows, and their meat products, healthier for you. In addition, the term “organic” is critical when buying beef and
bison/buffalo. That term indicates the animals were never given antibiotics or artificial hormones, not exposed to most synthetic
pesticides and fertilizers, or fed animal by-products. Look for BOTH organic and grass-fed/finished in your steaks and burgers.
Fish, seafood or shellfish: Wild-caught fish, seafood and shellfish are healthier to eat than their farm-raised counterparts,
but often aren’t a good choice because of the degree to which their populations have been decimated by commercial
fishing, or the amount of damage done to the environment during the fishing process. Consult the Whole9 Seafood Guide
(http://whole9life.com/2010/12/the-conscientious-omnivore-from-the-sea/) for the best seafood options.
Pork: ”Pastured” pigs are allowed access to their natural environments and diets, but 70-80% of many pastured pigs’ diets are
still supplemented with grains, corn or soy. The term “100% pastured” means the pigs diet’s are not supplemented at all
(except with grasses like alfalfa). Factory-farmed pigs are raised and slaughtered in conditions so atrocious that it makes it
impossible find a truly “healthy” product. If you are going to eat pork, take the time to find a locally farmed, pastured, organic
source. If you can’t, choose only the leanest of cuts, and avoid all factory farmed sources of bacon and sausage.
Vegetables
 Alfalfa Sprouts
 Anise/Fennel Root
 Artichoke
 Arugula*
 Asparagus*
 Beets
 Bok Choy*
 Broccoli
 Broccolini*
 Broccoli
 Rabe*
 Brussels Sprouts*
 Cauliflower*
 Chinese/Napa Cabbage*
 Carrots*
 Celery Root
 Cucumber
 Eggplant
 Garlic
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Green beans
Greens (Beet, Collard, Mustard, Turnip)*
Jicama
Kale*
Kohlrabi
Lettuce (Bibb, Boston, Butter, Red)*
Mushrooms (all varieties)
Onions, Shallots, Leeks*
Parsnips
Peppers (Red, Orange, Yellow, Green)*
Kiwi*
Lemon/Lime
Mango
Melon (Honeydew, Cantaloupe*)
Nectarines
Orange
Papaya*
Peaches
Pears (all varieties)
Pineapple*
Pumpkin
Radish
Snow Peas, Sugar Snap Peas
Spinach*
Squash (all varieties)
Sunflower Sprouts
Sweet Pea Shoots
Sweet Potato/Yams
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Swiss Chard*
Taro
Tomato*
Turnip*
Watercress*
Zucchini*
Plum*
Pomegranate
Raspberries*
Strawberries*
Tangerines
Watermelon
Limit: Dried fruit such as apricots, cranberries, dates, figs, prunes, raisins, etc.
Celery
Fruits
Apples (all varieties)
Apricots
Bananas
Blackberries*
Blueberries*
Cherries*
Dates/Figs
Exotic fruit (Star Fruit, Quince)
Grapefruit
Grapes (Green/Red)
Items that are starred (*) above represent Whole9’s recommendations for nutrient density. Choose these foods often.
The Environmental Working Group’s “Dirty” List: Apples, Celery, Strawberries, Peaches, Spinach, Nectarines (imported),
Grapes (imported), Sweet bell peppers, Blueberries (domestic), Lettuce, Kale/collard greens. Buy these foods organically.
The Environmental Working Group’s “Clean” List: Onions, Pineapples, Avocados, Asparagus, Mangoes, Eggplant,
Cantaloupe (domestic), Kiwi, Cabbage, Watermelon, Sweet potatoes, Grapefruit, Mushrooms. Organic isn’t as important here.
Avoid glasses of fruit juice – even the 100% pure stuff, even if you juice it yourself. Fruit juice is nature’s Pepsi, loaded with
sugar. And since most of the nutrition is stripped out during the juicing process, we’d much rather you simply eat the fruit!
Traditional “vegetables” like corn (technically a grain), peas and lima beans (legumes) and white potatoes (nutrient-poor and
starch-heavy) aren’t allowed during your Whole30. In general, beware of corn and soy specifically, as most of these
commodity crops have been genetically modified. There are NO studies to evaluate the health effects of genetically modified foods
on humans, yet the United States doesn’t require our food companies to notify consumers when products contain GMO foods.
Since you can’t tell whether a food is GMO on a label, the best strategy is to avoid all products that contain corn or soy.
Fat sources
Best: Monounsaturated Fats (MUFA)
 Avocado
 Avocado Oil (for dressing)
 Hazelnuts/Filberts
 Macadamia Nuts
 Macadamia Oil (for dressing)
 Olives
 Olive Oil (for dressing)
Best: Saturated Fats (SFA)
 Animal Fats (for cooking)
 Clarified Butter/Ghee (for cooking)
 Coconut Oil (for cooking)
 Coconut Butter
 Coconut Flakes
 Coconut Milk
A reference guide for healthy fat sources:
Occasional: Polyunsaturated Fats (PUFA)
 Almonds/Almond Butter
 Brazil Nuts
 Cashews/Cashew Butter
 Pecans
 Pistachio
Limit: Polyunsaturated Fats (PUFA)
 Flax Seeds
 Sesame Seeds/Sesame Oil
 Pine Nuts
 Pumpkin Seeds/Pepitas
 Sunflower Seeds/Sunbutter
 Walnuts/Walnut Butter
Cooking at high temperatures can damage oils. Your best oils for cooking are saturated – extremely stable when exposed to air
and heat, and less likely to form inflammatory oxidized fats. Use clarified butter, ghee, unrefined coconut oil, or the highest quality
(grass-fed/pastured and organic) animal fats like tallow or duck fat for cooking, especially with high heat.
You can use extra-virgin olive oil, avocado oil or macadamia oil to cook, but only on low heat for brief periods of time. Those oils
are best used cold, in a dressing or a sauce. You can also practice the wet sauté method: Pour 1⁄4 cup of water in your pan and
heat just below boiling. Then, add the food and cook it a bit before adding the oil. Wet-sauté shortens the time an oil is in contact
with a hot pan. Stir frequently to further reduce the time the oil is in contact with the hot metal.
Avoid all “vegetable” oils like peanut, soybean, corn, canola, safflower and sunflower. These oils are far too high in fragile
polyunsaturated fat to be stable during cooking, and contribute an excess of pro-inflammatory omega-6 fatty acids to our diet.
Coconut (flaked or shredded) should be free of sulfites, and have no added sugar. Coconut milk should come in a can, not in a
milk-like carton. Organic isn’t important, but guar gum is the only acceptable stabilizer for coconut milk. Buy the full fat coconut
milk – the “light” has just been watered down.
Olives can be of any variety, as long as there are no added chemical preservatives or stabilizers. If purchasing canned, the only
ingredients should be olives, water and salt – no citric acid, ferrous gluconate, or other additives.
Nuts and seeds are ranked based on the amount of PUFA (polyunsaturated fat) in each serving. The main type of PUFA found in
nuts and seeds (omega-6 fatty acids) are pro-inflammatory in nature, and should not be the primary fat source during your healthy
Whole30 diet. Macadamia and hazelnuts are your best bet, as they have very small amounts of PUFA per serving.
All nuts and seeds should be raw (best), or dry roasted with no added oils. Added salt is
optional, and organic isn’t essential.
Herbs, Spices And Flavorings
ice
Herbs and spices:
These are just a sample of commonly used dried herbs and spices. Feel free to add to your collection slowly, as you experiment
with new dishes and flavors.
Two good on-line resources for spices include Penzey’s (http://www.penzeys.com/) and the Savory Spice Shop
(http://www.savoryspiceshop.com/).
Our friend and Whole9 Envoy Extraordinaire Melissa Joulwan also has a great post about spices on her blog, The Clothes Make
the Girl, found here: (http://www.theclothesmakethegirl.com/2011/05/09/whats-in-my-spice-cabinet/).
Finally, don’t ignore fresh herbs and spices in your cooking. Some commonly used herbs to add flavor (and health!) to your
meals include basil, cilantro, dill, garlic, ginger, marjoram, mint, oregano, parsley, rosemary, sage, savory, and thyme.
Salt is a commonly used spice, but go easy. Your taste buds will likely be adjusting during your Whole30, so don’t kill the flavor
of your dishes by adding too much. Table salt is a good source of iodine, so don’t use sea salt exclusively but you don’t need muchtablesalttomeetyouriodinerequirements. Shakelessandsavorthenaturalflavorsofyourfreshfoodsmore.
Beverages
-Flavored Water
Beverages:
Water takes on a whole new life when you add your own flavor. Pour a pitcher of water, and add a sprig of rosemary, fresh mint,
slices of cucumber, lemon or lime, honeydew melon, oranges or peaches. Let sit for a 1⁄2 hour, pour and enjoy. Get
creative here, mixing and matching flavors so you aren’t bored.
Flavored mineral water is a good choice as well, but make sure there is no added sugar or other off-limit ingredients.
Coffee and tea must be unsweetened. Coconut milk makes for an acceptable creamer – see the FAQ for details. Tea sometimes
includes barley, soy or other non-compliant ingredients. Be careful – read your labels!
Smart Supplementary foods = 1 point
1. Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed during your Whole30. Plain old butter is
NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program. Refer to our Butter
Manifesto (www.whole9life.com/2010/11/butter) for more details on the milk proteins found in butter, purchasing high quality
butter, and how to clarify it yourself.
2. Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line
somewhere, so we’re okay with a small amount of fruit juice as an added
but this doesn’t mean a cup of fruit juice is a healthy choice! Refer to your Shopping Guide for clarification.
3. Processed Meat. On occasion, we are okay with organic chicken sausage (those that are nitrate, sugar, gluten and dairy-free),
and high quality deli meat, packaged fish (like tuna or smoked salmon) or jerky. Read your labels carefully, because
Whole30-approved processed meats, especially jerky, are hard to find.
4. Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a
legume, these are far more “pod” than “bean”, and green plant matter is generally good for you.
5. Certain processed foods. We’re okay with cans or jars of olives, coconut milk, sauces and spice mixtures like tomato
sauce or curry, or vegetables like sweet potato or butternut squash, but only if the labels prove they’re “clean”.
6. Vinegar. All forms of vinegar, with the exception of malt vinegar (which generally contains gluten), is allowed on your Whole30
program. This includes white, balsamic, apple cider, red wine, rice and other non-malt vinegar varieties.
7. Protein powder. Whey protein powder that is as clean and free from other processed ingredients such as fat strippers,
appetite suppressants, flavors and sweeteners.
8. Brown Rice. Only if you really have to and only 1 cup at maximum.
9. Rye wraps (the very thin kind). Only if you really have to and limit the number.
You are kidding yourself foods = 5 points
Anything other than stated above!!!!
A bit of info
The basic philosophy behind Paleo nutrition is to eat as we have evolved to eat. We have been eating meat and vegetables for
millions of years. Grain was only introduced to our diets 10,000 years ago. Whilst that sounds like a long time, it is only about 333
generations. Evolution doesn’t happen that quickly. Over the three or four generations our diet has probably had more changes
than ever before. We have new foods which we’ve just never eaten before. New foods which are not optimum for our
bodies. New foods which have undesirable results in our bodies. In the same time period we have significantly increased rates of
modern disease and obesity. Coincidence?
Paleo nutrition completely omits these “foods”. No grains or legumes. Dairy is also often omitted. On the menu: lots of good
quality meat, fish, vegetables, nuts, eggs and a little fruit. Simple! So, what’s wrong with grains and legumes?
Grains
The short word “Grains” covers a lot of common foods. In fact, for a lot of people on a SAD* diet, it seems to encompass the
greater majority of their consumption. Grains include wheat, corn, rye, rice, barley, oats, amaranth, buckwheat, millet, quinoa and
sorghum – and many others. These grains are used in many, many products. Bread, pasta, breakfast cereals, cakes, biscuits,
pastries, crackers – they are all made with grains. The grain is the reproductive part of plant; it therefore needs to protect itself to
enable future generations (Contrast this with fruit; which is designed to be eaten. It’s digested seeds are consumed, then spread
further to ensure future generations). As protective mechanisms grains contain antinutrients i.e. phytates, lectins, and
proteins. This is our problem with grains. Phytates bind to minerals, vitamins and enzymes preventing them from being absorbed
in your body. The Lectins found in grains have a significant impact in the gut, resulting in inflammation and poor absorption of
nutrients – as well as insulin & leptin resistance. Inflammation appears to be the cause of many modern diseases. Gluten is
another protein that causes a lot of problems and is found in wheat, barley, rye, spelt, kamut, and oats (other grains have similar,
troublesome proteins). Whilst a lot of people may test negative for the autoimmune disease Celiac, there is evidence to suggest
most people do not handle this protein well. Gluten causes gut irritation and inflammation – a lot of people won’t even realise that
their problems are caused by gluten. Gluten has been linked to many conditions, such as osteoporosis, irritable bowel, cancer,
arthritis, multiple sclerosis, schizophrenia, migraines, autism and dementia. Grains are converted to sugar, which requires insulin
to bring down the blood sugar level in the blood. High insulin levels result in inflammation and insulin resistance – which can lead
to diabetes. Consuming such a high carb load with every meal results in unstable, fluctuating blood sugar levels – this results in
hunger which is satisfied by consuming another high carb meal.
Legumes
Lentils, beans (i.e. kidney, pinto, broad etc), peanuts (they aren’t nuts, despite the name), soy beans, garbanzos and chickpeas are
all legumes. Like grains, legumes too contain harmful substances such as lectins and phytates, inhibiting nutrient absorption and
causing inflammation. Raw legumes are toxic, so they need to be prepared (by soaking, rising, cooking, sprouting or fermenting) –
however, preparation doesn’t entirely negate the harmful effects of the lectins. Soy is particularly bad, since the phytoestrogens
content acts like the female sex hormone estrogen. This has been shown to have some damaging effects with healthy hormone
functions.
Isn’t fat bad for us?
Fat is an essential part of our diet, from the right sources. The completely wrong low fat, high carb message couldn’t have been
more incorrect and damaging. Fat should come from foods like avocado, nuts and coconut. It is the refined SAD carbohydrates
that cause problems, not the healthy fats.
If you’re wondering whether a food is a Paleo choice, as a general guide, the fact you have to ask usually means it isn’t. Eat whole,
local, organic food where you can. Ideally meat should be grass fed, it’s more expensive, but well worth it. Choose to make meals
yourself instead of buying readymade food. Avoid processed foods; real food doesn’t need ingredients. If you go out for dinner,
don’t be afraid to ask lots of questions and ask for them to tweak your meal. It’s too important to be embarrassed to ask. Make
sure you know exactly what you’re eating, ask questions and educate yourself.
If you haven’t already, try it!
Everyone should try eating Paleo for 30 days. After trying it for 30 days you’ll see and compare how different you feel, how your
appearance has changed and how your energy levels have changed. In the grand scheme of things, 30 days is such a small
commitment – which could lead to amazing things. There really is nothing to lose, and everything to gain.
2.
Fitness
Fitness is something everyone should encompass as part of a normal, healthy life. Paleo actively discourages chronic
cardio. Instead we should move as much as we can, every day. Walk to work (throw in the occasional sprint), take the stairs,
move! Strength is really important, but this doesn’t mean you have to spend hours in the gym every day, or acquire a body
builder’s physique. High Intensity Interval Training is great for increasing fitness and something I do regularly. Hunter Gatherers
would be perplexed to see modern man on a machine indoors, exercising for hours on end. They wouldn’t perform any “exercise”
for the sake of exercise. Their exercise would all be as part of their lives – hunting animals, gathering food, perhaps even dancing
as a social event. They’d have certainly been doing this barefoot too!
3.
Lifestyle
Without getting the lifestyle factors right, it is extremely hard to get the nutrition and fitness right. I think there is an argument that
lifestyle factors may be the most important factor to leading a long healthy life.
Sleep is crucial, without regular, quality, sufficient sleep the body will not repair and rest. Exercise will be harder and less
beneficial. Without sleep avoiding un-Paleo foods, is so much harder.
Stress is another big topic. We evolved with stress prompting a flight of fight reaction (imminent danger from an animal
perhaps). Our stress now however is related to factors such as work or money. The stress lingers – our cortisol is indefinitely
raised resulting in many detrimental health implications.