Eat like a

Hunter & Gather

Meat

(protein)

  1. Beef

  2. Elk

  3. Turkey

  4. Chicken

  5. Salmon

  6. Cod

  7. Lamb

  8. Mackerel

  9. Pork lion

Notes: What are proteins?

Fruits

  1. Apples

  2. Avocado

  3. Bananas

  4. Blueberries

  5. Cherries

  6. Dragon fruit

  7. Durian

  8. Grapefruit

  9. Grapes

  10. Guava

  11. Kiwi

  12. Lychee

  13. Mango

  14. Olives

  15. Oranges

  16. Peaches

  17. Pineapple

  18. Pomegranates

  19. Strawberries

  20. Watermelon

Note: What is fruit?

Vegetables

  1. Alfalfa sprouts

  2. Beets

  3. Bell peppers

  4. Broccoli

  5. Carrots

  6. Cauliflower

  7. Fermented vegetables

  8. Garlic

  9. Onions

  10. Peas

  11. Seaweed

  12. Spinach

  13. Sweet potatoes

  14. Tomatoes

Note: What are vegetables?

 

Limit Grains

  1. Brown Rice

  2. Buckwheat

  3. Bulgur Wheat (Cracked Wheat)

  4. Corn

  5. Millet

  6. Popcorn

  7. Quinoa

  8. Spelt

  9. White Rice

  10. Whole Barley

  11. Whole Oats

  12. Whole Wheat

  13. Whole-grain and Whole-Wheat Pastas

  14. Whole-Grain Bread

  15. Whole-Grain Rye

Note: What is grains?

Limit Dairy

  1. Greek Yogurt

  2. Cottage Cheese

  3. Hard Cheeses

  4. String Cheese

  5. Chocolate Milk (Organic/ Limit the Sugar)

  6. Fortified Yogurt

  7. Fortified Milk

  8. Organic Dairy

  9. Pre-Portioned Cheese Spreads

Note: What is dairy product?

“Dairy products are a good source of calcium, and this is one of the main reasons that the USDA and the National Institutes of Health (NIH) recommend that people consume dairy. Dairy also contains other important nutrients for bone health, such as phosphorus, magnesium, vitamin D, and protein” (Marwick, R.D., CDE & Berry, Jennifer).

 

Healthy Carbohydrate (Carbs): Find the order, illustration, and health benefits at https://www.healthline.com/nutrition/12-healthy-high-carb-foods

  1. Apples

  2. Bananas

  3. Beets

  4. Blueberries

  5. Buckwheat

  6. Chickpeas

  7. Grapefruit

  8. Kidney beans

  9. Oats

  10. Oranges

  11. Quinoa

  12. Sweet potatoes

Note: "Carbohydrate means "hydrated carbon," and the chemical abbreviation is CHO which means it contains carbon, hydrogen, and oxygen. Carbohydrates are one of three macronutrients that provide our bodies with energy (calories); the others are fat and protein" (Medline Plus).


Healthy Protein: Find the order, illustration, and health benefits at https://www.healthline.com/nutrition/high-protein-foods

  1. Almonds

  2. Chicken breast

  3. Cottage cheese

  4. Eggs

  5. Ezekiel bread

  6. Fish

  7. Greek yogurt

  8. Lean beef

  9. Lentils

  10. Milk

  11. Peanuts and peanut butter

  12. Protein powders

  13. Pumpkin seeds

  14. Quinoa

  15. Shellfish

  16. Turkey breast

Note: "Every cell in the human body contains protein. The basic structure of a protein is a chain of amino acids. It would be best to have protein in your diet to help your body repair cells and make new ones. Protein is also important for growth and development in children, teens, and pregnant women." (MedlinePlus)

 

High Protein Vegan Foods: Find the order, illustration, and health benefits at https://www.gnc.com/diet/high-protein-vegan-foods.html

  1. Beans

  2. Chickpeas

  3. Edamame

  4. Lentils

  5. Meatless Meats

  6. Nuts

  7. Seeds

  8. Seitan

  9. Tempeh

  10. Textured Vegetable Protein (aka TVP)

Note: Eat Protein, eat organic, eat local

 

Home Cooked

Shop organic. Walmart has a sizeable organic supply.