Quick Reference: Nutrition 

90/10 rule – 90% of the time you are eating good nutrient dense food; 10% of the time you splurge and eat something that may not be as healthy. 

How do you view food?  Is what you are putting in your mouth healing your or killing you?   

“Let food be thy medicine and medicine be thy food.” Hippocrates, the father of medicine. 

Avoid the Big 3:  

1. Processed Oils  

2. Processed Sugar 

3. Processed Grains

Processed Oils to Avoid: 

Soybean Corn Canola Cottonseed 

Rapeseed Grapeseed Sunflower Safflower 

Rice Bran Sesame Peanut 

  • These oils contain linoleic acid (omega 6 fats) that contribute to chronic diseases such as heart disease and cancer by affecting the mitochondria (produces energy for cells) of each cell. 

Good Oils to Consume: (full of saturated fats that are building blocks of cell membranes) 

Tallow, Butter, Ghee – these are the best fats to consume because they contain fat-soluble vitamins A, D and K2 as well as saturated fat. (Kerigold butter is good grass-fed butter)  

Coconut Oil – good saturated fats, no fat-soluble vitamins; high heating point, can cook with it. 

Avocado Oil – need a good brand such as Chosen Foods; high heating point, can cook with it. 

Olive Oil – need a good brand such as Kirkland brand; low heating point, use at low temps, or a dressing. 

Palm Oil – high heating point, can cook with it. 

Good Sugar Substitutes:  Honey, Maple Syrup, Coconut Sugar, Monk Fruit 

Good Grain Substitutes: Fresh Milled Grains, Einkorn flour, Kamut flour, Almond flour, Coconut flour 

Other Food Good Rules to follow: (book: Food Rules by Michael Pollan) 

  1. Eat Food. 
  1. Don’t eat anything your great grandmother wouldn’t recognize. 
  1. Avoid food products that contain ingredients no human would keep in the pantry. 
  1. Avoid foods with High Fructose Corn Syrup. 
  1. Look for products with five or fewer ingredients and less than 10g sugar. 
  1. Avoid products containing ingredients that a 3rd grader couldn’t pronounce. 
  1. Avoid food products that make health claims. 
  1. Avoid foods with words like “lite” “low-fat” or “non-fat”. 
  1. Avoid foods that are pretending to be something they are not. 
  1. Avoid foods you see advertised on TV. 
  1. Eat foods that will eventually rot. 
  1. Eat foods that you can picture in their raw state or growing in nature. 

Related Resources


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