Essential Human Food Pantry
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- Crystal Heath
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1 How to Use This Guide While making a grocery list, drag and drop these options into your basket instead When determining 'good or not-so-good' options for your meal To create rewarding and healthy meals right in your kitchen To develop awareness of quality ingredients that make you feel, look & perform your best This is Not a Diet Guide This Food Pantry does not tell you how to eat. Instead, you get to choose based on foods you should 'Add-In, Moderate, or Avoid'. The quality of your food is directly related to your energy levels, gut health, mental focus, body composition, and longevity... What you are putting in your body determines what will come out. The range of servings is to account for individual differences in current/desired body composition, metabolic output, caloric intake & what makes you feel the best each day What Have You Tried Before? Keto - Atkins - Low Carb - Paleo - Gluten Free - Vegan - Vegetarian - High Protein - Low Fat - Calori Counting - Raw - Weight Watchers - South Beach It's not about the best diet... It's what is the best for YOU and what YOU desire and need For personalized & direct nutrition advice, contact sean.escaravage@gmail.com recommendations are based on anecdotal and scientific evidence. Schule a consultation and assessment with your trusted, qualified health professional
2 Broccoli Sprouts Alfalfa Sprouts Pea Shoots Avocado Olives Asparagus Broccoli Cauliflower Brussels Sprouts Swiss Chard Fermented Kimchi Fermented Sauerkraut Bok Choy Beets Artichokes Collard Greens Kale / Spinach Sushi-Nori (seaweed) Mushrooms *Tomato *Garlic *Onion *Eggplant *Peppers Yams Plantain Chips Russet Potatoes Non-GMO Corn Peas Celery Carrots Cucumbers Romaine Lettuce Iceberg Lettuce Fennel Radishes Canned vegetables Non-Organic Vegetables Un-Rinsed Vegetables *Coconut Oil Avocados *Coconut Pulp Cold Pressed Olive Oil *Macadamia Nut Oil *Coconut Manna [butter] Olives Free Range Eggs Grass Fed Meats (above) Wild Game / Fish Sardines Anchovies rustaceans Pure Cod Liver Oil *Raw Nuts *Nut Butters Palm Oil Cold Pressed Flax Oil Bacon Non-GMO Mayonnaise 70%+ Dark Chocolate Roasted Nuts / Seeds Regular Butter Non-Organic Meats Spreadable Condiments Farmed Fish Pre-Made Salad Dressings Safflower Oil Canola Oil Cottonseed Oil Soy Based Products (Men) Non-Organic Ice Cream Milk Chocolate Varieties Free Range Eggs Grass-Fed Beef Grass-Fed Bison Grass-Fed Lamb Free Range Chicken Free Range Turkey Wild Game Domestic Duck Sardines Anchovies Haddock Wild Pacific Salmon Wild Trout Wild Talapia Miso Tempeh Tamari Organic Collagen Protein *Organic Whey Protein Organic Pea Protein Organic Hemp Protein *Organic Full Fat Yogurt Hemp Seeds Nutritional Yeast Sprouted Beans / Lentils Soaked Beans / Lentils *Raw Nuts *Nut Butters *Organic Cheese *Cottage Cheese Natural Dried Meats Egg Protein Powder Non-Organic Dairy Products Processed Chees Commercially Processed Meat Chemically Preserved Meats Artificial Add-In Protein Powders Soy Protein Sources (Men) Roasted Nuts / Seeds Regular Peanut Butter Regular Canned Beans Wild Brown Rice Basmati Rice Sprouted Quinoa Sprouted Millet Sprouted Amaranth\ Sprouted Beans / Lentils Gluten Free Oats Organic Buckwheat *Full Fat Yogurt *Raw Seeds / Nuts Soaked Quinoa Soaked Amaranth Soaked Millet Soaked Beans / Lentils *Regular Oats Milled Kamut *Soaked Wheat *Sprouted Wheat Non-GMO Corn Organic Canned Beans Non-Organic Canned Beans Regular Wheat Products GMO Corn Roasted Seeds / Nuts Soy Beans & Nuts Non-Organic Yogurt Cookies / Pastries Crackers Bagels Generic Cereals Bananas Apples Dark Berries Cantaloupe Grapefruit Kiwi Mangoes Papayas Peaches Pears Pineapple Plums Watermelon Seedless Grapes Strawberries Lemons/Limes Mediool Dates Dried Fruit Fruit Juices Fruit Preserves Canned Fruit Fruit in Syrup Fruit Candies Sugar Coatedt Packed Dry Fruit *Coconut Oil Avocado Oil *Almond Oil Olive Oil Grass-Fed Butter Ghee *Hazelnut Oil Cold Pressed Flax Oil Canola Oil Cottonseed Oil Soybean Oil Cooking Spray Corn Oil Peanut Oil Basil Ginger Cumin Thyme Cilantro Xylitol/Stevia Mint Parsley Cinnamon Turmeric Pink Salt Garlic Oregano Apple Cider Vinegar Coconut Aminos Black Pepper Salad Dressings Paprika Raw, Pollinated Honey Fruit Preserves Organic Maple Syrup White Table Salt Cayenne Pepper Soy Sauce Food Dye Spreadable Condiments Candy Corn Syrup Regular Honey Agave Nectar Aspartame Sucralose MSG Acesulfame Processed Sweeteners Clean, Filtered Water Unflavored Soda Water Kombucha Coconut Water Hydrogen Rich Water Green Drink Powders Organic Coffee / Tea Mostly Greens Smoothies Coconut Milk Grass-Fed Cows Milk Grass Fed Goats Milk Kefir Antioxidant Drinks Hemp Milk Almond Milk Rice Milk Red Wine Stevia Sweetened Drinks Flavored Waters Soda Soy Milk Regular Cows Milk 'Bad' Instant Coffee Burnt, Oily Coffee latte Beer (moderation) Mixed Alcohol Drinks Hard Alcohol (moderation) Drinks / Beverage Spices / Herbs / Condiments Cooking / Baking Fats Fruits Carbohydrates / Legumes Proteins Fats Vegetables Green = Add-In Black = Moderate Red = Avoid
3 Vegetables: 4-10 Servings per Day Broccoli Sprouts Alfalfa Sprouts Pea Shoots Avocado Olives Asparagus Broccoli Cauliflower Brussels Sprouts Swiss Chard Fermented Kimchi Fermented Sauerkraut Bok Choy Beets Artichokes Collard Greens Kale / Spinach Sushi-Nori (seaweed) Mushrooms *Tomato *Garlic *Onion *Eggplant *Peppers Yams Plantain Chips Russet Potatoes Non-GMO Corn Peas Celery Carrots Cucumbers Romaine Lettuce Iceberg Lettuce Fennel Radishes Canned vegetables Non-Organic Vegetables Un-Rinsed Vegetables
4 Fats: 4-8 Servings per Day *Coconut Oil Avocados *Coconut Pulp Cold Pressed Olive Oil *Macadamia Nut Oil *Coconut Manna [butter] Olives Free Range Eggs Grass Fed Meats (above) Wild Game / Fish Sardines Anchovies Crustaceans Pure Cod Liver Oil Moderate *Raw Nuts *Nut Butters Palm Oil Cold Pressed Flax Oil Bacon Non-GMO Mayonnaise 70%+ Dark Chocolate Roasted Nuts / Seeds Regular Butter Non-Organic Meats Spreadable Condiments Farmed Fish Pre-Made Salad Dressings Safflower Oil Canola Oil Cottonseed Oil Soy-Based Products (Men) Non-Organic Ice Cream Milk Chocolate Varieties
5 Proteins: 4-6 Servings per Day Free Range Eggs Grass-Fed Beef Grass-Fed Bison Grass-Fed Lamb Free Range Chicken Free Range Turkey Wild Game Domestic Duck Sardines Anchovies Haddock Wild Pacific Salmon Wild Trout Wild Talapia Miso Tempeh Tamari Organic Collagen Protein *Organic Whey Protein Organic Pea Protein Organic Hemp Protein *Organic Full Fat Yogurt Hemp Seeds Nutritional Yeast Sprouted Beans / Lentils Soaked Beans / Lentils *Raw Nuts *Nut Butters *Organic Cheese *Cottage Cheese Natural Dried Meats Egg Protein Powder Non-Organic Dairy Products Processed Cheese Commercially Processed Meat Chemically Preserved Meats Artificial Add-In Protein Powders Soy Protein Sources (Men) Roasted Nuts / Seeds Regular Peanut Butter Regular Canned Beans
6 Non-Vegetable Carbohydrates / Legumes: 1-4 Servings per Day Wild Brown Rice Basmati Rice Sprouted Quinoa Sprouted Millet Sprouted Amaranth Sprouted Beans / Lentils Gluten Free Oats Organic Buckwheat *Full Fat Yogurt *Raw Seeds / Nuts Soaked Quinoa Soaked Amaranth Soaked Millet Soaked Beans / Lentils *Regular Oats Milled Kamut *Soaked Wheat *Sprouted Wheat Non-GMO Corn Organic Canned Beans Non-Organic Canned Beans Regular Wheat Products GMO Corn Roasted Seeds / Nuts Soy Beans & Nuts Non-Organic Yogurt Cookies / Pastries Crackers Bagels Generic Cereals
7 Fruits: 1-4 Servings per Day Bananas Apples Dark Berries Cantaloupe Grapefruit Kiwi Mangoes Papayas Peaches Pears Pineapple Plums Watermelon Seedless Grapes Strawberries Lemons/Limes Mediool Dates Dried Fruit Fruit Juices Fruit Preserves Canned Fruit Fruit in Syrup Fruit Candies Sugar Coatedt Packed Dry Fruit Cooking / Baking Fats: Include in 'Fats' Servings of 4-8 per Day *Coconut Oil Avocado Oil *Almond Oil Olive Oil Grass-Fed Butter Ghee *Hazelnut Oil Cold Pressed Flax Oil Canola Oil Cottonseed Oil Soybean Oil Cooking Spray Corn Oil Peanut Oil
8 Spices / Herbs / Condiments: Use as Needed Basil Ginger Cumin Thyme Cilantro Xylitol/Stevia Mint Parsley Cinnamon Turmeric Pink Salt Garlic Oregano Apple Cider Vinegar Coconut Aminos Black Pepper Salad Dressings Paprika Raw, Pollinated Honey Fruit Preserves Organic Maple Syrup White Table Salt Cayenne Pepper Soy Sauce Food Dye Spreadable Condiments Candy Corn Syrup Regular Honey Agave Nectar Aspartame Sucralose MSG Acesulfame Processed Sweeteners
9 Drinks / Beverages: Use as Needed *H20 = Bodyweight in Ounces per Day* Clean, Filtered Water Unflavored Soda Water Kombucha Coconut Water Hydrogen Rich Water Green Drink Powders Organic Coffee / Tea Mostly Greens Smoothies Coconut Milk Grass-Fed Cows Milk Grass Fed Goats Milk Kefir Antioxidant Drinks Hemp Milk Almond Milk Rice Milk Red Wine Stevia Sweetened Drinks Flavored Waters Soda Soy Milk Regular Cows Milk 'Bad' Instant Coffee Burnt, Oily Coffee latte Beer (moderation) Mixed Alcohol Drinks Hard Alcohol (moderation)
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