GOOD FATS VS. BAD FATS
GOOD | Grass-fed, organic, sustainably raised lamb, beef, bison, venison;organic chicken, duck and turkey; omega 3 pasture-raised eggs, organic, free-range, pasture-raised lard.
BAD | Feedlot animal meats; non-organic poultry.
FISH & SEAFOOD
GOOD | Wild fatty fish: sardines, mackerel, herring, black cod, and wild salmon. Shellfish, including clams, oysters, mussels, shrimp, scallops, and crab; calamari or octopus.
BAD | Lobster, tuna, catfish, king mackerel, Chilean sea bass, swordfish.
DAIRY & DAIRY SUBSTITUTES
GOOD | Grass-fed butter, ghee, unsweetened nut and seed milks (almond, cashew, hemp, hazelnut).
BAD | Milk, yogurt, cheese, cream, regular butter, soy milk.
NUTS & SEEDS
GOOD | Coconut butter; organic, virgin, cold-pressed, unrefined coconut oil; organic, extra-virgin cold-pressed olive oil; MCT oil; organic flax seed oil; organic, expeller-pressed refined avocado oil; walnut, pumpkin seed, pistachio and hemp oils.
BAD | Safflower, soybean, sunflower, corn, and cottonseed oils; hydrogenated or partially hydrogenated oils; margarine and shortening.
WHOLE FOOD FATS
GOOD| Avocado, olives, cacao butter, dark chocolate.