Extracts from a nice book called Nourishing Traditions, covering 3 food types: What you should eat, what you can eat, and what you should not eat. Quoting below the line


1. Nourishing Traditional Foods

Should form the vast majority of your diet

Proteins:

  • Fresh pasture-raised meat, including beef, lamb, game, chicken, turkey, duck and other fowl
  • Organ meats from pastured animals
  • Seafood of all types from deep sea waters
  • Fresh shellfish ins eason
  • Fish eggs
  • Fresh eggs from pastured poultry
  • Organic fermented soy products in small amounts

Fats:

  • Fresh butter and cream from pasture-fed cows, – preferably raw and cultured
  • Lard and beef, lamb, goose and duck fat from pastured animals
  • Extra virgin olive oil
  • Unrefined flex seed oil in small amounts
  • Coconut oil and palm oil

Dairy:

  • Raw, whole milk and cultured dairy products, such as yoghurt, piima milk, kefir, and raw cheese, from traditional breeds of pasture fed cows and goats

Carbs:

  • Organic whole grain products properly treated for the removal of phytates, such as sourdough and sprouted grain bread and soaked or sprouted cereal grains
  • Soaked and fermented seeds and nuts
  • Fresh fruits and vegetables, both raw and cooked
  • Fermented vegetables

Beverages:

  • Filtered, high-mineral water
  • Lacto-fermented drinks made from grain or fruit
  • Meat stocks
  • Vegetable broths

Condiments:

  • Unrefined sea salt
  • Raw vinegar
  • Spices in moderation
  • Fresh herbs
  • Naturally fermented soy sauce and fish sauce

2. Compromise Foods

Suitable for moderate consumption by healthy individuals

Proteins:

  • Pork
  • Fish from shallow waters
  • Commerciall raised beef, lamb, turkey and chicken
  • Barbecued or smoked meats
  • Traditionally made, additive-free sausage
    additive-free bacon
  • Battery eggs
  • Tofu in very small amounts

Fats:

  • Unrefined peanut and sesame oils

Dairy:

  • Raw, whole, uncultured milk from conventional dairies
  • Pasteurized, culture dmilk products
  • Pasteurized cheeses and melted cheeses

Carbs:

  • Whole grains not treated for phytates, such as quick-rase breads and pasta
  • Unbleached white flour
  • Canned legumes
  • Thin-skinned fruits and vegetables imported from long distances
  • Canned tomato products
  • Well-cooked, unsprayed seaweeds
  • Natural sweeteners, such as honey, maple syrup rapadura, and date sugar

Beverages:

  • Wine or unpasteurized beer in moderation with meals
  • Dilated fruit juices
  • Herb teas

Condiments:

  • Commercial salt
  • Pasteurized vengear
  • Canned condiments without MSG

3.Newfangled Foods

To be avoided at all costs by everyone

Proteins:

  • PRocessed meats containing additives and preservatives, such as luncheon meat, salami and bacon
  • Hydrolyzed protein and protein isolates
  • Soy milk

Fats:

  • All highly processed vegetable oils, margarine, tub spreads and vegetable shortenings
  • Fat substitutes
  • Foods fried in vegetable oils
  • Lowfat products

Dairy:

  • Pasteurized, homogenzized commercial milk
  • Ultrapasteurized cream and milk
  • Processed cheeses
  • Reduced-fat dairy products

Carbs:

  • Bleached and “fortified” white flour products
  • Commercial dry cereals
  • Granolas
  • Refined sugar in all forms, such as dextrose, fructose, and high fructose corn syrup
  • Irradiated and genetically modified grains, fruits, and vegetables
  • Most canned produts
  • Chocolate

Beverages:

  • Soda pop
  • Distilled or pasteurized alcohol products
  • Full strength fruit juices
  • Commercial rice and oat milks
  • Coffee, tea, and cocoa

End quote.



A short, free PDF on general healthy living that I highly recommend – includes lots of basic info on diet and fitness:
https://files.catbox.moe/4symkp.pdf

Other posts on diet:
Globalization and the Rise of Toxic Modern Diets
Eat The Bugs, Bigot: Slave diets for thee but not for me