MILK
BEST
Clean raw whole milk from certified healthy, grass-fed animals, cow milk preferably from old fashioned breeds that produce high-fat milk, such as Jerseys and Guernseys. This usually must be purchased directly from a farmer or through a cow-share program or co-op.
GOOD
Full-fat pasteurized non-homogenized milk from grass-fed animals.
AVOID
Lowfat and skim milk; ultra-pasteurized milk; homogenized milk; flavored milk like chocolate milk; milk from animals that are not grass-fed; processed imitation “milk” made from soy, rice, almonds, oats, hemp, etc.
FRESH CHEESE
BEST
Raw whole cottage cheese, cream cheese and fresh cheese from grass-fed animals, with no additives.
GOOD
Whole cottage cheese, cream cheese and fresh cheese from pasteurized non-homogenized milk, preferably grass-fed, with no additives.
AVOID
All lowfat and fat-free cottage cheese, cream cheese and fresh cheese, and those made with additives; cottage cheese, cream cheese and fresh cheese made from homogenized milk and/or cream.
AGED CHEESE
BEST
Whole raw cheese made with milk from grassfed animals, using animal rennet or organic non-GMO vegetable rennet. (If smoked, must be naturally smoked.) Many imported and artisan cheeses are of this type. (European cheeses are raw if the label says “milk” or “fresh milk.”) Many artisanal cheeses can be found through websites such as www.cheesesociety.org .
GOOD
Whole raw cheese made with milk from animals not grass-fed. Whole milk cheese made from heated or pasteurized milk, preferably from grass-fed animals. If smoked, must be naturally smoked. (Note: Some cheeses labeled “raw” are actually made from milk that has been heated to just below the pasteurizing point. We have included these in the “Good” category, rather than “Best.”)
AVOID
Lowfat and processed cheese; cheese slices; cheese spreads and other cheese-like substances; imitation cheese made from soy, almonds and rice; cheese made from homogenized milk; smoked cheese made with smoke flavoring or liquid smoke.”
CREAM
BEST
Fresh or cultured raw cream from grass-fed animals. As with raw milk, this usually must be purchased directly from a farmer or through a cow-share program or co-op.
GOOD
Pasteurized non-homogenized cream, cultured cream and sour cream without additives.
AVOID
Ultra-pasteurized cream; homogenized cream, cultured cream and sour cream; cream, cultured cream and sour cream with additives; canned whipped cream; imitation whipped cream made with vegetable oils; non-dairy creamers.
YOGURT & KEFIR
BEST
Plain, naturally cultured yogurt and kefir, preferably raw, without additives, made with whole milk from grass-fed animals.
GOOD
Plain, whole yogurt and kefir.
AVOID
Lowfat and sweetened yogurt and kefir; yogurt and kefir from homogenized milk.
BUTTER & GHEE
BEST
Raw butter from grass-fed animals.
GOOD
Pasteurized butter and ghee (clarified butter), preferably grass-fed.
AVOID
Margarines and spreads; partially hydrogenated vegetable oil; shortenings; spreads combining butter with vegetable oils; whipped butter.
EGGS
BEST
Fresh eggs from pastured poultry, preferably soy-free and preferably fertile.
GOOD
Organic or high-omega-3 eggs.
AVOID
Most commercial eggs, but if this is all that is available, buy them anyway, but do not eat them raw.
FATS & OILS
BEST
Organic extra virgin olive oil; organic cold pressed macadamia, avocado, almond, high oleic sunflower and high oleic safflower oils; organic virgin coconut oil; unrefined organic palm oil; fat and lard from pigs allowed to graze; tallow and suet from grass-fed cows and sheep; poultry fat from pastured poultry.
GOOD
Cold pressed or expeller pressed sesame, sunflower, peanut, macadamia, avocado, almond, walnut, pecan, pistachio, hazelnut, pumpkin seed, flax and high oleic safflower oils in small amounts; refined palm oil; refined coconut oil; filtered extra virgin olive oil.
AVOID
Most commercial vegetable oils including cottonseed, soy, corn, canola, rice bran, hemp and grapeseed oils; all margarines, spreads and partially hydrogenated vegetable shortenings.
SEAFOOD
BEST
Fresh or smoked caviar and roe without added colorings; fresh or frozen ocean-going fish, especially herring and mackerel; shellfish (crab, lobster, oysters, clams and mussels) in season; fresh or frozen wild shrimp (US shrimp from Maine is wild); Pacific or Alaskan salmon, fresh or frozen; kippered (naturally smoked), dried or pickled herring, eel, mackerel and salmon that have not been canned; dried, salted small fish (available in Asian markets); trout and catfish guaranteed from clean waters.
GOOD
Canned tuna without hydrolyzed protein and other additives; canned sardines or anchovies in water or olive oil; canned Alaskan salmon; canned shellfish; canned roe and caviar without added colorings. *All products in BPA-free containers. **Some products in BPA-free containers.
AVOID
Farmed salmon, catfish and trout; seafood containing soy oil, vegetable oil, hydrolyzed protein, smoke flavoring or liquid smoke; caviar from China.
FRESH MEAT
BEST
Fresh or frozen beef, veal, lamb, poultry, goat and pork, including fat and organ meats, from (preferably soy-free) animals allowed to graze; venison and other game meat. (For a list of farmers providing grass-fed animal products, seewww.eatwild.com or localharvest.org, or contact a chapter of the Weston A. Price Foundation, westonaprice.org or 202-363- 4394.) Note: It is important to consume organ meats and meat with the fat. Consumption of lean meats can lead to deficiencies.
GOOD
Organic or naturally raised poultry, pork, veal and rabbit; beef, bison, lamb and goat.
AVOID
Most commercial chicken, turkey and pork, which is raised in confinement on industrial farms.
PROCESSED MEAT
BEST
Sausage, bacon and processed meats from (preferably soy-free) animals allowed to graze, processed without additives such as mono-sodium glutamate (MSG). (Note: Products containing hydrolyzed protein, citric acid, “spices,” or “natural flavors” usually contain MSG.) Pastured meats cured with salt, a small amount of sugar and naturally smoked. Also fine, pastured meats cured with sodium nitrite and added sodium erythorbates or ascorbates, which are antioxidants required by the USDA.
GOOD
Sausage, bacon and processed meats made with the help of celery juice, celery powder, celery seed, spinach juice, spinach powder, carrot juice, carrot powder, beet juice, beet powder, sodium nitrate or sodium phosphate but without MSG and other questionable additives.
AVOID
Most commercial sausage, bacon and processed meats containing MSG, smoke flavoring, liquid smoke, dry milk powder or high levels of additives; processed meats that are high pressure treated.
PEMMICAN & JERKY
BEST
Pemmican, jerky and other meat snacks made from (preferably soy-free) animals allowed to graze, processed without additives such as mono-sodium glutamate (MSG). (Note: Products containing hydrolyzed protein, citric acid, “spices,” or “natural flavors” usually contain MSG.) Pastured meats cured with salt, a small amount of sugar and naturally smoked. Also fine, pastured meats cured with sodium nitrite and added sodium erythorbates or ascorbates, which are antioxidants required by the USDA.
GOOD
Pemmican, jerky and other meat snacks made with the help of celery juice, celery powder, celery seed, spinach juice, spinach powder, carrot juice, carrot powder, beet juice, beet powder, sodium nitrate or sodium phosphate but without MSG and other questionable additives.
AVOID
Most commercial pemmican, jerky and other meat snacks containing MSG, smoke flavoring, liquid smoke, dry milk powder or high levels of additives.
FRUITS & VEGETABLES
BEST
Fresh organic, biodynamic or wild fruits and vegetables, preferably local and in season. Dried organic, biodynamic or wild fruits and vegetables with no added sugar, oil, additives and preservatives. Unsprayed sea vegetables, whole or powdered (not capsules). Lists of organic and biodynamic produce farmers can be found on many websites, such as localharvest.org.
GOOD
Fresh fruits and vegetables in season. (Note: wash well to remove as much pesticide residue as possible.) Frozen organic fruits and vegetables; canned organic tomato products without citric acid in BPA-free containers that are not aseptic boxes.
AVOID
Most canned fruits and vegetables; most Hawaiian papaya (which is genetically engineered).
LACTO-FERMENTED VEGETABLES
BEST
Unheated, organic lacto-fermented vegetables made with unrefined salt and/or a culture, not vinegar.
GOOD
Non-organic lacto-fermented vegetables; vegetables cultured with raw vinegar.
AVOID
All pasteurized or heated pickled vegetables and sauerkraut. Lacto-fermented vegetables containing additives such as calcium chloride.
LACTO-FERMENTATION STARTERS
BEST
Natural culturing starters for kombucha, dairy products, bread and vegetables.
GOOD
N/A.
AVOID
N/A.
GRAINS AND LEGUMES
BEST
Organic dried beans (except soybeans unless used for making fermented foods such as natto), lentils, whole grain rice, whole grains (except bulgur) and whole grain breakfast cereals that must be cooked; wildcrafted wild rice; organic popcorn (to pop at home); organic sprouting seeds except alfalfa and soybean. All grains should be soaked in an acidic medium to minimize enzyme inhibitors and phytic acid. Purchase brown rice and breakfast cereals in sealed packages, not from bins, to avoid rancidity.
GOOD
Whole grains (except bulgur) and commercial whole grain breakfast cereals that must be cooked (they should be soaked overnight before cooking); soaked granola; dried beans (except soybeans unless used for making fermented foods such as natto) and lentils; whole grain rice; canned legumes (except soybeans unless used for making fermented foods such as natto), eaten only once or twice a month; whole grain, buckwheat, corn and brown rice pasta.
AVOID
Extruded cold breakfast cereals; unsoaked granola; bulgur; white rice and white flour products including pasta; quinoa pasta; non-organic canned baked beans and similar products; puffed grain products, such as rice cakes; factory-made modern soy foods; soybeans un- less used for making fermented foods such as natto; soybean sprouting seeds and sprouts; alfalfa seeds and sprouts.
BREAD
BEST
Sourdough or sprouted breads made from freshly ground organic whole grain flour, without additives such as gluten, soy flour and partially hydrogenated oils.
GOOD
Whole grain bread, made without additives such as gluten, soy flour and partially hydrogenated oils.
AVOID
Most commercial breads, which are based on white flour and contain partially hydrogenated vegetable oils, soy flour or numerous additives. Breads containing brown rice syrup, chocolate, cocoa or cacao.
FLOUR & BAKING SUPPLIES
BEST
Freshly ground and then soaked, organic whole grain flours; freshly ground organic sprouted/dehydrated grains; aluminum-free baking powder; organic roasted carob and roasted carob powder.
GOOD
Organic sprouted flours and baking mixes made with them; limited use of organic unbleached white flour.
AVOID
Unsoaked whole grain flours, bleached white flour, soy flour and baking mixes made with them; baking powder containing aluminum; chocolate, cocoa and cacao.
CRACKERS
BEST
Sourdough or sprouted crackers made from freshly ground organic whole grain flour, without additives such as gluten, soy flour, partially hydrogenated oils and agave.
GOOD
Whole grain crackers, made without additives, soy flour and partially hydrogenated oils.
AVOID
Most commercial crackers based on white flour and containing partially hydrogenated vegetable oils, soy flour, additives, agave, chocolate, cocoa or cacao.
NUTS & SEEDS
BEST
Fresh organic or wild raw nuts and seeds (except hemp) in sealed packages (not from bins); organic raw almonds by mail order (as store-bought organic raw almonds have been heat-treated); soaked/sprouted organic or wild raw nuts, seeds and butters (except hemp). Note: Soak raw nuts and seeds in salted water for 6-8 hours and dry out in a dehydrator or in an oven at a warm setting. Store in airtight containers. Walnuts should be stored in the refrigerator.
GOOD
Fresh raw and dry roasted nuts and seeds (except hemp); peanut butter made from roasted peanuts, and other nut and seed butters (except hemp) without partially hydrogenated vegetable oils, sugar, agave, chocolate, cocoa, cacao, flavorings or other additives. Note: Soak raw nuts and seeds in salted water for 6-8 hours and dry out in a dehydrator or in an oven at a warm setting. Store in airtight containers. Walnuts should be stored in the refrigerator.
AVOID
Peanut butter, other nut and seed butters and nut mixtures containing partially hydrogenated vegetable oils, sugar, agave, chocolate, cocoa, cacao,
flavorings or other additives; hemp seeds and products.
COCONUT PRODUCTS
BEST
“Water,” “milk” and “cream” extracted from fresh coconuts; whole canned (not in aseptic boxes) coconut milk without additives; canned (not in aseptic boxes) coconut cream without additives; unsweetened desiccated coconut meat; coconut vinegar. All canned products preferably in BPA-free containers.
*Available in BPA-free containers.
GOOD
Canned (not in aseptic boxes) whole coconut milk and cream with emulsifiers; canned (not in aseptic boxes) coconut water. *Available in BPA-free containers.
AVOID
“Lite” coconut milk; sweetened coconut meat; coconut products containing preservatives; coconut products in aseptic boxes.
CONDIMENTS
BEST
Organic raw vinegars; organic aged balsamic vinegars; organic raw naturally fermented soy sauce, tamari and miso; arrowroot; organic mustard made with natural ingredients; flavoring mixes made with natural ingredients; organic mirin; fermented ketchup and sauces; organic natto.
GOOD
Pasteurized naturally fermented soy sauce, tamari and miso; ketchup sweetened with organic sugar or natural sweeteners; sauces with natural ingredients and without MSG; pasteurized vinegar without natural flavors or caramel.
AVOID
Most commercial sauces, ketchup and other condiments; liquid amino acids; bouillon cubes; distilled vinegar.
SALT & SPICES
BEST
Unrefined salt (which is light grey, pink, red or beige in color); fresh seasoning herbs; non-irradiated dried seasoning herbs, spices and blends without additives. If smoked, must be naturally smoked.
GOOD
Non-iodized salt; dried seasoning herbs, spices and blends without additives; blends containing salt.
AVOID
Iodized salt; MSG; salts, herbs, spices and blends containing MSG, citric acid, hydrolyzed protein or other additives.
SOUPS & STOCKS
BEST
Homemade soups based on homemade stock (bone broth); homemade stock made with bones of poultry, beef, lamb, goat, game meats, pork, fish or bonito flakes.
GOOD
Canned broth or stock without additives. Best to add 1-2 teaspoons gelatin to these canned broths.
AVOID
Most canned and all dehydrated soups, which are loaded with MSG; stock sold in aseptic boxes; bouillon cubes.
SNACK FOODS
BEST
Soaked/dried nuts and seeds; popcorn home-popped in lard, coconut oil or palm oil.
GOOD
Chips cooked in lard (but may contain additives), avocado, olive, palm or peanut oil; plain pork rinds.
AVOID
All chips, popcorn and snack foods cooked in partially hydrogenated vegetable oils; microwave popcorn; snack foods containing agave, chocolate, cocoa or cacao.
COOKIES, BARS & MUFFINS
BEST
Cookies and bars made with organic natural sweeteners, soaked or sprouted whole grain flour, soaked/dried nuts and seeds, and butter, coconut oil or other traditional fats.
GOOD
Cookies and bars made with whole grain flour, butter, palm oil or coconut oil.
AVOID
Most commercial cookies and bars made with partially hydrogenated vegetable oils or refined sweeteners like sugar, high fructose corn syrup and agave; granola bars; energy bars, especially those containing soy protein; cookies, bars and muffins
containing chocolate, cocoa or cacao.
SWEETENERS
BEST
Organic natural sweeteners such as maple syrup, maple sugar, molasses, green stevia leaves and green stevia powder, dehydrated sugar cane juice, malt syrups, coconut sugar, palm sugar, date sugar, sorghum syrup and raw honey, preferably unfiltered. (Note: Raw honey should not be given to babies.).
GOOD
Non-organic maple syrup and molasses; organic jams made with natural sweeteners.
AVOID
White sugar, corn syrup, high fructose corn syrup, brown rice syrup, fructose, agave, yacon syrup, imitation syrups, heated honey, concentrated fruit juices, stevia extracts (liquid and powder), artificial sweeteners such as sucralose (Splenda) and aspartame (Nutra-sweet and Equal), sugar alcohols, such as xylitol.
ICE CREAM
BEST
Homemade ice cream (except chocolate and those with natural flavors) made with cream from grass-fed cows (preferably raw), egg yolks and natural sweeteners.
GOOD
Simple flavors (such as vanilla or pistachio) of commercial ice cream made with rBGH-free milk, cream, egg yolks and real vanilla. (Note: Unfortunately, all commercial ice cream is made with homogenized cream and milk.).
AVOID
All commercial ice cream brands contain a form of antifreeze called propylene glycol, which is not listed on the labels. Commercial ice cream brands should only be eaten in very moderate amounts. Avoid ice cream made without cream and those containing extenders, soy products, powdered milk, powdered egg yolks, agave, artificial or natural flavors, chocolate, cocoa, cacao or additives.
No “Natural Flavors” are accepted as an ingredient. Only real vanilla and not “vanilla flavor”.
BEVERAGES
BEST
Lacto-fermented beverages such as kombucha (made with organic black tea) and kvass; herbal coffee substitutes; plain mineral water in glass bottles without added sweeteners.
GOOD
Naturally brewed soft drinks made without fructose, high fructose corn syrup, agave, stevia leaf extract and natural flavors; organic not-from-concentrate juices and carbonated juices without natural flavors, ascorbic acid, added vitamins or minerals, and sweeteners such as high fructose corn syrup and agave; organic herb teas, without natural flavors, citric acid and caffeine, in moderation (and be careful of herb teas, some can have drug-like effects); organic unpasteurized beer and organic wine.
AVOID
Commercial soft drinks made with fructose, high fructose corn syrup, agave, artificial sweeteners, sugar alcohols, stevia leaf extract or natural flavors; diet drinks; canned, bottled and frozen fruit juices; fluoridated water; coffee; tea (except for organic black tea used to make kombucha); water in plastic bottles; beverages containing agave, chocolate, cocoa or cacao.
COD LIVER OILS AND HIGH VITAMIN FISH OILS
BEST
High-vitamin fermented cod liver oil and fermented skate liver oil. Note: Many WAPF Chapter Leaders sell high-vitamin fermented cod liver oil.
See www.westonaprice.org/cod-liver-oil/fclo-from-chapter-leaders
GOOD
Processed cod liver oil and fish oil with natural or synthetic vitamins in the right proportions: ten or fewer units vitamin A to one unit vitamin D, and with at least 2,500 IUs of vitamin A and 250 IUs of vitamin D per teaspoon.
AVOID
Cod liver oil and fish oil with low levels of vitamin A and/or low levels of vitamin D.