. WHOLE30 RESOURCES: WHOLE3S® = Stopenicust http//whole30.com autoimmune protocol Sod seafood Poultry (chicken, turkey, duck, pheasant, etc.) sf Best: wild-caught + sustainably fished Best: pastured + organic D _ Better: wild-caught and/or sustainable Better: organic Best farmed Good: store-bought, skin removed 1G Ruminants (beef, buffalo, lamb, elk, venison, etc.) i Non-Ruminants (pork, wild boar, rabbit, etc.) Best: 100% grass-fed + organic Best: pastured + organic Better: grass fed and/or organic Better: organic Good: lean, fat trimmed/drained Good: lean, fat trimmed/drained 1 Eggs 1 Processed Meats (bacon, sausage, deli meat, etc.) Best: pastured + organic Best: 100% grass-fed/pastured + organic Better: organic (omega-3 enriched optional) Better: organic Good: Avoid: factory-farmed, or those with added sugar, MSG, sulfites or carrageenan WY DAcorn squash D Butternut Squash 1D Jicama Rhubarb @)_—_Dinise/Fenne! Root D Cabbage kale 1D Snow/Sugar Snap Peas 4 DArtichoke D Carrots DLeeks 1 Spaghetti Squash CD Arugula O Cauliflower O Lettuce (bibb, butter, red) O Spinach Asparagus Celery O Mushrooms (all) O Sprouts LZ Beets collard 0 Okra Di Summer Squash oO Bell Peppers O Cucumber O Onion/Shallots O Sweet Potato/Yams Bok choy DDelicata Squash 0 Parsnips O Swiss chard > CBroccoli/sroccolini Eggplant 1 Potatoes (white varieties) 1 Tomato Broccoli Rabe OGarlic Pumpkin O Turnip > — DBrussels Sprouts D Green Beans Oi Radish OD Watercress CButtercup Squash Greens (beet, mustard turnip) ©) Rutabaga O2Zucc _ CD Apples (all varieties) D Exotic Fruit (star fruit, quince) ONectarines O Pomegranate . Apricots O Grapefruit Oranges O Raspberries Bananas 1 Grapes (green/red) CG Papaya Strawberries Blackberries Dkiwi Peaches Ol Tangerines Fu Dalueberries 1D Lemon/Lime Pears (all varieties) 1 Watermelon O Cherries (Mango G Pineapple O Dates/Figs OMelon OPlum CO Limit: Dried Fruit U Best: Cooking Fats Best: Eating Fats Occasional: Nuts & Seeds Nuts & Seeds D Animal Fats* OD Avocado C Almonds Flax Seed B betedsuer Cashews Almond Butter Pine Nuts i, Ochee D Coconut Butter 1 Brazil Nuts Pumpkin Seeds/Pepitas CO Coconut oil Coconut Meat/Flakes ] Pecans: Sesame Seeds (i Extra-Virgin Olive Oi! Coconut Milk (canned) O Pistachio Sunflower Seeds jazelnuts/Filbert O Sunflower Seed Butter M Nuts Ol Walnuts “Idea postured or 100% 0 Macadamia Butter grass fed and organic. Olives (all) ‘Also avoid ol peppers (jalopeno, serrano, et); spices in the nightshade forily (poorika, cayenne, chi powder, curry, red pepper, et. NSAIDS (Advil aspiri, et.) Consider eliminating coffee, although scientific evidence for thsi lacking. 2014 Wholes Life, LLC hitpifwhole@0.com