Food Pyramid*

The Superhuman

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Pure Cod LiveOil

Eat

Coconut Oil
Coconut Meat
Olive Oil
Sprouts
Macadamia Nut Oil
Avocado
Coconut Manna
Olives
Olives
Asparagus
Organic Grass-Fed Butter
Broccoli
Organic Yogurt (Full-Fat)
Cauliflower
Cabbage
Ghee
Free Range Turkey & Chicken
Naturally Fermented Sauerkraut
Free Range Egg w/Yolk
Free Range Eggs (With Yolk)
Grass-Fed Beef, Bison or Buffalo or Lamb
Naturally Fermented Pickles Grass-Fed Beef, Bison
or Buffalo or Lamb
Pasture-Raised, Organic Pork Bok Choy
Sardines, Anchovies
or Haddock in Water or Olive Oil Collards Sardines, Anchovies
Wild Salmon, Trout, Tilapia or Flounder
Haddock in Water/Olive Oil
Swiss Chard
Organic Whey/Casein Protein Powder
Wild Rice Wild Salmon/ Trout
Brown Or White Rice Organic Rice/Pea Protein Powder Kale or Spinach Tilapia /Flounder
Apples Sprouted, Organic Quinoa,
Apricots
Amaranth Or Millet
Organic Hemp Protein Powder Mustard Greens Triglyceride-Based Fish Oil
Bananas Sprouted Legumes (Beans & Lentils)
Organic Yogurt (Full-Fat)
Raw Seeds & Nuts
Nori (Seaweed) Pure Cod LiveOil
Berries
Cherries Soaked, Organic Quinoa,
Cantaloupe
Amaranth Or Millet Yogurt Cheese
Cinnamon Grapefruit Regular Oats Organic Greens Powder/Capsule Raw Nuts / not peanuts
Cloves
All-spice Kiwi
Fresh Milled Kamut Wheat
Raw Cheese from Grass Fed Cows
Sweet Potatoes
Raw Seeds
Stevia

Moderation
Xylitol Mangoes
Maltitol
Turmeric Nectarines
Soaked & Sprouted Wheat Products Organic Cottage Cheese
Yams
Curry
Oranges Non-GMO Corn
Almond Butter
Cumin
Fennel
Star Anise
Papayas Naturally preserved or dried meats
Garlic Canned Legumes
Ginger
Peaches
Miso, tempeh, tamari or natto Plantains
Any Regular Wheat Products
Palm Oil
Raw, Pollinated Honey
Organic Maple Syrup
Pears
Natural Fruit Sweeteners
Pineapple
GMO Corn Egg protein powder Potatoes
Blackstrap Molasses
Sucanat
Cold Press Flax Oil
Truvia
Plum
Regular Table Salt
Watermelon Roasted Seeds & Nuts
Soaked or sprouted beans & legumes
Corn
Red Pepper
Black Pepper
Lemons
Fava Beans
Bacon
Fermented Soy Sauce
Limes
Raw seeds and nuts
Apple Cider Vinegar
Brewer’s Yeast
Soy Beans
Processed Sugar
Candy
Grapes Peas
Raw nut butter
Mayonnaise
High Fructose Corn Syrup
Strawberries Soy Nuts
Regular Honey
Agave Syrup
Aspartame

Dates
Regular Yogurt Carrots
Sucralose Figs
Non-Organic Dairy Products
Organic Peanut Butter
Acesulfame
Natural Dried Fruit Cookies
Celery
MSG
Fruit Juices
Biscotti Processed Cheeses
Dark Chocolate
Canned Fruit
Fruit in Syrup Scones Non-Organic, Commercially Cucumber
Fruit Candy
Processed Meat
Crackers
Chemically Preserved Or Dried Meats Roasted Nuts
HERBS, SPICES,

Sugar Coated Dried Fruit

Bagels
Squash
Packaged Dried Fruit
Protein Powders / W Artificial Sweeteners
SWEETENERS

Bread
Zucchini Roasted Seeds
Cereal Textured Vegetable Proteins
Romaine Lettuce Regular Peanut Butter
Soy Protein Powder
Tofu
Red Lettuce Regular Butter
FRUIT

Roasted Seeds And Nuts Iceberg Lettuce

Non-Organic Meats
Roasted Nut Butter Fennel
Margarine
Regular or Canned Beans & Legumes
Radishes
Spreadable Condiments
Canned Vegetables
Farmed Fish
GRAINS & LEGUMES

Non-Organic, Un-Rinsed Vegetables

Comm. Salad Dressings

if autoimmune disease or nightshade sensitivity

Tomatoes
Safflower Oil
Peppers
Garlic
Sunflower Oil
Onions Canola Oil
Eggplant Cottonseed Oil

PROTEINS
Commercial Flax Oil
Soy Ice Cream

Avoid
Regular Ice Cream
Milk Chocolate

VEGETABLES
Filtered Water
Soda Water
Coconut Water
Kombucha
Greens Drinks or Powders
Non-Caffeinated Teas
Coconut Milk
Raw, Grass-Fed Cow or Goat’s Milk
Kefir

Drinks
Sports Drinks
Smoothies (With Natural
Ingredients)
Arabica Coffee Reg. & Decaf
Caffeinated Tea (includes Green Tea)
Anti-Oxidant Drinks or Powders
Rice Milk
Almond Milk
Red Wine
Energy Drinks
Flavored Waters
Soda

FATS
Soy Milk
Regular Cow’s Milk
Instant Coffee
Blended Coffee
Lattes
Mochas
Beer
Mixed Drinks
Hard Alcohol
The Superhuman Food List
from BenGreenfieldFitness.com

Healthy Fats – 3-5 servings per day

Eat :
• Coconut Oil
• Coconut Meat
• Olive Oil
• Macadamia Nut Oil
• Avocados
• Olives
• Organic Grass-Fed Butter
• Organic Yogurt (Full-Fat)
• Ghee
• Free Range Eggs (With Yolk)
• Grass-Fed Beef, Bison or Buffalo or Lamb
• Sardines, Anchovies or Haddock in Water or Olive Oil
• Wild Salmon, Trout, Tilapia or Flounder
• Triglyceride-Based Fish Oil
• Pure Cod Liver Oil

Moderate :
• Raw Nuts (Except Peanuts)
• Raw Seeds
• Almond Butter
• Palm Oil
• Cold Press Flax Oil
• Bacon
• Mayonnaise
• Organic Peanut Butter
• Coconut Ice Cream
• Dark Chocolate

Avoid :
• Roasted Nuts
• Roasted Seeds
• Regular Peanut Butter
• Regular Butter
• Non-Organic Meats
• Margarine
• Any "Spreadable" Condiments
• Farmed Fish
• Commercial Salad Dressings
• Safflower Oil
• Sunflower Oil
• Canola Oil
• Cottonseed Oil
• Commercial Flax Oil
• Soy Ice Cream
• Regular Ice Cream
• Milk Chocolate
Vegetables – 3-5 servings per day
Eat :
• Sprouts
• Avocados
• Olives
• Asparagus
• Broccoli
• Cauliflower
• Cabbage
• Naturally Fermented Sauerkraut
• Naturally Fermented Pickles
• Bok Choy
• Collards
• Swiss Chard
• Kale
• Mustard Greens
• Nori (Seaweed)
• Organic Greens Powder or Capsule

Moderate :
• Sweet Potatoes
• Yams
• Plantains
• Potatoes
• Corn
• Peas
• Carrots
• Celery
• Cucumber
• Squash
• Zucchini
• Romaine Lettuce
• Red Lettuce
• Iceberg Lettuce
• Fennel
• Radishes

Avoid :
• Canned Vegetables
• Non-Organic, Un-Rinsed Vegetables

Also avoid if autoimmune disease or nightshade sensitivity:

• Potatoes
• Tomatoes
• Peppers
• Garlic
• Onions
• Eggplant

Proteins – 2-4 servings per day

Eat :
• Free Range Eggs (With Yolk)
• Grass-Fed Beef, Bison or Buffalo or Lamb
• Pasture-Raised, Organic Pork
• Sardines, Anchovies or Haddock in Water or Olive Oil
• Wild Salmon, Trout, Tilapia or Flounder
• Organic Whey/Casein Protein Powder
• Organic Rice/Pea Protein Powder
• Organic Hemp Protein Powder
• Organic Yogurt (Full-Fat)

Moderate :
• Yogurt Cheese
• Raw Cheese from Grass Fed Cows
• Organic Cottage Cheese
• Naturally preserved or dried meats
• Miso, tempeh, tamari or natto
• Egg protein powder
• Soaked or sprouted beans and legumes
• Raw seeds and nuts
• Raw nut butter

Avoid :
• Non-Organic Dairy Products
• Processed Cheeses
• Non-Organic, Commercially Processed Meat
• Chemically Preserved Or Dried Meats
• Protein Powders With Artificial Sweeteners
• Textured Vegetable Proteins
• Soy Protein Powder
• Tofu
• Roasted Seeds And Nuts
• Roasted Nut Butter
• Regular Or Canned Beans And Legumes

Non-Vegetable Carbohydrates: 1-2 servings per day

Eat :
• Wild Rice
• Brown Or White Rice
• Sprouted, Organic Quinoa, Amaranth Or Millet
• Sprouted Legumes (Beans & Lentils)
• Gluten-Free Oats
• Organic Full-Fat Yogurt

Moderate :
• Soaked Legumes (Beans & Lentils)
• Raw Seeds & Nuts
• Soaked, Organic Quinoa, Amaranth Or Millet
• Regular Oats
• Fresh Milled Kamut Wheat
• Soaked & Sprouted Wheat Products
• Non-GMO Corn
Avoid :
• Canned Legumes
• Any Regular Wheat Products
• GMO Corn
• Roasted Seeds & Nuts
• Fava Beans
• Soy Beans
• Soy Nuts
• Regular Yogurt
• Cookies
• Biscotti
• Scones
• Crackers
• Bagels
• Bread
• Cereal

Fruit – 1-2 servings per day

Eat :
• Apples
• Apricots
• Bananas
• Berries
• Cherries
• Cantaloupe
• Grapefruit
• Kiwi
• Mangoes
• Nectarines
• Oranges
• Papayas
• Peaches
• Pears
• Pineapple
• Plum
• Watermelon

Moderate :
• Lemons
• Limes
• Grapes
• Strawberries
• Dates
• Figs
• Natural Dried Fruit
• Fruit Juices

Avoid :
• Canned Fruit
• Fruit in Syrup
• Fruit Candy
• Sugar Coated Dried Fruit
• Packaged Dried Fruit
Herbs, Spices & Sweeteners – Use When Needed
Eat :
• Cinnamon
• Cloves
• All-spice
• Stevia
• Xylitol
• Maltitol
• Turmeric
• Curry
• Cumin
• Fennel
• Star Anise
• Garlic
• Ginger

Moderate :
• Raw, Pollinated Honey
• Organic Maple Syrup
• Natural Fruit Sweeteners
• Blackstrap Molasses
• Sucanat
• Truvia
• Regular Table Salt
• Red Pepper
 • Black Pepper
• Fermented Soy Sauce
• Apple Cider Vinegar
• Brewer's Yeast

Avoid :
• Processed Sugar
• Candy
• High Fructose Corn Syrup
• Regular Honey
• Agave Syrup
• Aspartame
• Sucralose
• Acesulfame
• MSG

For a custom meal plan or nutrition consultation with

Ben Greenfield, please visit http://www.pacificfit.net,
or click here to contact Ben.

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