Nerd Fitness Shopping Guide

Eat
Eat Moderately
Eat Sparingly

Protein Vegetables
Protein Look For Examples
Asparagus Kale
Salmon, Tuna, Artichoke Kohlrabi
Lobster, Shrimp, Beets Lettuce
Wild Caught, Not
Seafood Farmed
Bass, Tilapia, Bok Choy Mustard Greens
Halibut, Trout, Broccoli Onions
Swordfish, Crab Brussel Sprouts Rutabega
Chicory Parsley
Poultry Califlower Peppers
Pasture Raised and Chicken, Turkey,
and Fowel Organic Duck, Hen, Goose Celery Spaghetti Squash
Chinese Cabbage Spinach
Chives Tomatoes
Filets, Ground Collard Greens Turnips
Grass-Eating 100% Grassfed and Beef, Bison, Ven- Cucumbers Zucchini
Animals Organic when possible ison, Kangaroo, Egg plant Carrots
Lamb Escarole Yams
Organic Pastured Fennel Potatoes
Eggs Pastured and Organic.
Eggs Green Cabbage Squash
Red Cabbage Sweet Potatoes
Other Pastured and Organic. Pork, Rabbit
animals
Processed “Nitratre-Free”, Grass-
fed and Organic
Bacon,Sausage,
Meats Jerky, Deli Meat

Fats Fruit
Coconut Oil Pistachios Lime (1.1g) Pomegranate (12g)
Extra Virigin Olive Oil Cashews Lemon (1.4g) Papaya (12g)
Animal Fats Cranberry (4g) Tangerine (13g)
Macademia
Raspberry (5g) Apples (13g)
Ghee Almonds
Macademia Oil Kiwi (6g) Blueberries (15g)
Walnuts
Fish Oil Plum (7g) Apricot (15g)
Sunflower Seeds
Avocado Strawberries (7g) Pineapple (16g)
Sunflower Butter
Avocado Oil Blackberries (7g) Pear (17g)
Brazil Nuts Oranges (17g)
Pecans Almond Butter Grapefruit (8g)
Melon (9g) Watermelon (17g)
Tangerine (9g) Bananas (18g)
Drinks Grapes (23g)

Red Wine *Pick fruits with lower sugar content if you are keeping
Water
Whiskey carb count low.
Alcoholic

Tea
Rum *Aim for organic for fruits with soft skins.
Soda Water
Vodka *Avoid dried fruits if weight loss is the goal
Coconut Water
Gin *Avoid fruit juices, unless fresh squeezed, then only in
Coffee (Black Only)
Tequila moderation.
Almond Milk
Light Beer
*No Sweetners and No Flavors

Foods for weight gain Dairy

White Rice Sweet Potatoes *Avoid if lactose intolerant, and for max weight loss
Peanut Butter Yams *Aim for Grass fed, pastured, organic
Brown Rice Dried Raisins *Look for aged, unprocessed cheese.
Almond Butter Legumes *Always Whole Milk. Skim milk = sugar water
Whole Milk *Consider raw if you can find it

Auto Immune Disorder? Experiment by eliminating foods like:

Eggs Eggplant Pepper Spices Nuts Soy Cocoa NSAIDs
Tomato Bell Peppers Dairy Seeds Guar Coffee

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