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A definitive guide to what in the heck am I supposed to eat?

September 16, 2010


Are you confused about what to eat?

 So here’s the best I could do for all of you who are still wondering what they should or shouldn’t eat.  Honestly, I could just say that if it didn’t grow from the ground or have a face and a mother you have no business eating it. I thought that a more specific table with some choices would help though when trying to figure out what to put on your plate.

General Category

Always choose

Specific Examples


Fruits Orange, okra, kiwi, red pepper, apple, cucumber, tomato, avocado, zucchini, blueberries, strawberries, green pepper, raspberries, butternut squash, pumpkin, blackberries, mangoes, eggplant, pear, watermelon, cranberries, acorn, squash, papaya, grapefruit, peach
Flowers Broccoli, cauliflower (not many of the huge variety of edible flowers are commonly eaten)
Stems and Leaves Spinach, artichokes, kale, lettuce (all varieties), cabbage, Swiss chard, collard greens, celery, asparagus, mustard greens, Brussels sprouts, turnip greens, beet greens, bok choi, arugula, Belgian endive, basil, cilantro, parsley, rhubarb, seaweed
Roots Potatoes (all varieties), beets, carrots, turnips, onions, garlic, ginger, leeks, radish, rutabaga
Nuts and Seeds Walnuts, almonds, macadamia, pecans, cashew, hazelnut, pistachio, sesame, sunflower, flaxseed
Grass-fed meat, wild fish, organic eggs Grass-fed Beef and Poultry, Salmon, tuna, cod, etc. Organic free range eggs
Minimize or Avoid
Refined carbohydrates Pastas (except whole grain varieties), white bread, white rice, crackers, sugars and most cakes and pastries
Legumes (seed-bearing nitrogen-fixing plants) Green beans, soybeans, peas, peanuts, adzuki beans, black beans, black-eye peas, cannelloni beans, garbanzo beans, kidney beans, lentils, pinto beans, white beans
Added vegetable oils Corn oil, peanut oil, olive oil, soybean oil
Whole grains and rice (in breads, pastas, etc.) Rye, wheat, spelt, oats, barley, soy, corn, brown rice, etc
Avoid or Limit
Corn-fed non organic meat Steak, hamburger, lard, chicken, turkey
All refined foods White flour, White Sugar, White Salt products (all processed and packaged foods)
All Dairy Cheese, milk, yogurt

So if you are wondering “why the heck am I supposed to be minimizing or avoiding that?” Well, in the ensuing posts I will inevidebly answer these burning questions. In the meantime, practice choosing from the “Always choose” list. Your body and your long-term health and longevity will thank you!

Choose well!

Your health coach,

Dr. Ryan Hewitt

4 Comments leave one →
  1. September 16, 2010 9:32 pm

    What cooking fat do you recommend if olive oil is in the avoid column?


  2. drhewitt permalink*
    September 20, 2010 5:03 pm

    I am a big fan of using coconut oil for cooking with, then grass-fed animal fat or butter second. If I must, I will use olive oil but with very low temperature. Coconut and animal fats are much more stable fats when heated as olive oil tends to oxidize and denature at lower temperatures. Thanks for your question!

  3. September 20, 2010 5:23 pm


  4. Marcia Farina permalink
    September 27, 2010 7:47 pm

    Thanks, I enjoyed this!

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