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Dietary Guidelines PDF Print E-mail
Saturday, 01 January 2000 23:44

Read these guidelines in: Danish | German
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  1. Eat whole, natural foods.
  2. Eat only foods that will spoil, but eat them before they do.
  3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game, organ meats and eggs.
  4. Eat whole, naturally-produced milk products from pasture-fed cows, preferably raw and/or fermented, such as whole yogurt, cultured butter, whole cheeses and fresh and sour cream.
  5. Use only traditional fats and oils including butter and other animal fats, extra virgin olive oil, expeller expressed sesame and flax oil and the tropical oils—coconut and palm.
  6. Eat fresh fruits and vegetables, preferably organic, in salads and soups, or lightly steamed.
  7. Use whole grains and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid and other anti-nutrients.
  8. Include enzyme-enhanced lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
  9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.
  10. Use herb teas and coffee substitutes in moderation.
  11. Use filtered water for cooking and drinking.
  12. Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.
  13. Make your own salad dressing using raw vinegar, extra virgin olive oil and expeller expressed flax oil.
  14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.
  15. Use only unpasteurized wine or beer in strict moderation with meals.
  16. Cook only in stainless steel, cast iron, glass or good quality enamel.
  17. Use only natural supplements.
  18. Get plenty of sleep, exercise and natural light.
  19. Think positive thoughts and minimize stress.
  20. Practice forgiveness.
Comments (51)Add Comment
written by Linda, Mar 30 2014
About synthetics: The drug thalidomide, given to pregnant women to reduce morning sickness, was successful. It was only when they started making the drug synthetically that it caused malformed limbs in the children. Everything that is alive has a certain characteristic that nothing synthetically produced has. I can't remember exactly what it is. This is from a radio show on NPR. I would think twice about synthetic supplements.
synthetic vit c?
written by Robin Clarke, Mar 07 2014
I'd query just one point in your guidelines. Namely I would suggest that synthetic (ascorbic acid etc) vitamin C is very much equivalent to natural and a great deal cheaper and more obtainable (especially in amounts required by people who are ill).
Eating better to live longer and better now and in the future.
written by Francheska, Mar 05 2014
I have been diagnosed with Lupus and Sjorens syndrome. It is not my fault, it is in my genes. I have changed my eating habits and decided to stop eating meats that are not natural. I have found out that it is very expensive to buy organic and natural. I can not afford to get sicker. Instead, I am juicing organic vegetables and living better. My motto is "if it does NOT swimm, run, or fly DON'T eat it". I love your dietary guidelines. They make sense. 17-20 are my favorite guidelines. Thank you for sharing your guidelines with the public and may God bless you all. smilies/smiley.gif
raw milk
written by Helen James, Jan 28 2014
You can get raw milk in Australia, I'm in Perth and have access to it. Cleopatra's bath milk is most common. Available from most organic stores.
written by zDavid, Jan 10 2014
When I read these guidelines, I take them for what they are, in the spirit of how they are given. There is not one single guideline here that is even remotely confusing to me. Not even No.17. I think it's important to remember that YOU should make your best judgement, and if you think a supplement, for instance, may not be wholesome, don't take it. If you want to follow these guidelines, but insist that other things should be on it, well, then, go make your own guidelines - you've got every right to. Is any one else maybe just a little surprised at the lack of thought in the questions being asked here? What, am I taking crazy pills? smilies/smiley.gif
written by aLAN, Jan 07 2014
I wish I could find raw milk in Australia. Our Nazi government forced most of us to be landless tenants, so we can't be self-sufficient and have fresh fruit and vegetables. And they banned all raw milk products. Looks like we need a revolution first and get rid of the government before we can be free and healthy again. Our birthrights have been severely violated by the dictators.
written by Rene, Jan 05 2014
Those of you who are asking about allergies and tolerances to foods and food groups I urge you to look in to NAET.
Meat and dairy?, Low-rated comment [Show]
What about ceramic pan?
written by Iris, Nov 19 2013
What about ceramic pan? Is it allowed?
written by Cassandra Douglas-Hill, Nov 18 2013
What do you think about the FODMAP, raw food and/or Paleo diet. My mum can't eat much without a bad reaction and she seems to be doing very well on the FODMAP diet in the last few months. Paleo seems very extreme to me. I wouldn't want to give up all those food groups without knowing i had a reaction. I know i have reactions to foods (wheat, cabbage and kale) but I'm unsure about others. What is your advice to people that have allergies and thus can't eat all the foods in your guidelines?
written by Geoergean Lick, Nov 06 2013
I am wondering if there is anything harmful about cream of tartar. Can't find anything in the cookbook about it. I have a recipe for making apple juice using cream of tartar and boiling water, but wanted to check with you before making it. Am now going to try the apple cider in your cookbook.
..., Low-rated comment [Show]
Natural Antibiotics
written by Al Sot, Oct 06 2013
Viruses and Bacteria are developing immunity to modern antibiotics, for the last 60 years modern medicine and vitamin and supplement industry have focused on producing microgram and nanoparticle products. The particle size is just too large to effectively combat the drug resistant germs, the solution to this problem lies in the Research , Development and production of Atomic Particle Colloidal Silver and other elements.
written by Karlene Curtright , Sep 29 2013
Is there recipes for soaked grain dishes recommended,
written by chris, Sep 02 2013
So happy I found this site via a search on Fat Uncle Almonds !!
@ Laurie
written by Flava Flav, Aug 15 2013
pecan intolerance?
coconut oil
written by cathe, Jun 06 2013
Have you checked out the coconut oil on
..., Low-rated comment [Show]
Fructose and White radish (Daikon in Japan)
written by GEORGE YUILLE CALDWELL, Dec 14 2012
Fructose, the fruit sugar, will inhibit the excretion of Uric Acid through the kidney in the same way as does Alcohol, thus contributing to Rheumaticky joints and tendons and ligaments. Think Carpal tunnel Syndrome, Calcaneal spur, Achilles tendonitis, Tennis elbow, etc, and Gout.
There is no "normal" Uric Acid level. IT is a personal thing.
"Daikon" the large white radish called Moolie will get rid of kidney and ureteric stones often in a few days if eaten raw in a salad or cooked in a soup.
Manioc is reckoned to rid people of Prostatic and Bladder cancer, but boil well to get rid of the Hydrocyanic Acid, then roast the Tapioca with a little salt..
Making Ethiopian Injera
written by ann, Nov 18 2012
I soaked /sprouted and dried some teff grain.
Soaked and blended grain and fermented for 2-3 days.
Did not make good pancake?
How did the native Ethiopians do it without modern grain mills?
I'd love to figure it out!
wapf is the best
written by xro99, Oct 14 2012
Love this way of eating, the ancestral way. I mostly just eat animals and I love fermented foods.

With the above, I am ketogenic for performance, I use a ketone meter to test, and my brain is at top speed.

My teeth are way better now too.

Cut the sugar and all sweet foods out at the very least, and life is good.
written by albert , Oct 03 2012
I am so glad to find this site
"natural supplements"
written by Sujaan Grimson, Sep 13 2012
I would like to add that "natural supplements" seems too vague. I would say "whole food organic supplements" as a guideline. Unfortunately the over use and misuse of the word "natural" in labeling has left it without much meaning.
written by Amita Sharma, Jul 30 2012

Can Sally kindly answer Mr woolen? How can he make such a comment ? that animals should be off the menu?

thank you ....Amita
written by Amita Sharma, Jul 30 2012
I have a question ...

.Can Sally please look at this link and comment on it please...I do not know how to navigate this site or the NOurished site too well, but it makes me upset to hear people like this, however well respected, when they say that meat should be off our plates!

I know there are articles there as a rebuttal, but perhaps an answer to MR Woolen, in response to this video would be a good idea?
Reply to Ken
written by tjboyd, May 30 2012
Coconut oil is great as far as it goes but it doesn't have fat soluble vitamins like A, D, K that are needed for complete nutrition. Animal fat also contains other essential forms of fat.
Goat Dairy
written by Nala, May 16 2012
In regards to the comment below. Have you tried goat dairy, especially raw goat dairy? I have problems eating cow dairy and seem to have no stomach pain eating goat dairy.
written by Amy, Apr 15 2012
I would love to consume raw dairy products, but two of my children and myself get very sick when we eat any sort of dairy product, milk, butter, cheese etc... from a cow. I believe it's a casein intolerance. We have not been tested. What should we do when we can't do RAW dairy products. I realize we are missing some key fat solubles.
Palm Oil Comment Below
written by Kylie C, Apr 06 2012
If you buy from mass producers there are environmental issues, but that's the case with most things- child slavery chocolate, beef imported from South America, a ton of the seafood we eat. I suggest Tropical Traditions for palm oil since they certify that they source from family farms that are not on deforested land.
Don't use palm oil
written by Rick, Mar 27 2012
I think this diet is the best way to eat for good health, but the palm oil industry is contributing to the destruction of the habitats of many animals. Animals, such as the orangutan, are facing extinction due to palm oil harvesting.
written by Jennifer, Feb 21 2012
I just love lists that tell me what to eat and not eat. It makes it so clear and concise. I have a small poster on my wall listing my health and lifestyle goals and changes I want to make. This week I checked off "Order a grain mill" and "Order dairy kefir grains". smilies/smiley.gif

(For Anita's commentsmilies/smiley.gif The other list (Dietary Dangers) that is a companion to this one mentions not using a microwave. I have been getting into the habit of not using ours so it will be easier to get rid of it once and for all.
written by Alvar van Rijn, Jan 19 2012

Microwaves are NOT illegal in Russia:

Some say they were banned but are now allowed:

Some say they were never banned at all:

And yet others claim there's no risk at all:

I haven't read the last link entirely yet. Legal though they may be, I for one still prefer to err on the side of caution so far and don't trust, use nor need a microwave oven.
written by Anita Albright, Jan 18 2012
Love the work you guys do! Noticed though that on this page for dietary guidelines you do not mention "not to use a micro-wave oven, ever". Russia has banned them for the entire country... we need to follow their lead. Please consider adding this
to this article. Thanks so much, sincerely, Anita L. Albright
written by Alvar van Rijn, Jan 14 2012
What I've read and saw from WAPF is that some of you eat should be raw because raw food contains important enzymes and bacteria. Heating foods often makes nutrients available that wouldn't be raw. So ideally you would eat some raw for these enzymes and bacteria with every (cooked) meal since the enzymes help with digestion.
Even though recommendend raw foods are raw doesn't mean they aren't prepared by soaking or fermenting. Note that some foods are good to eat raw and other aren't.
Boiling bones and making a broth out of it is one thing that is definitely recommended. Most meats are cooked, baked or fried, but I saw some WAPF 'officials' stating they eat some meat raw as well.
Question about the Rasw foods???
written by Sabrina West, Dec 04 2011
My uncle has told me about this way of eating. But when he was telling me about it he told me eating foods as raw as possible is what is best for you. For him that means eating meat completely raw and he will chew on bones to get the marrow, not cooked either. That alone is what made me not want to look into this way of eating. But a friend posted this particular page on Facebook so I thought I would check it out. I don't see here anything that says to eat your meat completely raw. So basically, is he correct? Is eating meat raw suggested with this way of eating? Or just the veggies that are suppose to be raw?
written by Carole W., May 21 2011
I have not seen grapeseed oil mentioned. How does it rate as a healthy oil. It has a high heat tolerance for cooking is the only thing I do know about it.
Re: macadamia nut oil
written by Marty, Mar 02 2011
This is from one of the WAPF chapter leaders: "it has a better fatty acid profile than olive oil and it tastes better."
Macadamia Nut Oil
written by Ellen Ussery, Feb 25 2011
I would not use macadamia nut oil for anything. Eating the nuts themselves in moderation is a good choice. Macadamia oil is monounsaturated. Which is fine in moderate quantities. But if you make your own salad dressing with good olive oil and drizzle some flavorful olive oil over some of your foods after cooking, you are already getting plenty.

For cooking, use the heat stable fats, such as tallow, ghee , butter, lard, bacon fat, coconut oil and palm oil. Goose fat, if you can get some is awesome for baking. Lard is great for pie crusts. Coconut oil in your nut butter would be a good choice.

These contain varying amounts of saturated fats, which is what you want to emphasize.

Do not use almond oil, it is high PUFA (polyunsaturated fatty acid) which you want to minimize as much as you can. That is why you do not want to use vegetable oils or eat too many nuts or seeds. Stick to small amounts of the latter. Certainly no more than you could shell at one time.
great work
written by Marion, Feb 12 2011
Appreciate this info!
real foods include carbs
written by Lisa a. Sargese, Jan 27 2011
I think it's important to read Price's research for what it is without attaching a low-carb agenda to it. There are cultures who live on meat and fat with very little carbs and there are millions MILLIONS who eat a high starch diet low protein moderate fat diet with no obesity issues. Fear of tubers and grains should not follow from reading Price's work.
Food consumer and enthusiast
written by oldoc, Nov 03 2010
I would like you to comment on how much soy is realistically tolerable - ie safe to consume - in an adult diet, given it's prevalence in so many products.
written by Charlotte, Sep 27 2010
As far as losing weight goes, the only healthy way to become thin is to keep your natural fat intake the same and build muscle. Technically, it's not healthy to "lose weight" except for for that which happens naturally as a result of healthy living. But since our society, including I myself, have an obsession with "losing weight" rather than building muscle and burning body fat, I have achieved this by doing a diet of meat and green vegetables. I have lost several pants sizes this way. I would say if you are going to lessen any food group, lessen carbs, because you can get the carbs you need from green vegetables. It is not healthy to eliminate meat from your diet because our bodies need the fat, this is why many say that weight loss can cause just as much depression as weight gain, because omega 3's are associated strongly with depression. Of course you don't want to over eat anything, so eat often enough in order to feel full at your largest meal of the day. Not only would I still eat meat, I would still take cod liver oil supplements. I have lost weight like this without exercising, and the time when I did my major weight loss, which was when I first changed my life, I lost fourty pounds. I never eliminated meat of any color and at that time didn't even limit carbs, I just switched to whole grains and stopped eating sugar. It is when I went through brief chocolate binges (hence, the sugar) that I would gain five pounds or so, and then I would have to bring it down again so it doesn't creep back up. I am pregnant now, and when I am done nursing if I have any more weight to lose I will go back to meat and green vegetables. Of course that is not strict or anything, it's just I won't be eating a lot of other carbs, so lunch would be salad rather than a sandwich. I will still do the milk and everything but of course I won't drink as much milk as I do as a pregnant woman. It's that simple, it doesn't have to be complicated.

Losing weight
written by Lisa, Sep 17 2010
The key to weight loss is keeping a low glycemic index and maintaining low blood sugar levels. Eliminating grains, sugars, and eliminating or minimizing fruit and root vegetables works wonders in losing weight, as does keeping intake of nuts as low as possible. Eating good fats, dairy, and low-glycemic veggies is a healthy way to eat. Read more about this on or in the book, The Paleo Diet.

I know plenty of overweight people on the WAPF diet. It is not a weight-loss diet, and done incorrectly, it can be a weight-gaining diet (ie when too much starch is eaten).
Refined Coconut Oil
written by Elizabeth Stueck, Aug 17 2010
I just purchased some refined coconut oil from Wilderness Family Naturals. Is refined just as beneficial as unfined?
written by don, Aug 02 2010
I think Weston Price should do an extensive article on Sugar and the more than 27 different names for it. I am really surprised that Cane sugar juice, Maple syrup and raw honey are recommended in moderation. Honey is made up of 40% fructose. Fructose doesn't raise blood glucose levels as high as glucose but it reeks havoc on the liver causing high blood triglycerides levels and all the symptoms of Metabolic Syndrome. Maple syrup, although containing some minerals, is processed and is really not the best choice. The same goes for Cane Sugar juice. What about Palm Sugar, Coconut Sugar?

written by Davis, Jun 03 2010
Wanda, if you are following this wapf diet and wish to lose weight, my advice would be to combine a full body strength training program with high intensity interval training cardio sessions. Also, restricting concentrated carbohydrate intake (fruits, grains, and starchy vegetables) to post workout meals only would be optimal.
yoga teacher, retired school counselor
written by wanda siller, May 06 2010
I'm only 130 lbs. (5'2") but I feel (emphasis on feel)overweight, especially in my buttocks and thighs. I'm been following the wapf diet for a little over a year, feel better over-all, but need to lose 10-15 lbs. to feel even better. Please help.
written by Lara, Feb 17 2010
Lisa, I wouldn't recommend using any polyunsaturated oil for cooking as they're far more prone to damage from heat.

I use coconut oil or butter for cooking. You could also use coconut oil in your nut butters, though I've always made my nut butters without any added oils.
calories required
written by olfat , Jan 13 2010
i want to know the daily calories and calories for each food
stevia powder?
written by Tish , Dec 24 2009
Which stevia powders are OK and which are not advised? Thanks
written by Lisa, Dec 18 2009
Can I use expeller pressed unrefined macadamia nut oil for baking or making nut butter? I have some almond oil, but it is refined expeller pressed, so I figured the refined part wasn't good. I called the foundation, but I always get an answering machine.

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Last Updated on Thursday, 07 February 2013 17:31