Dietary Guidelines

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  1. Eat whole, unprocessed foods.
  2. Eat beef, lamb, game, organ meats, poultry and eggs from pasture-fed animals.
  3. Eat wild fish (not farm-raised), fish eggs and shellfish from unpolluted waters.
  4. Eat full-fat milk products from pasture-fed cows, preferably raw and/or fermented, such as raw milk, whole yogurt, kefir, cultured butter, full-fat raw cheeses and fresh and sour cream.
  5. Use animal fats, such as lard, tallow, egg yolks, cream and butter liberally.
  6. Use only traditional vegetable oils—extra virgin olive oil, expeller-expressed sesame oil, small amounts of expeller-expressed flax oil, and the tropical oils—coconut oil, palm oil and palm kernel oil.
  7. Take cod liver oil regularly to provide at least 10,000 IU vitamin A and 1,000 IU vitamin D per day.
  8. Eat fresh and vegetables, preferably organic. Use vegetables in salads and soups, or lightly steamed with butter.
  9. Use whole grains, legumes and nuts that have been prepared by soaking, sprouting or sour leavening to neutralize phytic acid, enzyme inhibitors and other anti-nutrients.
  10. Include enzyme-rich lacto-fermented vegetables, fruits, beverages and condiments in your diet on a regular basis.
  11. Prepare homemade stocks from the bones of chicken, beef, lamb and fish and use liberally in soups, stews, gravies and sauces.
  12. Use filtered water for cooking and drinking.
  13. Use unrefined salt and a variety of herbs and spices for food interest and appetite stimulation.
  14. Make your own salad dressing using raw vinegar, extra virgin olive oil and a small amount of expeller-expressed flax oil.
  15. Use traditional sweeteners in moderation, such as raw honey, maple syrup, maple sugar, date sugar, dehydrated cane sugar juice (sold as Rapadura) and stevia powder.
  16. Use only unpasteurized wine or beer in strict moderation with meals.
  17. Cook only in stainless steel, cast iron, glass or good quality enamel.
  18. Use only natural, food-based supplements.
  19. Get plenty of sleep, exercise and natural light.
  20. Think positive thoughts and practice forgiveness.

Jill Nienhiser has been a Weston A. Price Foundation member since 2001, and has provided web maintenance, editing, and proofreading support for and for many years. She also helped launched the Farm-to-Consumer Legal Defense Fund in 2007.

48 Responses to Dietary Guidelines

  1. melinda connolly says:

    Im interested in your organic nutrition. My daughter, caitlin price is getting ready to make organic baby formula to use as suppliment in emergencies but still is breastfeeding her three month old daughter. Please let me know about anything organic eating including.magazines, recipes, how to make baby formula, baby food etc.

  2. Christine Miller says:

    Looking for more information on eating natural & right!

  3. Joy Carlton says:

    I have been told that I am gluten sensitive. Will I still be able to follow this nourishing plan? I have, in the past soaked my grains and nuts but recently stopped because my integrative health doctor recommended I avoid gluten.

    • Madam Bam says:

      Hi Joy, I am gluten intolerant as well, so I avoid: wheat, barley, spelt, oats and rye and their derivatives (often in sauces like soy sauce, vinegars). I find that quinoa, rice, millet are good substitutes for grains, and good bread can be made from rice flour, coconut or other nut flour, and tapioca starch or potato starch. You can eat all kinds of nuts as they don’t have any gluten in them – just soak them first to activate the nutrients and to remove the phytic acid. You can use genuine tamari sauce or apple cider vinegar instead of soy sauce and other vinegars. Be well!

  4. Jamie says:

    I want to be certified in nutrition or go through a program, and this is the direction I am wanting to go, can you recommend something that can be done long distance that follows these concepts?

  5. GailenAnna says:

    I am trying to find a diet like the one above to begin with my family. I have two sons ages, 9 and 11. Both have seasonal allergies and both take inhaled steroids. One son was diagnosed with eog. Eosnophillic Gasteritits.
    How much of this food and when and any suggestions on how to begin. My kids love crap…

    • Diane says:

      We train our taste buds what to eat. Once they do not have the crap available & get into eating nutritiously, those taste buds can change, though I was a strong willed kid once. Make it a family affair … even choosing the veggies, going to a farm to see how they are grown & the goats & chickens, develop a wicking bed to grow food if possible, teach them to help you prepare & eat as family. Train those kids … don’t let them to go down the wrong path early on .. they will so appreciate what you did for them .. maybe later. There are youtubes of kids making smoothies & other healthy food … let them see what other kids are doing & help it become “normal” and fun.

    • Patrick says:

      To defeat allergies of a certain region, eat the local honey. My family moved to a place and got 2 beehives to help pollinate the fruit trees we had. My mother has really strong allergies, and claritin and others have stopped being effective, making her bedridden for weeks. We also had to keep all windows/doors closed with air filter on full blast.

      But as soon as she had some of the honey from our beehives that all stopped. Until she went travelling.

  6. Justin Roy Olson says:

    Having severe anxiety and now being told I had high cholesterol I am always anxious when it comes to deciding what to eat. I have made a rule only to eat meat, eggs, cheese, milk raw of course, grass fed butter from kerrygold, nutiva coconut oil, purified water reverse osmosis, nuts, seeds, beans, oats soaked when I can, veggies and fruits. fruits maybe 1-4 servings daily. I had a cholesterol total score of 241 LDL of 128 HDL of 104 VLDL of 9 and triglycerides of only 43 I have worried alot about this but am trying not to any advice? Anyone?

    • Bryan Campbell says:

      High LDL isn’t necessarily a problem; you need to know your LDL particle size. Small, dense particles are more likely to oxidize and cause damage than larger, buoyant ones. Eating cholesterol and (usually) saturated fat actually results in larger particle size, which studies show may actually protect against CVD rather than cause it. Exercise and losing weight also reduce small, dense LDL. Excess carbohydrates on the other hand may increase triglycerides and lower HDL, exactly the opposite of what you want.

      Some tests for LDL particle size include the LDL-S3 GGE Test from Berkeley Heart Lab which will give you your average particle size – – and the VAP Test which will analyze 21 different lipoprotein subfractions, including dominant LDL size – Many doctors won’t know what you’re talking about if you mention particle size.

    • K. Haugh says:

      I am not a medical professional, but from what I understand from numerous hours of research, your numbers seem fine. Your total cholesterol is not high (except to uninformed health professionals who think everyone’s total cholesterol should be under 200, or even 180, perish the thought!) Doctors are being told by pharmaceutical companies what our cholesterol levels should be, because they want to sell statin drugs. Read about the dangers of that right here on the Weston Price website. HDL below 40 is considered an independent risk factor for heart disease and your HDL is really good at 104. Another way Dr’s calculate your cardiovascular risk factor is to take your total cholesterol number and divide it by your HDL. For you, that would be 241 divided by 104, which is 2.3. It should be under 5 and anything under 3.5 is very good, so no worries there. Your Dr. should know that, and if he wants to make a big deal about your total cholesterol, I would look for a different Dr! Triglycerides of 43 is also very good. As Bryan Campbell commented, particle size is important, but based on your diet and your numbers I am sure you would have large buoyant ones, but if it is worrying you, have it tested.
      Personally, my numbers are similar to yours: total 244, LDL 129, HDL 101, trig 68 and my particles are pattern A – the large desirable ones! My husband and I eat the same foods you do and his total cholesterol went up when we started eating the Weston Price way (we had previously been eating a low-fat diet) but his HDL went way up too, and lowered his cardiovascular disease risk. So, don’t worry, because that is not good for you!

      • Bryan Campbell says:

        Good points, I neglected to comment on Justin’s existing markers (which probably didn’t do much for his anxiety, my apologies). Triglycerides below 50 and HDL above 125 are outstanding numbers, and I would be shocked if his particle size was an issue as these numbers reflect somebody who’s doing everything right. Keep up the good work Justin!

        • Katie Star says:

          Hi Justin,
          This is not medical advice but look into milk thistle. It helped my anxiety disappear in 2 weeks. Cheers.

  7. Julie says:

    Is rabbit not recommended? I can find no reference to it.

    • Tim Boyd says:

      We don’t recommend rabbit by itself – too much lean protein. Protein needs to be balanced with sufficient fat.

  8. Debbie says:

    I have a daughter in law that has cystic fibrosis and is in the process of getting on the transplant list. I’m trying to get her to try kefir made from raw dairy. What are your thoughts on raw dairy for cf patients. Does it cause mucus, as cf produces excess mucus in the lungs and she doesn’t need that. I’ve heard that raw milk doesn’t produce mucus.

  9. Williama says:

    We don’t suggest bunny by itself – too much trim proteins. Protein needs to be healthy with adequate fat.

  10. Julie says:

    I am so sad to find out my daughter has 9 cavities and a root canal is “needed”. I feel like such a bad parent for allowing this to happen. I cried in the dentist office after finding out this horrible news and them saying she will need to be put to sleep while worked on. Lord knows that was my worst fear to hear! I wanna change my and my families life by eating healthier and to try to avoid cavities and I’m really praying that I find the perfect cure for her cavities to avoid the surgery on her. It saddens me that my husband isn’t on board and doesn’t support this natural healing of teeth. He is still brain washed unfortunately and he doesn’t pay enough attention to hear the details and pointers I give. Lack of support really sucks, but I am hoping with the research I do and perhaps a reply from many others, will push me to go to the right path. I have no clue what most of the things on the list are, but will google as much as possible. My question is, do you know if it’s safe to give cod liver oil and butter oil to a 2yr old and where would I find organic food? There’s a whole food store about an hour from me, but they’re so expensive!

    • stu says:

      I don’t know anything about healing of cavities but surely eating the wrong things increases their likelihood and severity.

      I hope you got a second opinion on your daughter’s cavities. Too many dentists are in the business of calling any anomaly they can identify a cavity. Most aren’t. My college son went to the wrong place and they recommended two root canals he did not need.

  11. Marie says:

    Does anyone know how to cook chicken livers>

    • Julie says:

      I blended my chicken liver a tad bit and then mixed it in a bowl with grass-fed ground beef and made cheese burgers of it. Add avacado on the cheese burgers and they’re delicious!!

    • Bella says:

      I just fry it in the pan with some olive oil and this is delish! Don’t overcook though , it will not be tender. You can cover with lid.

    • Silini says:

      Hi Marie, I have very low iron where I am always going to the ER. What helps me is cooking chicken liver is one of them beside smoothing with spinach, and kale including other fruits all together.
      How to cook the chicken liver. Put in frying pan with very little water. When cooked you add in onion with some butter this help kill that smell. You could leave it like that, or you could add curry and other good seasoning you like. It’s good iron for me, and its really good……..

  12. Marie says:

    Is it ok to eat brocoli, cabbage and keale?

  13. kimberly says:

    Hi Julie! I’m so sorry to hear about your daughter. :( My son was told he would have to get surgery too. Although he still has a cavity, we have switched dentists. We were going to a pediatric dentist and honestly it was a money maker. we go to a family dentist now, and they will not do surgery on kids.

    I would recommend going to a health food store in your area for cod liver oil…you can get cod liver oil with butter oil in it. It is expensive, just to warn you. my son took it great w/ applesauce. I will say, though, that it made him extremely tired, so we had to discontinue use. :(

    i would also recommend going to farmers markets, or if you live near an amish community you can buy grass fed meats from them many times. this is what we do. Aldi also has a great assortment of organic food. I would say too to buy healthy what you can afford. Pinterest has some great tips on washing your veggies when you cant afford organic. Dont stress about it.

    Also, dont try to change everything overnight—give your husband some grace and gradually change some things. for example, maybe change a snack, or 1-2 dinners. Not everything in a week. :) I hope this helps you in some way.

    Coconut oil is good, too and can be found at Walmart or Target.

    Look for some good butter (many grocery stores carry grass-fed…it freezes well), some good meat (doesnt have to be organic) and do your best.

    I also recommend praying—God can do all things that we can’t. :)

    HTH! Blessings to you! :)

    • Julie says:

      Thank you so much Kimberly! A friend told me of Krogers, which does have a great selection, but only one lane worth of organic food. I will definitely try Aldi :)
      I love how Krogers produce lasts a lot longer than walmarts, not sure if it’s due to not having all the poison that walmarts produce is soaked with. I found a meat processing plant and it’s very expensive when comparing prices with walmarts meat. 1lb of grass-fed ground beef is $7.99 and walmarts is $3/lb. We are so use to eating out, fast food and dine in restaurants, so I just say if we can spend $50/day eating out, we can afford the healthier food for our daughters sake! I’ve been finding that cooking at home is actually fun and not so intimidating. Thank you again Kim <3

  14. John Lincoln says:

    This is a great list. It can be pretty hard to do all of these things, but I will sure try!

  15. Justin Roy Olson says:

    Hi guys, It has been a very rough couple months for me; between moving and stress from health anxiety and OCD. I decided to tell that old doctor of mine to stick his statins where the sun don’t shine. I am back to eating at least 3 1/3 to 5 tablespoons coconut oil daily (I BELIEVE THIS IS WHY MY HDL IS 104) 100% grass fed organic beef or organic chicken at least 16 or more ounces daily. I am not taking at least 1 teaspoon of Green Pastures fermented cod liver oil…. and fermented cod liver oil and butter oil when I can. I am also eating about 2 pastured eggs daily. I probably eat tons and tons of saturated fat and cholesterol but no one has told me I need to limit it to any amount. I don’t know why I freaked out so bad after being vegan and switching to a WAPF diet knowing my cholesterol would increase. I still am going though bad health anxiety and OCD; like checking my pulse and blood pressure non stop thousands of times a day. I am unhappy unless it is 65 or below for my heart rate and 100/60 or lower for my blood pressure. I thank all of you for your help and wisdom. I’m very sad to hear about Mary Enig today :-(

    • Janira B. says:

      Good for you in your transition from vegan eating. I found that reflexology has helped with my anxiety. A simple exercise on my wrist has done wonders.

      Here’s the link of the exercise :

      Try to take the fermented cod liver oil daily and upping the dose.

      My weight causes anxiety, so I threw away my scale. Maybe giving the blood pressure cuff to a friend to hold for you might help with constantly taking it.

      God Bless!!!

  16. Rita says:

    My 14 year old son just had his braces off after about 6 weeks of having them on because he developed popping noises in his jaw. I’m terrified of tmjd. Are palate expanders safe for preventing tmjd? Thanks!

  17. Buster says:

    Justin – I had 2 little mercury silver amalgam fillings in one tooth. Replacing with composite fillings reduced my thoughts running at night even though very tired. Composite doesn’t last as long though. It felt like my head was going to pieces before versus more relaxed and calmer afterwards.

    Mercury is extremely toxic with so many health and mental problems that people are not being told. You can do a search on why dentists do not tell their clients this.

    Cure tooth Decay – Ramiel Nagel goes into more detail or a goggle search on health improvements through amalgam removals will be faster start.

    Electrodiagnostic machines for testing should be used to remove the worst meridian blocking filling first with rubber dams, Air suction etc to prevent mercury filings from being reabsorbed.

    Muscle testing Electrodiagnostic machines should be used to check for the more biocompatible replacement considered with expected life of the replacement. I have had composite molars last 3 to 4 years and went to porcelain caps with steel underlay that is a compromise.

    Some people go to Mexico Or SA to reduce costs.

    For mothers facing fillings for their children, please educate yourself on amalgam fillings and the ingredients of vaccinations.

    Greens, chlorella. Cilantro help remove mercury heavy metals.

    Lifetreewellnesss dot com sells #1 formula for getting the bowel moving – a easy bowel movement for each meal is the healthiest. #2 helps pull out toxins, chemicals and heavy metals.

    Of over $10′,000 I have spent on health, I recomemd #1& #2 to start with.

    Anything constipating of which Terry Bell Ty Bollonger 31 day cancer cure and others believe causes over 80% of health troubles. Factors such as poor nutrition, gmo,food allergies, low magnesium also need to be considered.

    Muscle testing,sway body tests to ask the body in your mind what it wants needs, heart rate before and after I found help me tune into what is better for me and others.

  18. E P says:

    I agree w/ALMOST everything in Dr. Price’s diet, except for the following two things:

    1. He doesn’t seem to emphasize the importance of ORGANIC [“natural” (which also means “whole” btw) is NOT the same as “organic”].

    2. He should ADD that, if one ISN’T able to eat correctly ALL his/her life, to the point of congesting one’s lymphatic system and liver…then at THAT POINT, eating FATS OF ANY KIND is VERY BAD. (You MUST clean out your lymph system and liver FIRST, BEFORE you continue to eat ANY TYPE OF FAT!)

    If anyone disagrees w/either of these things, PLEASE tell me why (PLEASE give me your reasoning).

    • Tim Boyd says:

      I don’t necessarily disagree with what you are saying but I think point #1 needs a little clarification. The term organic as it is usually used when referring to food today did not exist when Dr. Price was alive. Also, a lot of local food today may be as good or better than organic but not labeled organic because the producer can’t afford the expense.

    • Patti says:

      Um, Dr. Price can’t “ADD” anything as he is no longer alive. This study was done in the 40’s and therefore the term organic didn’t exist!

  19. E P says:

    I understand what you’re saying…food pre-World War II WAS mostly organic, and I ALSO AGREE w/what you said regarding organic labeling of food (it’s PATHETIC)! >:(

  20. Amy says:

    Desperate Mom: Both of my children have high BMI’s. I am tearfully and desperately trying to find a solution for me and my boys. I have tried many things but it is getting worse. Dairy/no dairy bread/no bread sugar from fruit/no sugar from fruit wheat bread oats/no wheat bread oats low fat/high fat….the list goes on. I am confused and overwhelmed on what exactly I can feed myself and my children. I am a meal planner,I make meal menus so any meals that I don’t have to grow, raise, or harvest in my own yard would be helpful. Encouragement would be wonderful. Blessings

  21. sylvia says:

    So after quickly browsing this site. i ASK WHAT SHOULD OUR DIET INCLUDE

  22. Brouiller Nikolaij says:

    First off, thank you for your work and website. A mine of information indeed.
    As to my question, this might sound silly but: HOW MUCH should one eat? How does one determine the amount of food we must consume?

    I understand basic recommendations such as about 1grm of protein per lean kg of bodyweight, but as to the amounts of fats, “some” carbohydrates.. I would be grateful for an explanation.

    (I am assuming you do not count calories. I don’t, as I find it rather useless, given our biological nature – unless one is eating refined sugars, that only provide energy and near naught else)

  23. Jen says:


    Just wondering what anyone thinks of potential health issues due to titanium plates and/or screws for surgical procedures or implants.

  24. Becky says:

    I’ve benn following this diet for for a couple years and it’s completely changed my life. I recommend it everyone. It healed my tooth decay. Thank you!

  25. mathu says:

    My daughter is 10yrs old. She started complaining about pain in her breasts.
    What diet help me to slow down the process of getting me

  26. Lora says:

    I noticed that it is stated in #16 “Cook only in stainless steel, cast iron, glass or good quality enamel.” I have read that you should only use stainless that is magnetic because it won’t have nickel in it which can leach into foods. Also, has the WAP Foundation looked into traditional clay cookware? I have one clay pot made from bentonite clay and it cooks amazingly well. I was wondering if the foundation has looked into the safety of these items. Here is the website I purchased from.
    Thank you!

  27. cary says:

    I noticed after cooking this way i.e. homemade bone broths, drying my own nuts and seeds and spices, that my electricity and grocery costs increased significantly…something to keep im mind when considering this dietary approach. One wonders whether it may be more economical and conveneint to use store bought organic gelatin & supplements.

  28. Bryan Campbell says:

    No wonder you’re confused, after having followed your doctor’s advice your numbers got worse, and now statins are being pushed on you (an all too common story). My advice is to drop the fruit (or at least dramatically reduce it); excess fructose is never a good thing. Also watch excess carbs in general – are you getting your fiber mostly from grains, or vegetables? You want lots of fermentable fiber in the form of vegetables; keep grains to a minimum as they have lower nutrient density anyway (consider them filler for the most part rather than sustenance). These should improve your triglyceride levels.

    What are your inflammation markers? This is important as well. Depending on your inflammation levels, you may want to watch your omega-6 intake (make sure you’re staying away from vegetable oils, which you always should avoid regardless), and steer away from certain nuts and seeds that have high omega-6 content, such as sesame/tahini, sunflower seeds, and walnuts, or if you do consume them do so raw and soaked when possible (roasting causes oxidation of the unstable omega-6 fats).

    Dairy is good if it’s grass-fed and raw – avoid if you don’t have access, though pasteurized butter is fine (grass-fed of course, I like Kerry Gold). Grass-fed butter and pastured eggs will also do a lot for your K2 levels, which prevent calcification of your arteries, and to a lesser extent grass-fed red meat (due to its relatively lower fat content – K2 is fat soluble). Grass-fed dairy in general will do your K2 levels good, not to mention add CLA’s and other important nutrients.

    These suggestions may not improve your overall LDL or total cholesterol levels, but these numbers don’t necessarily mean much if your HDL and triglyceride levels are good, as is your LDL particle size. The above suggestions ought to improve these more important markers.

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