Dietary Guidelines


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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.

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

30 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.

  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 – http://bhlinc.com – and the VAP Test which will analyze 21 different lipoprotein subfractions, including dominant LDL size – http://thevaptest.com. Many doctors won’t know what you’re talking about if you mention particle size.

    • K. Haugh says:

      Justin,
      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!

  7. s.jordan says:

    I am so confused, I had a VAP test last year and my particles damaging particles were high my Dr said I had a year to correct it. So I stopped eating red meat, small amounts of dairy, rice pasta no gluten lots of fiber and large amounts of fruit,made huge changes to my diet. Went for another VAP test and my scores are worse total cholesterol 306, LDL204 LDL4+3+2+1 170, HDL 75, VLDL3 15, triglycerides 158 all are much higher, any suggestions as to what I ought to eat, or do to get a handle on this? I do not want to take Statin drugs as now my Dr recommends? Is it back to red meat? Please help

    • 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.

  8. 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.

  9. 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.

  10. Williama says:

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

  11. 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!

  12. 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!!

  13. Marie says:

    Is it ok to eat brocoli, cabbage and keale?

  14. 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

  15. John Lincoln says:

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

  16. 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 :-(

  17. 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!

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