GOOD FOODS

Simple Guide for

Good Foods
&
Not So Good Foods
GOOD FOODS

Beef
Nutrients:
Protein, iron (heme), zinc, B6, B12, CLA (conjugated linoleic
acid), phosphorus, creatine, taurine
Specific Benefits:
• CLA: Known for anti-cancer properties and fat metabolism
regulation.
• Creatine: Boosts muscle strength, power, and athletic
performance.
• Taurine: Supports cardiovascular health and muscle
function.
• Iron: Enhances oxygen transport in the blood, reducing
fatigue and improving physical endurance.
• Other Benefits: Supports lean muscle growth, immune
function, and reduces inflammation.
GOOD FOODS

Eggs (Pasture Raised)

Nutrients:
Vitamin A, B12, D, E, K2, choline, biotin, selenium, omega-3s,
lutein, zeaxanthin
Specific Benefits:
• Choline: Vital for brain development, memory, and liver
health.
• Omega-3s: Anti-inflammatory, supports heart and brain
function.
• Lutein and Zeaxanthin: Protect eye health and reduce the
risk of macular degeneration.
• Vitamin D: Helps with calcium absorption and bone health,
supports immunity.
• Other Benefits: Improves skin health, supports hormone
balance, enhances fat metabolism.
GOOD FOODS

Lamb
Nutrients:
Protein, iron, zinc, CLA, selenium, B vitamins (B3, B6, B12),
phosphorus, carnitine
Specific Benefits:
• Carnitine: Aids in fat metabolism and energy production.
• B Vitamins: Support cellular energy production, neurological
health, and DNA repair.
• Iron: Boosts energy levels by enhancing oxygen transport in
the blood.
• Selenium: Antioxidant that supports immune health and
thyroid function.
• Other Benefits: Enhances energy, supports muscle growth,
and improves cardiovascular health.
GOOD FOODS

Butter (Grass-Fed)

Nutrients:
Vitamin A, Vitamin D, Vitamin K2, healthy fats (short-chain
fatty acids), butyrate, CLA (conjugated linoleic acid)
Specific Benefits:
• Butyrate: A short-chain fatty acid that promotes gut health
by feeding beneficial gut bacteria and reducing inflammation
in the digestive system.
• Vitamin K2: Essential for calcium regulation, directing
calcium to bones and teeth, and preventing arterial
calcification.
• CLA: Supports fat metabolism, may help reduce body fat,
and has anti-cancer properties.
• Vitamin A: Promotes immune function, skin health, and eye
health.
• Other Benefits: Provides a stable source of energy, supports
brain health, improves digestion, and enhances the absorption
of fat-soluble vitamins (A, D, E, and K).
GOOD FOODS

Bacon (uncured, nitrate-free)

Nutrients:
Protein, healthy fats, B vitamins (B1, B3, B6), phosphorus,
selenium
Specific Benefits:
• Healthy Fats: Provide long-lasting energy and support
hormone production.
• B Vitamins: Help convert food into energy, essential for
brain function.
• Other Benefits: Provides a dense source of calories,
supports metabolism, and offers essential micronutrients
when consumed in moderation.
GOOD FOODS

Pork (Pasture Raised)

Nutrients:
Protein, thiamine (B1), selenium, phosphorus, zinc, niacin
(B3), B6
Specific Benefits:
• Thiamine: Essential for converting carbohydrates into
energy and supporting nervous system health.
• B6: Vital for protein metabolism and neurotransmitter
function.
• Niacin (B3): Supports cardiovascular health and energy
metabolism.
• Zinc and Selenium: Work together to support immunity and
thyroid function.
• Other Benefits: Boosts energy metabolism, supports brain
function, and improves skin health.
GOOD FOODS

Chicken Thighs
Nutrients:
Protein, B3 (niacin), B6, phosphorus, selenium, potassium
Specific Benefits:
• Niacin (B3): Supports energy production and improves
circulation.
• Phosphorus: Important for bone health and energy storage.
• Potassium: Regulates fluid balance, muscle contractions,
and nerve signals.
• Other Benefits: Supports muscle repair, boosts energy, and
enhances metabolism.
GOOD FOODS

Turkey
Nutrients:
Protein, B3 (niacin), B6, selenium, phosphorus, zinc,
tryptophan
Specific Benefits:
• Tryptophan: Supports serotonin production, improving
mood and promoting better sleep.
• Phosphorus: Essential for bone and teeth health.
• B6: Supports brain function and helps create
neurotransmitters.
• Other Benefits: Supports lean muscle maintenance,
enhances sleep quality, and boosts immune function.
GOOD FOODS

Salmon (Wild Caught)

Nutrients:
Omega-3 fatty acids (EPA, DHA), Vitamin D, B12, selenium,
iodine, astaxanthin
Specific Benefits:
• EPA & DHA: Critical for reducing inflammation, supporting
heart health, and optimising brain function.
• Astaxanthin: A potent antioxidant that reduces oxidative
stress and supports skin health.
• Iodine: Essential for thyroid function and metabolism
regulation.
• Selenium: Important for immune function and thyroid
health.
• Other Benefits: Improves mood, cognitive performance, and
reduces cardiovascular disease risk.
GOOD FOODS

Sardines
Nutrients:
Omega-3s, calcium, Vitamin D, B12, phosphorus, selenium,
CoQ10, iodine
Specific Benefits:
• Calcium and Vitamin D: Critical for bone health, reducing
the risk of osteoporosis.
• Omega-3s: Promotes brain health, reduces inflammation,
and improves cardiovascular health.
• CoQ10: Supports energy production and protects the heart.
• Iodine: Necessary for healthy thyroid function and
metabolic regulation.
• Other Benefits: Enhances skin health, promotes longevity,
and reduces the risk of heart disease.
GOOD FOODS

Cheese (Raw, Unprocessed)

Nutrients:
Calcium, phosphorus, Vitamin A, B12, Vitamin D, healthy fats,
conjugated linoleic acid (CLA)
Specific Benefits:
• Calcium and Phosphorus: Strengthen bones and teeth,
crucial for muscle contraction.
• CLA: May help reduce body fat and improve lean muscle
mass.
• Vitamin A: Supports immune health and skin health.
• Other Benefits: Promotes gut health (when raw), improves
bone density, and supports metabolic health.
GOOD FOODS

Liver
Nutrients:
Vitamin A, B12, folate, iron, copper, riboflavin, zinc, selenium,
choline, CoQ10
Specific Benefits:
• Vitamin A: Supports vision, skin health, and immune
function.
• B12: Essential for brain function, nerve health, and red blood
cell formation.
• Folate: Critical for DNA repair and cellular function.
• Copper and Zinc: Work together to support immune health
and antioxidant activity.
• CoQ10: Enhances energy production at the cellular level and
supports heart health.
• Other Benefits: Improves energy levels, cognitive function,
and supports detoxification through glutathione production.
GOOD FOODS

Bone Marrow
Nutrients:
Collagen, glycine, glucosamine, omega-3s, omega-6s, calcium,
iron
Specific Benefits:
• Collagen: Supports joint, skin, and bone health.
• Glycine: Essential for detoxification, collagen production,
and sleep quality.
• Glucosamine: Promotes joint health and reduces
inflammation in tissues.
• Iron: Enhances oxygen transport, reducing fatigue and
improving endurance.
• Other Benefits: Improves skin elasticity, reduces
inflammation, and strengthens connective tissues.
NOT SO GOOD FOODS

Grains
Examples:
Wheat, barley, oats, corn, rice, quinoa
• Toxins: Gluten, phytic acid, lectins, gliadin, amylase trypsin
inhibitors (ATI)
Specific Toxins and Effects:
• Gluten: A protein found in wheat, barley, and rye that can
trigger inflammatory responses in the gut, especially in those
with gluten sensitivity or celiac disease. It can cause bloating,
diarrhea, brain fog, and fatigue.
• Phytic Acid: An anti-nutrient that binds to minerals like
calcium, magnesium, and iron, making them harder for the
body to absorb, which can lead to mineral deficiencies over
time.
• Lectins and Gliadin: Disrupt gut lining, causing inflammation
and increasing intestinal permeability, which can lead to
autoimmune flare-ups.
• Amylase Trypsin Inhibitors (ATI): Found in grains like
wheat, ATIs can provoke immune responses, particularly in
the digestive system, increasing inflammation and gut
irritation.
Why Avoid?:
Grains contain multiple anti-nutrients that interfere with
digestion, mineral absorption, and trigger inflammation,
leading to chronic conditions over time.
NOT SO GOOD FOODS

Seed/Vegetable Oils
Examples:
Canola oil, soybean oil, corn oil, sunflower oil, grapeseed oil,
safflower oil
• Toxins: Trans fats, high omega-6 polyunsaturated fatty
acids (PUFAs), oxidised fats
Specific Toxins and Effects:
• Trans Fats: Formed during the processing of oils
(hydrogenation), trans fats increase the risk of heart disease
by raising LDL cholesterol and lowering HDL cholesterol.
• High Omega-6 PUFA: Excessive omega-6 fatty acids from
seed oils promote chronic inflammation, which is linked to
conditions like heart disease, obesity, and diabetes. The
omega-6 to omega-3 ratio is critical for regulating
inflammation, and most modern diets are heavily imbalanced.
• Oxidised Fats: Seed oils are unstable and easily oxidised
when exposed to heat, light, and air, forming free radicals that
cause oxidative stress and damage to cells, increasing the risk
of cancer, neurodegenerative diseases, and inflammation.
Why Avoid?:
Seed oils are pro-inflammatory, contribute to oxidative stress,
and are linked to a host of chronic diseases including
cardiovascular disease, obesity, and cancer. They should be
replaced with stable, natural animal fats like butter, tallow,
ghee or any other animal fat.
NOT SO GOOD FOODS

Sugar/Artificial Sweeteners
Examples:
High-fructose corn syrup, table sugar (sucrose), dextrose,
sucralose, aspartame, saccharin
• Toxins: Fructose, sucrose, artificial sweeteners
Specific Toxins and Effects:
• Fructose: Excess fructose consumption (especially from
processed foods and high-fructose corn syrup) leads to
insulin resistance, liver damage, and fat accumulation in the
liver, contributing to fatty liver disease and metabolic
syndrome.
• Sucrose: Spikes insulin levels, leading to blood sugar
crashes, increased fat storage, and inflammation. It also
damages the gut microbiome and increases the risk of type 2
diabetes.
• Artificial Sweeteners: Sucralose and aspartame can disrupt
gut bacteria, increase cravings for sweet foods, and lead to
metabolic dysfunction, despite being calorie-free.
Why Avoid?:
Sugars and artificial sweeteners promote insulin resistance,
fat gain, metabolic diseases, and damage the gut microbiome,
leading to long-term health issues like diabetes and obesity.
Even if you cut out sugar and switch to sweeteners, you’re
still feeding your cravings for sweetness. This keeps the
desire alive and makes it much harder to break the habit and
stick to eating real, whole foods.
NOT SO GOOD FOODS

Nightshades
Examples:
Tomatoes, potatoes, eggplants, bell peppers, chilli peppers,
goji berries
• Toxins: Lectins, solanine, capsaicin
Specific Toxins and Effects:
• Lectins: Proteins that bind to carbohydrates and can disrupt
gut integrity by damaging the lining of the intestines, leading
to “leaky gut” and inflammation. Can also block nutrient
absorption.
• Solanine: Found in potatoes and eggplants, solanine is a
glycoalkaloid that can cause digestive distress, headaches,
and joint pain in sensitive individuals.
• Capsaicin: Found in chilli peppers, capsaicin can cause
irritation in the digestive tract, leading to inflammation and
exacerbating conditions like acid reflux.
Why Avoid?:
Nightshades can trigger inflammatory responses, especially in
people with autoimmune conditions, and worsen symptoms
like joint pain and digestive issues.
NOT SO GOOD FOODS

Legumes
Examples:
Lentils, beans, chickpeas, soy, peanuts
• Toxins: Lectins, phytates, oxalates, trypsin inhibitors
Specific Toxins and Effects:
• Lectins: Found in high amounts in legumes, lectins can bind
to the gut lining and disrupt intestinal health, leading to
inflammation and poor nutrient absorption.
• Phytates: Phytic acid blocks the absorption of minerals such
as zinc, iron, and magnesium, potentially leading to nutrient
deficiencies.
• Oxalates: Oxalates can form crystals in the kidneys, leading
to kidney stones. They also interfere with calcium absorption
and contribute to joint pain.
• Trypsin Inhibitors: These compounds reduce protein
digestion by blocking the enzyme trypsin, which is essential
for breaking down proteins in the digestive tract.
Why Avoid?:
Legumes can cause digestive discomfort, bloating, and
interfere with nutrient absorption, leading to nutrient
deficiencies and inflammation, particularly for people with gut
sensitivities.
NOT SO GOOD FOODS

Cruciferous Vegetables
Examples:
Broccoli, cauliflower, kale, Brussels sprouts, cabbage
• Toxins: Goitrogens, oxalates, thiocyanates
Specific Toxins and Effects:
• Goitrogens: Compounds that interfere with iodine uptake in
the thyroid gland, disrupting thyroid hormone production and
potentially leading to hypothyroidism and metabolic
slowdowns.
• Oxalates: Form crystals that contribute to kidney stones and
reduce calcium absorption, leading to deficiencies in bones
and teeth.
• Thiocyanates: Disrupt thyroid function and can interfere
with proper iodine metabolism.
Why Avoid?:
While small amounts of cruciferous vegetables can be
tolerated by some, excess consumption can disrupt thyroid
function, lead to kidney stones, and interfere with calcium
absorption.
NOT SO GOOD FOODS

Processed Foods
Examples:
Packaged snacks, fast food, deli meats (containing
preservatives), cereals, frozen meals
• Toxins: Nitrates, preservatives (e.g., BHA, BHT), artificial
additives, emulsifiers
Specific Toxins and Effects:
• Nitrates and Nitrites: Often used in processed meats like
bacon and deli meats, nitrates can form nitrosamines during
digestion, which are carcinogenic and increase the risk of
certain cancers, particularly colon cancer.
• BHA, BHT: Synthetic antioxidants used to preserve
processed foods, these chemicals are linked to hormone
disruption and cancer.
• Artificial Additives: Chemicals like artificial flavours, colours,
and emulsifiers contribute to metabolic dysfunction, disrupt
gut health, and may cause behavioral issues in children.
Why Avoid?:
Processed foods are loaded with artificial chemicals,
preservatives, and toxins that harm your metabolism, gut
health, and increase your risk of chronic diseases like cancer
and heart disease.
NOT SO GOOD FOODS

Processed Dairy
Examples:
Skim milk, low-fat yogurt, processed cheeses (like American,
string and some pre-grated cheese)
• Toxins: Lactose, casein A1, artificial additives, hormones
Specific Toxins and Effects:
• Lactose: Many individuals are lactose intolerant, leading to
digestive issues like bloating, gas, and diarrhoea.
• Casein A1: This type of casein protein (common in
processed dairy) is harder to digest and may trigger
inflammation, autoimmune flare
NOT SO GOOD FOODS

Pesticide-Laden Produce
Examples:
Non-organic leafy greens (spinach, kale), strawberries,
apples, bell peppers
• Toxins: Pesticides, herbicides (glyphosate), fungicides
Specific Toxins and Effects:
• Glyphosate: A common herbicide used on non-organic
crops, glyphosate has been linked to cancer, gut microbiome
disruption, and hormonal imbalances.
• Pesticides and Fungicides: These chemicals can cause
neurological disorders, reproductive harm, and increase
cancer risk when ingested over time.
Why Avoid?:
Pesticide-laden produce exposes you to harmful chemicals
that disrupt hormone function, gut health, and increase the
risk of long-term health issues like cancer and neurological
disorders.