THE BEST SOURCES OF
    - fat, 
    - protein 
    - and carbohydrates
  ranked from best to worst.

Reduce carbohydrates to elimitation if health recovery is needed *.
*not health advice

Rank	Fat source
..................
1	Extra virgin olive oil
2	Fatty fish (salmon, mackerel, sardines, herring, anchovies)
3	Avocados
4	Beef tallow (grass-fed preferred)
5	Lard (preferably from pasture-raised pigs)
6	Butter and ghee (grass-fed preferred)
7	Nuts (almonds, walnuts, macadamias, pecans)
8	Seeds (chia, flax, hemp, pumpkin, sunflower)
9	Full-fat plain yogurt and kefir
10	Eggs (whole)
11	Coconut and coconut oil (moderation)
12	Dark chocolate (high cocoa, low sugar)
13	Avocado oil
14	Processed meats with added fat (bacon, sausage) - rare only
15	Fried foods and foods cooked in reused oil - avoid
16	Margarine - avoid
17	Trans fats (partially hydrogenated oils) - avoid

Rank	Protein source 
......................
1	Fatty fish (salmon, mackerel, sardines, herring, anchovies)
2	Shellfish (shrimp, crab, lobster, mussels, oysters)
3	Eggs (whole, pasture-raised if possible)
4	Skinless white-meat poultry (chicken, turkey breast)
5	Grass-fed beef (lean cuts: sirloin, tenderloin, eye of round)
6	Other grass-fed red meat (lamb, bison, venison)
7	Full-fat plain yogurt and kefir (unsweetened)
8	Low-fat or nonfat dairy (Greek yogurt, skyr, cottage cheese, milk)
9	Pork (lean cuts, unprocessed)
10	Organ meats (liver, heart, kidney)
11	Soy foods (tofu, tempeh, edamame) - occasional, ferments preferred
12	Beans, lentils, peas - occasional, well-cooked
13	Nuts (almonds, walnuts, macadamias, pecans) - limited, raw/roasted
14	Seeds (chia, flax, pumpkin, sunflower) - limited
15	Quinoa - occasional, small portions
16	Processed meats (bacon, sausage, deli meats) - rare only
17	Protein powders with added sugars or artificial sweeteners - avoid

Rank	Carbohydrate source
...........................
1	Kefir (plain, unsweetened)
2	Plain yogurt and Greek yogurt (unsweetened)
3	Milk (plain, preferably whole)
4	Non-starchy vegetables (leafy greens, broccoli, cauliflower, zucchini, peppers)
5	Berries (strawberries, blueberries, raspberries, blackberries)
6	Other whole fruit (in moderation: apples, pears, citrus)
7	Legumes (beans, lentils, chickpeas, peas) - well-cooked, limited
8	Starchy vegetables (sweet potatoes, potatoes, squash) - limited
9	Quinoa - occasional, small portions
10	Other whole intact grains (oats, barley, buckwheat) - occasional, small portions
11	Refined grains (white bread, white pasta, white rice) - avoid or rare only
12	Fruit juice and smoothies - avoid
13	Added natural sugars (honey, maple syrup, coconut sugar) - rare only
14	Table sugar, high-fructose corn syrup - avoid
15	Sugar alcohols - avoid or rare only
16	Artificial/synthetic sweeteners - avoid

#health