Getting the Nutrients You Need by Sally Fallon
Vitamin A
cod liver oil daily
liver
butter
cream
eggs
Vitamin D
cod liver oil daily
pastured hen egg yolks daily
poultry liver
lard
bacon
shellfish
fish eggs
Vitamin K
emu oil daily
duck or goose liver weekly
duck or goose fat frequently
hard aged cheeses frequently
B vitamins
liver
egg yolks
Vitamin C
lacto-fermented foods daily
fresh fruits and vegetables
those who need a lot can take supplement Amla-C
Calcium & Phosphorus
raw milk
raw cheese daily
yogurt
kefir
Zinc
red meat
liver
shellfish
(eat frequently)
Iron
red meat
liver
(eat frequently)
Beneficial Bacteria
lacto-fermented foods (sauerkraut, beet kvass, homemade kefir & yogurt)
Healthy Fats
butter
olive oil
lard
coconut oil
duck fat
Good Natural Proteins
meat
fish
eggs
artisan-cured meat, bacon, salami, paté
Supplements
cod liver oil (vitamins A & D)emu oil (vitamin K)
desiccated liver (vitamins B12, B6, iron, zinc, phosphorus, & many other minerals)
Keys to Maintaining Weight
nutrient-dense food
regular schedule of eating
no snacking
no between-meal eating
no processed food
high fat low-med carbs