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You are here: Home / Members / Healthy Baby 101

Healthy Baby 101

Last Updated on: March 6, 2019 by Mark Volmer

What to Eat “Cheat Sheet”

 

Eat Liberally Comments
Grass-fed meat and poultry Beef, lamb, pork, chicken, duck, goat, venison, ostrich, etc.
Grass-fed organ meats Especially liver; 1-2, 3-ounce servings per week
Traditional fats Coconut oil, red palm oil, tallow, lard, duck fat, ghee, butter

 

Bone Broths Made from chicken bones, beef bones, fish heads; gelatinous

 

Fish 1 pound per week of fatty fish like salmon, sardines, mackerel

 

Eggs Especially yolks; free-range, organic preferred
Starchy tubers Yams, sweet potatoes, potatoes, yuca, taro, plantain, etc.
Non-starchy vegetables Cooked and raw emphasize dark leafy greens

 

Olives, avocados and coconuts Including full-fat coconut milk

 

Fermented vegetables Sauerkraut, kimchi, sauerruben, etc. (must be “raw” or “live”)
Fermented dairy products Kefir, yogurt, piima cream, etc. Homemade or plain (no sugar)
Herbal teas If pregnant, choose only pregnancy-safe teas

 

  

 

What to Eat “Cheat Sheet”

 

Eat in Moderation Comments
Whole fruit

 

2-4 servings per day, depending on blood sugar balance
White rice

 

3-5 servings per week, depending on blood sugar balance
Processed meat

 

Sausage, bacon, jerky; must be gluten-, soy- and sugar-free
Nuts and seeds

 

Soaked and dehydrated or roasted first; a handful or so per day
Green beans, sugar/snap peas

 

Technically legumes, but usually well-tolerated
Coffee and black tea

 

1 cup per day pre-conception; eliminate during pregnancy
Alcohol

 

3-4 drinks per week pre-conception; eliminate during pregnancy
Natural sweeteners

 

Honey, maple syrup, brown rice syrup in very small amounts as treat; avoid agave syrup completely (it’s very high in fructose)
Vinegar

 

Apple cider vinegar is particularly well-tolerated

 

 

What Not to Eat “Cheat Sheet”

  

Avoid Completely Comments
Processed and refined foods

 

Including “health foods” like protein powder, energy bars, etc.

 

Flour (white and whole grain)

 

Including gluten-free flour products

 

Whole grains

 

Wheat, barley, rye, oats, brown rice, spelt, quinoa, millet, amaranth
Legumes

 

Including beans (soy, pinto, black, kidney, etc.), peas, lentils, peanuts
Sugar and artificial sweeteners

 

Sucrose, high-fructose corn syrup, Splenda, Nutrasweet, xylitol, etc
Sodas and diet sodas

 

Natural soda water is permitted
Fruit juices

 

Often much too high in sugar with no fiber to slow absorption
Processed sauces and seasoning Often have sugar, soy, gluten, seed oils or all of the above

  

NOTES:

1. Avoid dairy if you have a known sensitivity. Often ghee, butter & cream are well tolerated even by those with lactose intolerance (they have very little lactose).

2. White rice is generally well tolerated because the food toxins (in the bran/hull of the grain) have been removed. However, if you are insulin resistant or diabetic, or don’t digest it well, avoid it.

3. A small amount (1-2 tsp.) of dextrose may also be used as a sweetener

 

  

Nutrient Requirements & Recommendations

 

Nutrient Recommended Daily Dose Top Food Sources Recommended Supplement
Vitamin A 20,000 – 25,000IU Beef liver, chicken liver, grass-fed dairy

 

Nordic Naturals Cod Liver Oil @10 mL per day

 

Vitamin D 2,000 – 4,000 IU+, depending on starting blood level

 

Herring, mackerel, salmon, sardines

 

Nordic Naturals Cod Liver Cod Liver Oil @10 mL per day

• Micellized or emulsified D3

Vitamin K No specific RDA

 

Kale, spinach, collards, beet greens

 

Shouldn’t be necessary with intake of leafy greens

 

Vitamin K2 No specific RDA

 

Goose liver, hard cheese, soft cheese, egg yolk

 

• K2 (MK-4) form at 1 mg/d
• Thorne Vitamin K2 Liquid
DHA Three 6-oz. servings of fatty fish per week

 

Fish eggs, mackerel, salmon

 

• Nordic Naturals Cod Liver Oil @10 mL per day
• DHA Purity (vegan) @2.5 mL per day 
Iron 23 – 27 mg/d

 

Duck liver, clams, pork liver, dried spices

 

Routine supplementation not recommended
• See doctor if experiencing signs & symptoms of anemia
Folate

 

800 – 1200 mcg (vegetarians and vegans should aim for higher end of that range)

 

Chicken liver, dark leafy greens

 

• Sublingual folate @600 – 800 mcg/d depending on dietary intake
• Solgar Folate 800 mcg
B12 5-10 mcg/d (or 20-30 mcg 2-3 times per week)

 

Mollusks, beef liver, wild trout & salmon, beef, milk

 

Methylcobalamin @ 5-10 mcg/ d or 20-30 mcg 2-3x/wk

 

Choline

 

450 mg

 

Egg yolks, beef liver, cruciferous vegetables

 

• Choline @450 mg per day

 

Biotin 35 – 60 mcg

 

Egg yolks, beef liver, avocado

 

• Biotin @35-60 mcg per day

 

Glycine No specific RDA

 

Bones, skin (bone broth soups)

 

• Glycine @1-2 g per day

 

  

NOTES:

• If you are including organ meats in your diet, the only additional nutrients you need are vitamin D, vitamin K2 and folate. These can be obtained by taking Nordic Naturals Cod Liver Oil and Nutrient 950 with Vitamin K (Pure Encapsulations).

• Supplementing with individual nutrients is only necessary when you can’t obtain Nutrient 950 with Vitamin K, or if you are not eating a particular recommended food (i.e. if you’re not eating fish, DHA supplementation is recommended).

 

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