As I wrote about previously, I am crafting what will be my long-term diet using a variety of sources.
Next up are the food recommendations from a genetic report I received from the company Geno Palate. This report has a lot of information including recommendations for macros (carbs, fats, protein), vitamins and minerals, sensitivities to lactose and gluten, and metabolizing ability for caffeine and alcohol. While the report does recommend an overall low-carb diet for me based on genetics, it also recommends a moderately low-fat diet and moderate-high protein. I’m not sure how all that balances out, but I’m still planning a diet that is generally low carb without being strictly ketogenic.
Vegetables
soybean sprouts
red bell pepper
okra
banana peppers
winter squash
jalapeño peppers
brussels sprouts
daikon
turnip greens
collard greens
bok choy
romaine lettuce
spinach
escarole
peas
sweet potatoes
Fruits
avocados
raspberries
blackberries
strawberries
cranberries
papaya
limes
lemons
Protein
chicken liver
bottom round steak
rabbit
veal
top round steak
eye of round beef
lean ground beef
beef tenderloin
herring
mackerel
eel
salmon
trout
catfish
pollock
nutritional yeast
whole eggs
tofu
soy burger
white beans
navy beans
lentils
pinto beans
Fats
canola oil
flaxseed oil
safflower oil
hazelnut oil
olive oil
Dairy
ricotta, part skim
gruyere
brie
swiss
fontina
provolone
lowfat kefir
plain lowfat Greek yogurt
plain nonfat Greek yogurt
plain whole milk Greek yogurt
Milks
unsweetened soy milk
vanilla soy milk
light soy milk
vanilla almond milk
Nuts and seeds
chia seeds
soy nuts
ground flaxseeds
almonds
hazelnuts
Herbs
spearmint
bay leaf
parsley
garlic
peppermint
Grains
multigrain bagel
wheat bagel
multigrain bread
brown rice bread
tapioca bread
corn tortilla
quinoa
amaranth
oats
whole wheat noodles
egg noodles
brown rice pasta
corn pasta
Supplements
High Omega-3 fatty acids (1130mg-1600mg per day)
Low Omega-6 fatty acids (5-7% per day)
High Zinc (9mg-17mg per day)
High Vitamin A (900mcg per day)
High Vitamin B6 (> 1.3mg per day)
High Vitamin B12 (> 2.4mcg per day)
High Vitamin D (45mcg-60mcg per day)
High Vitamin E (>15mg per day)
High Folate (400mcg-1000mcg per day)