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Nuts and nut butters

Preferably raw, unroasted, unsalted

  • almonds
  • brazil nuts
  • cashews
  • hazelnuts
  • macadamia nuts
  • pecans
  • pine nuts
  • pistachios
  • walnuts
  • NO PEANUTS - they are not nuts (they are legumes)


  • avacado
  • olives


  • Almond oil
  • avacado oil
  • olive oil

Fish highest in omega-3

  • halibut
  • herring
  • mackerel
  • orange roughy
  • sardines
  • tuna


  • omega-3 enriched eggs (from algae or flax-fed chickens)


  • plain
  • herb
  • flavored (Italian, Oriental, Thai)

Protein powder

  • egg protein
  • vegetable protein
  • whey protein

"A" list carbohydrate sources


asparagus artichoke hearts arugula bamboo shoots bell peppers (all colors) bok choy broccoli brussel sprouts cabbage cauliflower celery chard chives cilantro cucumbers endive eggplant fennel greens (collard, turnip, mustard,chard) hot peppers kale kahlrabi lettuce (all varieties except iceberg, which is low in nutrients) leeks mushrooms okra onions parsley radicchio radishes rutabaga scallions seaweed snow peas spinach sprouts string beans turnip watercress zucchini

High fiber starches

  • "La Tortilla Factory" tortilla (really?)
  • "Manna from Heaven" bread (1/4 inch slice-8 grams protein, counts as protein)
  • low card fiber crackers (2-3/day)


  • black soybeans
  • hummus (as condiment, not meal)

The Rosedale Diet
by Ron Rosedale

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