These are the foods that I can eat daily:
- Cheese, Cream, Laughing Cow (4 wedges)
- Cheese, Other, Hard (such as Smoked Gouda, Havarti, Ementaler, etc.) (3 oz)
- Cheese, Romano, grated (1 tbsp)
- Cream, Heavy Whipping (2-4 tbsp)
- Cream, Sour (1-2 tbsp)
- Coconut Oil (1sp), Ghee (1 tsp), or Olive Oil (1 tbsp)
- Almonds, raw (1 oz)
- Hazelnuts, raw, shelled (1 oz)
- Walnuts, raw, shelled (1 oz)
- Sesame Seeds, raw, kernels (1 oz)
- Sunflower Seeds, raw, kernels (1 oz)
- Pumpkin Seeds, raw, kernels (1 oz)
- Avocado, raw (0.5 – 1 cup)
- Bok Choy, cooked (1 cup)
- Broccoli, raw (2-4 oz)
- Mushrooms, sliced (1 cup)
- Onions, white, chopped (1 cup)
- Peas, split, dried, cooked (0.5 – 1 cup)
- Pepper, Sweet / Bell, Red, raw (1 cup)
- Spinach, cooked (1 – 1.5 cups)
- Strawberries, fresh (1 – 1.5 cup halves)
- Cod Liver Oil (1 tsp)
- Beef, grilled or fried (4 oz)
- LonoLife Beef Broth (1 K-cup)
- Egg, free range, boiled (2)
- Egg, free range, fried (1-2)
- Salmon, grilled or fried (4 oz)
- Pepper, Black (1 tsp)
- Paprika (1-2 tbsp)
- Sea Salt (1/4 tsp)
- Turmeric (2 tsp)
- Bottled or filtered water, 16.9 oz (5)
Those in bold are necessary nearly every day as a baseline to achieve the needed dietary reference intake values for the RDA recommendations. Please see the following references on the suggested values:
FDA DV – https://en.wikipedia.org/wiki/Reference_Daily_Intake
RDA IOM – http://www.consumerlab.com/RDAs/
NIH DRI – https://ods.od.nih.gov/Health_Information/Dietary_Reference_Intakes.aspx
I’ve mapped a plan in CRON-O-Meter using the bold food items to see that they meet the overall necessary components when added with Chromium Picolinate supplement (nothing meets the chromium requirement other than broccoli and brewer’s yeast, so supplements are the easiest way to go).
