Perfect Health Diet Cheatsheet

• Plant foods: should consist mainly of safe starches (e.g., white rice, potatoes, sweet potatoes, taro), sugary in-ground vegetables like beets or carrots, fruits, and berries.
• Animal foods: fish and shellfish, ruminant meats (beef, lamb, goat), birds (esp duck and wild or naturally raised birds) and eggs, with lesser amounts of pork and chicken. To diversify tastes, eat a variety of body parts, not just muscle meats; organ meats can be very nutritious.
• By weight, the diet should be about 2/3 plant foods, 1/3 animal foods. By calories, daily carbohydrate intake should be 400-600 calories, primarily from starches.  Vegetables don't count as calorie sources. Protein should be a modest fraction of daily calories — 200-400 calories — but eat to taste. Fats should supply most (50-70%) daily calories.
• Toxic foods:
  • No wheat, barley, oats, corn.
  • No calorie-rich legumes. Peas and green beans OK. No Soy and peanuts. Beans might be acceptable with suitable preparation.
  • No foods with added sugar or high-fructose corn syrup.
  • No seed oils: soybean oil, corn oil, safflower oil, sunflower oil, canola oil, etc. Coconut oil, clarified butter, and beef tallow are best.  Palm oil, lard, olive oil, and avocado oil are OK. Nut butters are possible.
• Nourishing foods: liver, kidney, egg yolks, seaweeds, shellfish, vegetable and bone broths. Sauces: an acid (lemon juice, vinegar), an oil, and herbs. Get sufficient salt.
• Critical micronutrients:  vitamin D, vitamin K2, iodine, selenium, magnesium, copper, chromium, and vitamin C.  Many of these can be obtained from sunlight (vitamin D) or foods:  seaweed for iodine, Brazil nuts for selenium, beef liver for copper. 

All of the above is taken from Perfect Health Diet: The Diet.