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The Truth About...

Your Grocery Cart
By Nick Pineault, “The Nutrition Nerd”

LEGAL DISCLAIMER
The information presented in this work is by no way intended as medical advice or as a substitute for medical coun-
selling. The information should be used in conjunction with the guidance and care of your physician. Consult your
physician before beginning this program as you would with any exercise and nutrition program. If you choose not to
obtain the consent of your physician and/or work with your physician throughout the duration of your time using the
recommendations in the program, you are agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of Nick Pineault there are risks
of injury or illness which can occur because of your use of the aforementioned information and you expressly assume
such risks and waive, relinquish and release any claim which you may have against Nick Pineault or its affiliates as
a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the
program.

MY DISCLAIMER
The legal mumbo-jumbo aside, the truth is that you can go ahead and ask your physician for nutrition advice – but
don’t expect to get quality answers.
This will offend a LOT of people, but most doctors simply have no clue of what you should eat.
In fact, one study showed that more than 50% of doctors have LESS nutritional knowledge than their patients (which
are mostly clueless too). (Reference: Am J Clin Nutr September 1993 vol. 58 no. 3 319-325)
The simple fact that hospitals still serve junk like sugar-laden Jell-O and other processed foods to their patients
proves once again that you should never rely on the medical industry to give you nutrition advice.
The only way you can get a different body and life is by taking different steps than the millions of overweight people
in the US and around the world. It starts by getting information from independent sources that really care about your
results.
Thankfully, that’s what you’re doing right now.

© 2013 Nick Pineault. All Rights Reserved. http://www.nickpineault.com For support: support@nickpineault.com
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Who’s The
Nutrition
Nerd?
My name is Nick Pineault,
and I’m a nutrition nerd so you don’t have to be.
Studying food, nutrition and how they affect our bodies is
my life passion – and distilling it down to help people like
you make informed food choices and get in the best shape of
their life is my life mission.
After all – who really has time to go through thousands of
research papers, blog articles, books and documentaries
to understand and simplify how we should eat to make our
waist smaller and our health superior?
Probably no one but me – because I actually enjoy doing that
stuff.
People don’t make poor food choices on purpose. They sim-
ply eat on auto-pilot; and food around them is so terrible that
this takes a toll on their health and happiness.
If I need to spend as much time reading about a very keen
subject and separating facts from fiction as it would take me
to watch the entire Lord of The Rings trilogy (I’m a nerd –
what do you expect?), I’ll do so.
The fact that my work is now endorsed by dozens of fitness
coaches, fat loss experts and other nutrition geeks from all
around the planet tells me I’m doing something right.
Nutrition is a mess to understand, and I’ll simplify it until it
looks like child’s play.
These days, you’ll find me writing or reading about nutri-
tion in some park or café in Montreal, Quebec (yes – I live
with eskimos and meese in the cold and “wild” Canada) or
connecting with other passionate health & fitness experts
somewhere on the planet.
I’m that international (not!).
Feel free to contact me at nick@nickpineault.com to ask
questions or share your success story.
Also make sure to join me over on my blog, where the real
nerdiness happens: www.nickpineault.com
Finally, I want to tell you: You’re awesome.
You took action and decided to get informed – and make real
change in your life. You’re an inspiration to people around
you who are still stuck eating food that will make them sick
and fat.
If you like what I do, please support me by recommending
this product to your friends and family, or to anyone you
know would benefit from it.
As I always say…
Keep it simple and healthy,
Nick Pineault
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Table of Contents
Is This The Best Grocery Cart You Can Pull Off?................................................ 5
Too Expensive............................................................................................................... 6
Too Hard To Find........................................................................................................... 9
Too Confusing............................................................................................................. 12
Sources.................................................................................................................... 30

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Is This The Best
Grocery Cart
You Can Pull Off?
I’m not talking about the occasional treats you put in there.
Sugary and refined treats are OK – because I know you don’t
eat them all the time and still expect to lose weight, right?
I’m talking about the ingredients that are staples in your diet
– the ones you eat every single day.
Here are the 3 important questions you must ask yourself
about your weekly shopping cart:
I know… this gets freaking complicated sometimes. I really
wish we could just pack our grocery cart with any random
food and be done with it. But we have to play with the cards
we’re dealt with.
Hopefully, this guide will help you clear out any confusion
and give you the tools necessary to buy smarter, and get the
most nutrition out of every buck – even if you’re as broke as
a joke.

Is the price right? Am I investing money on the right

foods? (read the “Too Expensive” chapter)
Am I shopping at the right place? (read the “Too Hard
To Find” chapter)
Am I buying the right foods that contain the right
ingredients? (read the “Too Confusing” chapter)

5
Too
Expensive }
Healthy Foods Cost More
I would love it to be different. But in reality, healthy foods do
cost more.
Fruits
Apricot Nectarines
The sad fact is – cheap farming practices give us cheap food. Banana Papaya
Confining chickens in a space the size of a sheet of Cantaloupe Pear
paper1 Grapefruit Starfruit
Honeydew Tangerine
Factory farms creating massive manure lagoons that pol-
lute our water supply2,3 Kiwi Watermelon

Giving feedlot beefs 15 million pounds of antibiotics

every year just to prevent them from getting sick4
Veggies
Alfalfa sprouts Lettuce
Exposing Americans to more than 4.5 billion pounds of Broccoli Mustard greens
pesticides every year to grow produce faster5
Cabbage Parsley
The Government giving 20X more subsidizes to sugary Carrots Peas
and processed foods than to fruits and veggies Collards Onions

Raising a chicken or beef the way it’s supposed to costs

more. So in the end, consumers have to pay more. Protein
Tuna (limit to once Raw nuts
So if you want to lose more fat, build more lean muscle and
a week though) Raw seeds
transform your health, expect your grocery bill to increase.
Eggs Non-fat plain yogurt
But if you care about any of the above, food quality should Beans (buy in bulk) Low-fat milk (if you can
be on your list of priorities, right next to the other essential tolerate it)
Lentils (buy in bulk)
needs like having a place to live in and appropriate clothing.

That being said, I know some people are on really tight bud-
gets and may struggle to even feed their families.
Carbs
Barley Organic corn
If that’s your case, not all hope is lost. There’s a way to make Brown rice Potatoes
the best choices possible, even if you’re on a very limited Millet Quinoa
“food stamp diet”.
Oats (groats or steel Most grains bought in bulk
cut, if possible)
The “Cheap & Healthy” Food List
Being on a budget shouldn’t be a reason to grab a $1 burger
at your local fast food joint – 365 days a year. If you buy the
following cheap yet healthy ingredients, you can pull off
Fats
miracles at the grocery store: Avocado Extra Virgin Olive Oil (buy
THIS brand in bulk)
Coconut oil (buy THIS
brand in bulk) Ghee (buy THIS brand in bulk)
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Cut Your Grocery Bill In Half
Each one of the following strategies will help you reduce your grocery bill by a fraction. The good news is – after they stack
up, they will make a HUGE difference on your budget.

1. Avoid wasting food.

The average American wastes about 1,400 calories per day worth of food – which means they waste half of their money.
Plan smarter, and pay less.

2. Use fresh vegetables and fruits that are in season.

They are easy to get, have more flavor, and are usually less expensive.

3. Plan out your meals ahead of time

You will save money by buying only what you need.
and make a grocery list.

4. Compare the price and the number of servings from fresh, canned, and frozen forms of the same veggie
or fruit. Canned and frozen items may be less expensive than fresh.

5. Buy legumes in bulk, not in cans.

45X more than beans in bulk like THIS package.
You may not realize this, but canned beans cost around

6. Don’t shop when you’re hungry. Shopping after eating will make it easier to pass
on the tempting snack foods. You’ll have more of your food budget for vegetables and fruits.

7. Buy vegetables and fruits in their simplest form.

Pre-cut, pre-washed, ready-to-eat, and processed foods are convenient, but often cost much more than
when purchased in their basic forms.

8. Ditch processed foods. Granola bars, microwavable meals and other food products
may be handy, but they have no place on a tight budget. Stick with whole foods and simple recipes.

8
Too Hard
To Find }
The Groceries Dilemma
Let’s be honest here. No one wants to spend an entire day
every single week shopping for food.
The grocery store. The Butcher. The fish market. The health
food store. The farmer’s market. The local farmer you heard
about.
Buying food from 10 different places is unproductive, boring
and downright insane. To reduce the time it takes you to run
the errands, stick with 2-3 places maximum.
The good news is – wherever you choose to shop for food,
there’s always a way to make the right choices.
At The Grocery Store
If you only have access to a “regular” grocery store or can’t
afford most ingredients sold in fancy health food stores, it
doesn’t mean that you’re doomed to eat yourself fat.
You should be able to find the following foods at most
grocery stores:
Vegetables
Fruits
Rice
Beans and lentils
Eggs
Raw nuts and seeds
Seeds
Fish and shellfish
Olive oil (try to find extra virgin)
Avocados
Meat and poultry (if they’re factory-raised, choose lean
cuts)
Also, you’ll probably find the following ingredients if you
shop at Walmart, Costco, Kroger, Supertarget, Safeway,
Whole Foods Markets and Trader Joe’s:
Grass-fed and pasture-raised meats
Coconut oil
Raw honey
Stevia, xylitol or erthritol
Unrefined sea or rock salt
Coconut products (milk, dried, etc.)
Fermented veggies (like sauerkraut)
Organic stock
There’s no way you won’t be able to find healthy foods at
your local grocery store. Avoid the center aisles where the
crap is, and you’ll automatically make the right choices.
At The Health Food Store
Most health food stores sell some or all of the ingredients I
recommend in The Truth About Fat Burning Foods, along
with supplements, fruits and veggies.
The thing you need to be very aware of are the clerks. From
my own experience, some of them will make you the wrong
recommendations or sell you overpriced products.
Use your own judgment and the information in here before
taking any decision.
Consult THIS list to find a health food store near you.
At The Farmers’ Market
Farmers’ markets can be the place where you spend the
most money, or where you get the best savings of your
entire life.
Once you locate a farmers’ market near your area using the
list HERE, use these strategies to get the most bang out of
your buck:
1. Develop relationships. Farmers
often give great deals to regular customers, so fidelity is the
key.
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2.Try new foods. Very common produce
(potatoes, carrots, lettuce) are often more expensive, while
Online
If you don’t have access to a local health food store or a
other less-known fruits and veggies will be cheaper but as farmers’ market – or just want to save time and get the best
nutritious. Learn to expand your palate and to cook with prices available – ordering online is your best choice.
new ingredients – you’ll avoid diet boredom.
You’ll find a lot of online retailers that offer cheap or even
free shipping on food products that may be hard to find
3. Buy in bulk. Farmers are often stock with
surplus in-between seasons and will sell tomatoes, pump-
elsewhere.

Here’s my list of the best online retailers:

kins or cabbage for next to nothing. Plan a weekend and can
those veggies – you’ll save a ton of money during the next Amazon
year. Almost every healthy food can imagine. The free shipping is
very interesting if you plan on spending more than $25.

4. Shop with friends and family.

Farmers usually offer discounted “cases” of food that can be
too much for one person, but that might be perfect to share
between 3-4 households.
At The Butcher
Butchers are often aware of where the meat they sell comes
from, and that’s a big plus for you. Ask your butcher if your
beef is fed grass, if the animals are given antibiotics, etc.
Buy in bulk and stock up your freezer. You’ll often end up
paying 10 to 20% less that way.
At The Fish Market
Another place you can make sure your food has been raised
and fed the right way. Ask the sellers if their fish is wild-
caught, and where it comes from.
You’ll find the freshest fish and seafood around the town,
and will probably won’t pay more than what you already pay
for products of questionable quality at the supermarket.
Nuts.com
Nuts, dried fruits, chocolate & sweets, sweeteners, snacks,
coffee & teas, baking goods, superfoods.
Teccino
Dozens of herbal teas and teas.
Tropical Traditions
Coconut oil, red palm oil, and a ton of organic products
(sweeteners, snacks and even cosmetics).
Upgraded Self
High quality products designed for performance.
US Wellness Meats
Grass-fed beef, lamb & bison, pasture-raised poultry & pork,
wild caught seafood, organic snacks.
YouBars
Create your own organic, all natural protein/nutrition bar.
You actually get to choose the ingredients and even the
name.

At The Exotic Food Store

You’ll find several speciality food stores (Indian, Asian, etc.)
in most big cities. Pay those a visit and check out what they
sell.

You’ll often find hidden treasures like really cheap coconut

oil or other products that’ll end up costing you way less than
at the health food store.

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Too
Confusing }
“Is This Healthy Or Not?”
Do you find yourself staring at food labels in a grocery store aisle more often than you’d like? I know, that sucks.
The confusing thing is that every food product under the sun claims to be healthier than the competition.
In reality, most of these claims are just a clever amalgam of deception, fancy marketing, shady science and proven graphic
design – all designed to make you buy more stuff.
The “Truth About…” guides will help you understand the science behind fat burning foods and give you clear recommenda-
tions. Here’s the shorter, clearer and more condensed version of what you should buy.

Protein

Beef, Bison, Lamb

Grade Where To Buy
Best
Pasture-raised or 100% grass-fed (verify Visit a local farmer
the farmer tells the truth)
Good Grass-finished Online: US Wellness Meats
Ok Lean grain-fed cuts
Avoid Cheap by-products like hot-dog sausages

Summary
Learn where your meat is coming from and how it’s raised
If you have to eat grain-fed meat, stick with the leanest cuts that won’t contain the usual toxins stored in the animal’s fat
Like everything else, eat beef in moderation and within your daily calorie needs

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Chicken, Pork, Duck, Turkey
Grade Where To Buy
Pasture-raised (animals are free and Visit a local farmer
Best allowed to eat insects or whatever they
feel like)
Online: US Wellness Meats

Good Lean organic cuts

Ok Lean grain-fed cuts

Avoid Cheap by-products like hot-dog sausages

Summary
Factory raised and grain-fed animals all have a higher risk of containing traces of antibiotics and low levels of omega-3
Pasture-raised animals give meat that contains more fat-burning nutrients and less toxic chemicals that contribute to
belly fat
If you have to eat these factory meats, stick with the leanest cuts possible
This idea applies to other animals like lamb, ducks, turkey, etc.

Fish & Seafood

Grade Where To Buy
Best Fresh wild-caught Visit a local farmer

Good Canned wild-caught Online: nickpineault.com/vital-choice

Ok Lean farmed cuts

Cheap by-products like imitation crab
Avoid
meat

Summary
If you choose them wisely, fish and seafood are still good sources of essential fat-burning nutrients
Wild-caught fish contain less mercury and other dangerous contaminants
As a general rule, choose smaller fish like salmon, sole or tilapia instead of large species like tuna, shark or swordfish

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Wild Meats
Grade Where To Buy
Best Any wild meat Visit your butcher
Online: dartagnan.com (for foodies only)

Summary
Wild game is a great source of lean meat, perfect to manage your caloric intake
This meat doesn’t carry the usual contamination and hormone-disrupting toxins that come with commercially-raised
beef, pork or chicken
When hunted with good practices, it’s a sustainable resource

Eggs
Grade Where To Buy
Best Organic and pasture-raised Local farmer or grocery store

Good Pasture-raised

Ok Regular eggs
Egg Beaters® and egg replacement
Avoid
products

Summary
Eggs from hens that are allowed to roam in open pastures contain a lot more nutrition than eggs from confined hens
Read the labels closely, and never hesitate to do a quick background check on the manufacturer when in doubt
Eggs with added omega-3 show little to no benefits
Look for the claims “organic” and “pastured”, that indicate your eggs contain all the fat-burning nutrition you’re paying for

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Milk
Grade Where To Buy
Best Raw, grass-fed and organic Local farmer for raw milk (if it’s legal in your state or
country)
Good Pasteurised, grass-fed and organic
Grocery store or health food store
Ok Pasteurised and organic

Avoid Regular milk and flavored milk

Summary
Most people have a hard time digesting pasteurised or even raw milk, which means dairy will impair their fat loss
instead of accelerating it
You have a 1/6,000,000 chance of getting sick from raw milk. Compare that to a 1/8,000 chance of dying from
a car accident…
If you have to stick with pasteurized milk, organic is your best bet to avoid dangerous hormones and pesticides

Yogurt
Grade Where To Buy
Best Raw, grass-fed, organic and plain Local farmer for raw yogurt (if it’s legal in your state or
country)
Good Grass-fed, organic and plain
Grocery store or health food store
Ok Organic and plain (Greek or regular)

Avoid Regular yogurt and flavored yogurt

Summary
If you have any kind of intolerance to milk protein, it would be wise to avoid yogurt to reduce potential bloating and
inflammation
Yogurt is not as a good source of probiotics as it claims to be
Your best choice is organic plain Greek yogurt that doesn’t contain any fillers or artificial ingredients, sweetened natu-
rally (example: fruits, raw honey or maple syrup)

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Cheese
Grade Where To Buy
Best Raw, grass-fed and organic Local farmer for raw cheese (if it’s legal in your
state or country)
Good Grass-fed and organic
Grocery store or health food store
Organic or a cheese alternative made
Ok
with tapioca starch
Regular cheese and fake “cheese”
Avoid
products like

Summary
Raw, grass-fed cheeses have a higher fat-burning potential than everything else out there
Organic pasteurized cheese is your next best choice
All cheeses must be eaten in moderation, and within your daily calorie needs
Be cautious when looking for non-dairy cheese alternatives: Most of them are processed and contain terrible ingredients

Soy Products
Grade Where To Buy
Organic fermented soy products (natto, Grocery store or health food store
Best
miso, soy sauce)
Online: nickpineault.com/miso
Ok Organic unrefined soy products
Non-organic soy products and soy
Avoid
by-products

Summary
Soy may screw up your hormones and potentially lead to weight gain, but studies don’t agree
Like it’s the case with other processed foods, any kind of processed soy is to be avoided as much as possible
Fermented soy products contain less potentially problematic compounds, more nutrients and less allergen, making them
a smarter choice by default for a leaner and healthier body
GMO soy may be linked to immune system reduction, even though studies don’t agree. I suggest avoiding GMOs by
sticking to organic soy

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Cured Meats
Grade Where To Buy
Best Organic, artisanal and pasture-raised Grocery store or health food store

Good Pasture-raised Online: Regular beef jerky

Ok Regular beef jerky Online: Pasture-raised beef jerky

Cheap processed salami and other cured
Avoid
meats

Summary
Bacon and other cured meats from pasture pigs contain more healthy saturated and monounsaturated fats, minerals and
vitamins than the regular supermarket kind
Nitrites may not be much of a problem, especially if vitamin C is added to cured meats
Meats cured the traditional way are healthier

Nuts
Grade Where To Buy
Grocery store or health food store
Best Raw and organic
Online: Raw nuts
Ok Raw
Roasted nuts and nuts with added oil or
Avoid
sugar

Summary
Roasted and rancid nuts contain inflammatory fats and little nutrition
Snack on fresh, raw nuts; but keep in mind that they are very calorie-dense
To make them stay fresh longer, keep nuts in an air-tight container in the fridge

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Peanuts
Grade Where To Buy
Raw and organic (Valencia and Wild Grocery store or health food store
Best
jungle are the best kinds)
Online: Raw peanuts
Ok Raw
Online: Wild jungle peanuts
Roasted nuts and nuts with added oil or
Avoid
sugar

Summary
Avoid peanut butters that contain added hydrogenated oils and sugar
If you can tolerate them, peanuts provide a good source of protein, magnesium, folate, vitamin E, copper, arginine and
fiber – making them a good fat-burning snack when consumed in moderation
Like nuts, peanuts contain very fragile oils that are damaged in the high temperature roasting process. For that reason,
you should stick with raw, organic peanuts
Aflatoxins can be found in a lot of other food products, and can be lower in popular brand peanut butters
To avoid aflatoxins completely, choose Valencia peanuts or wild jungle peanuts

Seeds
Grade Where To Buy
Grocery store or health food store
Best Raw and organic
Online: Raw seeds
Ok Raw
Roasted nuts and nuts with added oil or
Avoid
sugar

Summary
High in nutrients and healthy fats, seeds can be a great addition to your fat-burning diet
Keep flax, pumpkin and sunflower seeds in the fridge to preserve their freshness
Like roasted nuts, roasted seeds you find on supermarket shelves contain rancid oil and very little nutrition. Stick with
fresh, raw seeds or roast them yourself at very low temperatures
Seeds contain mostly fat and are calorie-dense. Portion control is the name of the game
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Legumes
Grade Where To Buy
Organic and prepared from scratch (soak- Grocery store or health food store
Best
ing and boiling)
Online: Beans
Good Prepared from scratch
Online: Lentils
Ok Canned beans

Avoid Fried beans

Summary
Legumes are a very cheap source of protein and fiber. They are very filling and will keep you full for hours
Canned legumes show way less benefits than prepared dried legumes, and are harder to digest
Preparing legumes to increase their nutritional content and remove all the digestive distress and bloating that usually
comes with them is easy and simply requires a little bit of extra planning
Green beans and peas can be consumed raw or boiled

Fat

Vegetable oil
Grade Where To Buy
Ok Organic and first pressed (cold use only) Grocery store or health food store

Avoid All other vegetable oils

Summary
Unlike what the Food Industry and even some so-called “experts” may have told you, vegetable oil is heavily processed
and contains little to no nutrition
Refined vegetable oil – even the non-hydrogenated kind – may contain a lot of trans fat, the most dangerous and inflam-
matory fat there is
Like other inflammatory foods, vegetable oil will slow down your fat loss and recovery, especially if you’re like most
people who consume 10% of their daily calories in the form of soybean oil…

20
Butter & Margarine
Grade Where To Buy
Best Raw, organic and grass-fed butter Grocery store or health food store

Good Organic and grass-fed butter Online: nickpineault.com/kerrygold

Ok Regular butter

Avoid Margarine and other spreads

Summary
There is no way on Earth margarine is healthier and more effective to burn fat than butter, no matter what the Govern-
ment, the Food Industry or even your doc might say.
Because butter is very calorie-dense (like any fat), use it in moderation and stay within your daily calorie needs
The most-fat burning butter (packed with CLA) is organic raw butter from grass-fed cows, but any kind of butter is better
than any kind of margarine

Olive Oil
Grade Where To Buy
Grocery store or health food store
Best Cold pressed, organic and extra virgin
Online: Organic olive oil
Good Cold pressed, extra virgin

Avoid Regular olive oil with no grade

Summary
Cold pressed, organic, extra virgin olive oil from a small producer is your best bet
Olive oil contains fragile unsaturated fats and burns easily. Never heat it too much or you’ll create the same dangerous
inflammatory fats contained in refined vegetable oil
Chances are olive oil you can find at your local supermarket are fake. Use the fridge test to be sure yours is legit
Stick with olive oil in a dark or opaque bottles and close the lid tightly to prevent it from going rancid

21
Coconut Oil
Grade Where To Buy
Organic virgin coconut oil or expeller- Grocery store or health food store
Best
pressed (extracted without chemicals)
Online: Virgin coconut oil (coconut taste)
Regular virgin coconut oil or expeller
Good
pressed (extracted without chemicals) Online: Expeller-pressed coconut oil (tasteless)
Avoid Refined coconut oil

Summary
Saturated fat is not to be feared, unlike what the so-called “experts” are telling you
Coconut oil is one of the healthiest cooking oils you can use, and is proven to help you lose weight
That being said, it’s calorie dense like any other fat source, so don’t go overboard (2-3 tbsp. a day will go a long way)
Organic virgin coconut oil is your best bet if you want to coconut taste
If you want to avoid the taste in your recipes, grab organic coconut oil that’s expeller-pressed without the use of
any chemicals
Other coconut products like coconut milk and shredded coconut show the same benefits

Animal Fat
Grade Where To Buy
Grocery store or health food store
Best Organic and pasture-raised
Local farmer that raises animals on pastures
Good Pasture-raised

Avoid Factory animals’ fat

Summary
Animal fat is perfect for cooking, especially beef tallow
The only animal you should ever consume is from grass-fed or pasture-raised healthy animals
Avoid factory-raised animals’ fat at all costs: it will contain most of the chemicals and antibiotics you want to avoid

22
Carbs

Bread
Grade Where To Buy
Grocery store or health food store
Best Sprouted grain bread
Look for the Ezekiel brand (sprouted grain bread)
Ok 100% whole grain bread

Avoid Breads made with refined grains

Summary
White bread is basically white sugar, but in a different form. Eat it as a treat or as a post-workout meal to minimize its
fattening effects
Whole grain bread is a better choice, but can still contain all the wrong ingredients. Check the ingredients list carefully
Sprouted grain bread is the best choice. It packs a lot more nutrition than other breads and will curb your appetite better
If gluten is a problem for you, stick with gluten-free bread

Pasta
Grade Where To Buy
Best
Organic and gluten-free, or shirataki Grocery store or health food store
noodles
Online: nickpineault.com/shirataki
Good Gluten-free (rice, quinoa, etc.)

Ok 100% whole wheat pasta

Avoid Pasta made with refined grains

Summary
Like bread, pasta is very easy to indulge on. Controlling your carbs is key to lose weight, so be very smart about it
If gluten is a problem for you, stick with gluten-free pasta made with rice, quinoa or any other gluten-free grain
If you’re a pasta lover trying to cut carbs, you need to try shirataki noodles. With 0 carbs and 0 calories, you can literally
eat those every single day without any effect on your weight loss

23
Flour
Grade Where To Buy
Best
Organic and gluten-free (coconut, rice, Grocery store or health food store
bean, etc.)
Online: Coconut flour
Good Gluten-free
Online: Rice flour
Ok 100% whole wheat flour

Avoid Flour made with refined grains

Summary
Refined white flour is as fattening as sugar
Learn to bake with different flours to increase the nutrient content and avoid gluten if needed

Breakfast Cereals
Grade Where To Buy
Best Organic and gluten-free
Grocery store or health food store
Online: Paleo granola
Good Gluten-free

Ok 100% whole wheat flour

Cereals made with refined grains and
Avoid
sugary ingredients

Summary
Most breakfast cereal brands are closer to a Frankenstein dessert than to a healthy breakfast. They are NOT a good way
to start your day and will slow down your fat loss big time
If you want to eat cereal and lose weight, you need to portion control very carefully
Look for high fiber, high protein, and all-natural breakfast cereal

24
Oats
Grade Where To Buy
Grocery store or health food store
Best Oat groats or steel cut oats
Online: Oat groats
Good Rolled oats

Avoid Instant oats and oats with added sugar

Summary
Popular brand instant oatmeal is rarely a good choice
Unprocessed oats (rolled, steel cut or groats) can be a good breakfast choice, especially if you work out in the morning
Even though oats do not contain gluten, some gluten-intolerant people might get triggered by it

Potatoes
Grade Where To Buy
Grocery store or health food store
Best Organic colored or regular potatoes

Ok Regular potatoes

Avoid Fried potatoes

Summary
Like a lot of other foods, potatoes contain toxins that might be a problem for some people
You need to test how your body reacts to them, and adjust your consumption accordingly
If you can tolerate them, potatoes are a great gluten-free carb source that contains a lot of essential nutrients
Always store your potatoes in a cool, dark place and never eat potatoes that turned green or that sprouted
Remove the skin before eating your potatoes to get rid of most of the toxins

25
Veggies
Grade Where To Buy
Best
Fresh, organic and local or fermented Grocery store, farmer’s market or health food store
veggies like sauerkraut
Online: Sauerkraut
Good Local

Ok Frozen

Avoid Canned veggies and veggie products

Summary
Eating more veggies will probably help you burn more fat
While they’re technically veggies, sweet potatoes and
potatoes fall in the carbs category with bread, pasta and
other grains. Adjust your consumption accordingly
Cruciferous veggies like broccoli and cauliflower are a
great choice and won’t suppress your thyroid if you don’t
have any iodine deficiency
Don’t count veggie calories and carbs in your daily limit.
More is better
Try to buy fresh local veggies most of the time. Fresher is
always more nutritious
If you can, always eat the organic version of veggies that
are in the “Dirty Dozen Plus” list
Eat more fermented veggies, which may contain even
more probiotics than supplements for a small fraction of
the price
Certain veggies may give you adverse reactions. Never
afraid to test and monitor how your body reacts to certain
foods
Don’t fall for food products that are said to contain “serv-
ings of vegetables”. They often contain little to no nutri-
ents

Fruits
Grade Where To Buy
Best Fresh, organic and local Grocery store, farmer’s market or health food store
Good Local

Ok Frozen

Avoid Canned fruits, fruit juice and fruit products

Summary
Fruits do contain sugar, but they are a great snack choice
that will help you reduce your overall calories and curb your
appetite
For maximum fat loss, stick with 1-3 portions of fruits per day
Overripe fruits contain more fructose and may be more fattening
Superfruits are NOT magical fat burners. They simply contain
more antioxidants and nutrients than other fruits
Your best bet is sticking to local in-season fresh fruits
Some people are allergic to certain fruits. Monitor your reac-
tions and learn to deal with it
It’s really easy to go overboard with fruit derivatives. Portion
control is everything
26
Sweeteners

Natural Sugars
Grade Where To Buy
Unrefined sugars (raw honey, maple Grocery store or health food store
Best
syrup, etc.)
Online: Raw honey
Regular honey (from China), refined agave
Avoid syrup, non-organic molasses, fake maple Online: Maple syrup
syrup

Summary
Natural sugars are generally less fattening than refined sugars
That being said, natural sugar is still sugar. Consuming too much will lead to fat gain and a vast array of health problems
A lot of natural sugars (like honey and agave nectar) are refined and basically no different than white sugar. Follow the
above recommendations to make sure you're buying the right thing

Sugar Alcohols
Grade Where To Buy
Non-GMO xylitol and erythritol made Grocery store or health food store
Best
outside of China
Online: Xylitol
Xylitol and erythritol made in China or
Avoid Online: Erythritol
from GMO corn

Summary
Xylitol and erythritol are probably good alternatives to sugar – but only if you can tolerate them
Like any sweetener, they must be used in moderate quantities
Always choose xylitol made from birch and made outside of China
Always choose erythritol made from non-GMO corn and made outside of China

27
Stevia
Grade Where To Buy
Stevia powder, liquid or blend (with Grocery store or health food store
Best
erythritol or inulin)
Online: Stevia powder
“Stevia in the raw” and “Purevia” brands
Avoid Online: Liquid stevia
– they both contain 95% sugar
Online: Stevia blend
Summary
Stevia is safe to use and is a much better choice for fat loss and health than artificial sweeteners
The whole stevia plant shows more benefits than the extracted sweetening agents rebaudioside A and stevioside
Stevia blends (erythritol and stevia) are a good choice, but I personally prefer pure non-GMO erythritol
Calorie-free or not; all sweeteners must be consumed in moderation

Condiments
Recommended brand
Soy sauce.....................................................................San-J
Mayonnaise............................. Wilderness Family Naturals
Stock...................................................................... Rapunzel
Salad dressing.......................................................... Bragg’s
Hummus............................................................Wild Garden
Curry paste.................................................................Patak’s
Snacks
Recommended brand
Raw food bars...........................................Dale’s Raw Foods
Popcorn......................................................Arrowhead Mills
Kale chips.............................................. Rhythm Superfoods
Beef jerky...................................................... Organic Prairie
Protein powder..................................... BioTrust Low Carb™
Chocolate..................................................................Dagoba

Seasonings
Recommended brand
Salt................................................................The Spice Labs
Herbs.........................................................................Frontier
Spices........................................................................Frontier
Drinks
Recommended brand
Coffee...................................................... Bulletproof Coffee
Tea........................................................................Davidson’s
Coconut water........................................................Vita Coco
Sugar-free soda............................................................ Zevia

28
Superfoods Essential Supplements
Recommended brand Recommended brand
Superfruits.................................................Navitas Naturals
Probiotics ..............................................BioTrust Pro-X10™
Chlorella......................................................Source Naturals
Greens ....................................................Athletics Greens®
Cocoa.........................................................Navitas Naturals
Fish oil ..................................... Athletics Greens® Omega3
Maca........................................................... The Maca Team
Omega-3 vegan alternative...................... Deva DHA & EPA
Matcha green tea powder.................................... Stash Tea
Protein powder .................................... BioTrust Low Carb™
Spirulina..............................................................Now Foods
Protein powder (vegan alternative).......Sunwarrior Warrior
Blend

Advanced Supplements Protein cookies (optional treat).. BioTrust™ Protein Cookies

Recommended brand Vitamin D .............................Athletics Greens™ Vitamin D3

Vitamin C ...........................................Sisu Ester-C® 600mg
Digestive enzyme..............................BioTrust AbsorbMax™
BCAAs............................................ BioTrust BCAA Matrix™
Fat burner (leptin optimization)............ BioTrust LeptiBurn™

29
Sources }
(They don’t call me “The Nutrition Nerd” for nothing...)
1 http://awionline.org/sites/default/files/uploads/documents/fa-broilerfactsheet-022812.pdf
2 http://www.nrdc.org/water/pollution/cesspools/cesspools.pdf
3 http://www.factoryfarmmap.org/wp-content/uploads/2010/11/FactoryFarmNation-web.pdf
4 http://www.pbs.org/wgbh/pages/frontline/shows/meat/safe/overview.html
5 http://www.psr.org/environment-and-health/confronting-toxics/pesticides/
6 http://www.ewg.org/goodfood/
7 Taken from: http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet9SmartShopping.pdf
8 http://www.plosone.org/article/info%3Adoi%2F10.1371%2Fjournal.pone.0007940

Sources 31