FATS
MILK
Drink 1% or 2% milk, preferably organic, if you are concerned about weight gain and ultra-pasteurized milk if you are sensitive to milk. Don’t like milk? Flavor it to your taste with our yummy Milk Recipe. Milk contains a balance of carbs, protein and fat with easily absorbed calcium making it an ideal food with minimal preparation.
CHEESE
Eat cottage cheese and ricotta cheese (choose low fat if you are concerned about weight gain) as well as hard cheeses. We like Manchego, Parmesan Reggiano, and Comte.
HEAVY CREAM
Heavy cream should contain just cream and milk. Read your labels!
BUTTER
Grass-fed butter is best.
GHEE
Ghee is a type of clarified butter.
COCONUT OIL
Refined and filtered (does not taste like coconut).
OLIVE OIL
Have raw in salad dressings and dips as a condiment. Do not cook with it because the fat (monounsaturated fat) can easily convert and become more unstable and it can become rancid.