The Diet

The Perfect Health Diet

Here’s our Perfect Health Diet food plate:

PHD_Apple_plate cropped

NOTE: This is our new food plate, updated 2015. Foreign translations of the original food plate may be found here.

We recommend:

  • About 3 pounds [1.4 kg] of plant foods per day, including:
    • About 1 pound [0.45 kg] of safe starches, such as white rice, potatoes, sweet potatoes, and taro;
    • About 1 pound [0.45 kg] of sugary in-ground vegetables (such as beets or carrots), fruits, and berries;
    • Low-calorie vegetables to taste, including fermented vegetables and green leafy vegetables.
  • One-half to one pound [0.25 to 0.5 kg] per day of meat or fish, which should include organ meats, and should be drawn primarily from:
    • ruminants (beef, lamb, goat);
    • birds (especially duck and wild or naturally raised birds);
    • Shellfish and freshwater and marine fish.
  • Low omega-6 fats and oils from animal or tropical plant sources, to taste. Good sources include:
    • butter, sour cream, beef tallow, duck fat;
    • coconut milk or oil
    • palm oil, palm kernel oil, olive oil, avocado oil, macadamia nut butter, almond butter, cashew butter
  • Acids to taste, especially citric acid (lemon juice, lime juice, orange juice, grapefruit juice), lactic acid from fermented or pickled vegetables, vinegars, tannic acids from wine, and tomatoes.
  • Broths or stocks made from animal bones and joints.
  • Snacks or desserts from our pleasure foods: fruits and berries, nuts, alcohol, chocolate, cream, and fructose-free sweeteners like dextrose or rice syrup.

By weight, the diet works out to about 3/4 plant foods, 1/4 animal foods. By calories, it works out to about 600 carb calories, primarily from starches; around 300 protein calories; and fats supply a majority (50-60%) of daily calories.

In the shadow of the apple are foods forbidden because of their high toxin content. Notably:

  • Do not eat cereal grains — wheat, barley, oats, corn — or foods made from them — bread, pasta, breakfast cereals, oatmeal. The exception is white rice, which we count among our “safe starches.” Rice noodles, rice crackers, and the like are fine, as are gluten-free foods made from a mix of rice flour, potato starch, and tapioca starch.
  • Do not eat calorie-rich legumes. Peas and green beans are fine. Soy and peanuts should be absolutely excluded. Beans might be acceptable with suitable preparation, but we recommend avoiding them.
  • Do not eat foods with added sugar or high-fructose corn syrup. Do not drink anything that contains sugar: healthy drinks are water, tea, and coffee.
  • Polyunsaturated fats should be a small fraction of the diet (~4% of total calories). To achieve this, do not eat seed oils such as soybean oil, corn oil, safflower oil, sunflower oil, canola oil, or the like.

We highly recommend certain foods for their micronutrients. These include liver, kidney, egg yolks, seaweeds, shellfish, fermented vegetables, and bone broths.

We also recommend augmenting the diet with certain supplements. See our Supplement Recommendations page. These nutrients are deficient in modern diets due to removal of minerals from drinking water by treatment, depletion of minerals from soil by agriculture, or modern lifestyles that deprive us of vitamin D by indoor living.

We recommend tweaking the diet for certain diseases. Neurological disorders often benefit from a diet that is ketogenic; other conditions may benefit from lower carb diets. These variations are discussed in the book:


See the “Buy the Book” page for other purchase options.

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2,880 Comments.

  1. Just lost a pound of the two I gained…starting to get the idea that for now a sweet potato, chopped steamed greens (beet greens, broccoli, spinach) bring my carbs up to a 70. I will wait on the beets and carrots until but add them much slower and lower. Loving the 3 tabs of ACV. My protein is always about 60gr and I have reduced my overall fats to a bit less than 90 grams – more coconut milk than butter – 1 tab butter and 2 tabs my homemade olive oil and coconut oil mayo. So far so good. Have a swell Sunday you all…it’s pretty gorgeous here in Southern Vermont…<3

  2. PeterC – I can’t make that leap yet – I’m sure I’ll get there but I can’t switch up my “science” about carbs and ignore greens and green veggies like broccoli in my total carb count. I’ve done low carb for a long time. I’ve also been Paleo for almost 9 years. I healed myself from respiratory stuff along my way. I have a good heard start with PHD. I’m taking this slow. It’s huge to me that I am adding sweet potato and some beets and carrots. I like the plan…it makes good nourishing sense. I’ll get there from here. Thanks for the reminder. I figure one week at a time…:)

  3. Thanks Darrin – still wrapping my brain around the leafy greens = no carbs – spinach, beet greens, don’t know where broccoli fits in but I eat about a cup chopped every day…I will got back and read more about it. I’m eating “spuds” in the form of Japanese sweet potato steamed – very delish. Not a carrot beet person though…never have been…not sure what to do there to replace…any ideas greatly appreciated. I appreciate your input. Like I said I’m going very slow with this…very. Like many here I suspect there is a wealth of “science” out there and lay people like me need to pick and choose and figure out what works individually..it’s daunting. I am very on board with PHD…just need to assimilate it all and I am. On to the new week…:)

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