The Perfect Health Diet
Here’s our Perfect Health Diet food plate:
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.
via this link:
Hello Paul,
I’m convinced that your PHD is the best diet out there. However, I choose to be vegetarian for moral and religious/spiritual reasons. What would a vegetarian version of PHD look like? And would such a diet mean a large sacrifice in terms of health, compared to the normal diet?
Thanks in advance,
Eric
I eat a lacto-vegetarian diet myself, I’m not fully convinced about macro ratios but a lacto-vegetarian diet can supply every macro and micronutrient quite easily. I recall Paul saying he’s not really pro or anti dairy, but funnily enough the macros of the PHD are very similar to whole milk and Paul even commented on this before.
I don’t think he ever said it was similar to whole milk. He said it was similar to breast milk. From a Weston Price review of the book.
“ The Jaminets believe that our Paleolithic ancestors ate a range of 5-35 percent carb, 50-70 percent fat, and 15-25 percent protein.
These ratios are similar to those obtained from human breast milk, after adjusting for the excess of carbohydrate provided for the infant’s growing brain, and are similar to the composition of the human body.”
Cheers,
Peter
I can only give you my personal experience as I follow the PHD for a year now as a vegetarian (also ethical – I’m buddhist).
I eat more cheese – focus on raw milk, grass-feeded.
Include eggs since half a year – as an ethical decision – today there dies no male chicken for it anymore.
My health tremendously improved.
I take all of the recommended supps, too.
Last issue which is recovering at the moment is pain in the aches which is getting very better right now.
Other changes I made:
– take algae omega 3 oil (look for good quality, means low totox-values)
– add glycin regulary
Best,
Johannes
Buddha EXPLICITLY forbade his followers to be vegetarians.
No, as far as I know it‘s the other way round. I think he said eating flesh would be similar to eating your brother. As we all are sentient beings.
But I think its a personal/intimate decision which shouldn‘t be discussed. I will not engage in any religious argument.
Best,
Johannes
I completely agree that PHD is the best eating plan. (for Perfect Health!) As a 68 yr old woman, I have a few extra pounds that I struggle to lose. I would love to see an Apple graphic that shows recommendations for weight loss. Almost every day I find myself staring at the graphic to determine where & how much I should decrease to reduce intake and still maintain the correct nutrient panel. Paul, can you help? Or anyone who has suggestions with actual food items & amounts for weight loss? Thanks so much.
Hey Paul,
I have a question about which vegetables to eat every day and the variety of plant-based foods you mentioned.
My primary vegetable sources are cauliflower, broccoli, cucumbers, carrots, kale, peppers, onions and mushrooms.
Do you think that because of the toxicity and toxins it contains, it is better to consume 450g of a single vegetable (e.g. only 450g of broccoli and the following day only 450g of cucumbers) per day (so that there are more days in between until I eat a certain vegetable again) or of each vegetable daily to consume only a small amount (e.g. 100g carrots and 100g broccoli and 100g cucumbers…) but to eat the same vegetables in small quantities every day. So my question is whether by variety of vegetables you mean that you should eat a different type of vegetable every day or many different types of vegetables in small quantities every day. And is it harmful if I simmer the vegetables in a little butter and cream, since cream should actually be consumed as a luxury food?
And if I alternate between white rice and white potatoes every day, is that enough variety for my safe starches or should I introduce sweet potatoes and other safe starches?
And is it harmful if I eat 500ml of bone broth every day and add tomatoes and spinach to it? So could the toxins found in tomatoes and spinach cause problems if I consumed small amounts of them every day?
Thanks in advance.
Best regards
Marvin
Hi Marvin,
I guess I would prioritize:
– Mushrooms
– Onions and garlic
– Tomatoes
– Carrots
– Green leafy vegetables
– Cruciferous vegetables
– Sweet peppers, small amounts of spicy peppers
As far as how vegetables are distributed, I don’t think it matters. Some should be raw (eg sweet peppers) and some are better cooked. It is good to make stews and soups and put plenty of vegetables in there.
Yes, I think it’s fine to alternate between rice and what potatoes and let those be staple starches.
No, there’s no problem to eating tomatoes and spinach daily in modest quantities.
Best, Paul
Hello Paul,
many thanks for your response. I really appreciate your answers, your book and your blog posts and I am spreading your book to everyone I know. I can’t thank you enough for everything. I wish you and your family continued God’s blessings and good luck in your cancer research. I follow the posts on your website Angiex with great pleasure and hope that this can help many people in the future. I hope people recognize the service you have provided and will continue to provide for them through your work.
Best Regards
Marvin
Dear Paul,
does it make a difference whether you buy frozen vegetables or fresh vegetables?
Can nutrients be lost through freezing?
I find frozen vegetables very practical.
Best Regards
Marvin
In the book you recommend strength training once a week. Do you belive it is possible to gain strength and or also build muscle training once a weekol or really it’s about maintenance. Thanks in advanced
Hi Paul,
You replied in a one-off comment somewhere years ago (I can’t find it now): “Bad to worse: Oats<beans<corn<sugar<wheat<vegetable oil." Does this still hold true today? . . . Maybe beans would be least bad with suitable preparation? Oats (which I do like from time-to-time) you gave a grade of "D" in the book. Sugar is interesting as you still recommend we eat a bit for blood sugar control (at most 25g fructose/day). And you recommend eggs (which have tons of nutrition) despite having a fairly high PUFA content.
Thank you,
Pat
Hi Pat,
Great question. Yes, I think beans are fine with good preparation (soups/stews, hours at simmer). Oats are fine as an occasional food, I would not have them as a daily staple. Sugar is OK in moderation, eg a teaspoon of honey or added sugar per day on top of 3 servings of fruits and berries. Wheat I think most people can treat similar to oats but there are more questions about it and more potential for food sensitivity/allergy or autoimmunity, so everyone should try removing it periodically and see if they feel better. I eat wheat when traveling but generally confine myself to rice and potatoes at home, plus occasionally well cooked beans. Vegetable oil, I think this is best avoided. Yes, eggs are a nutritional powerhouse and should definitely be eaten. They do have significant PUFA, and 3-4 eggs per day will meet all your needs for omega-6, so you should generally avoid any omega-6 containing oil. Even olive oil I would consider inferior in this regard, I try to eat olives for their beneficial polyphenols and use butter/sour cream for fats.
Best, Paul
Hi Paul,
I wasn’t expecting your somewhat leniency towards wheat. Just trying to drill down what will dramatically hasten an early demise as I realize no diet will make me live forever. Avoiding seed oils, peanuts, and soy completely along with your subtle nuances concerning the foods above should be preventative. Any other foods you consider verboten? I appreciate your work because I always learn something new reading this blog.
Pat
Hi Pat,
It’s hard to have a firm scientific basis for absolutely excluding commonly eaten foods. If they were obviously or acutely toxic, they wouldn’t have become common foods in traditional diets. I think we can reasonably forbid anything that wasn’t available as a food 200 years ago, eg processed foods (this is the Paleo concept). Then we can be aware of the toxins in traditional foods, but then “the dose makes the poison” and the question becomes what level of intake is safe vs harmful. The exception to “the dose makes the poison” is allergy or autoimmunity, in which case even small doses can be quite harmful. But not everyone will react the same way. Wheat I would put in the class of, avoid entirely if you have reason to believe it excites immune activity, or keep the dose low if you don’t.
I strongly recommend circadian rhythm entrainment, which has a huge impact on longevity and is especially important to tend to as we age. Also some close attention to commonly deficient nutrients like magnesium, iodine, zinc, copper, calcium. But even something commonly abundant like salt can become deficient on individual diets, so it is good to have an awareness of nutritional needs and compare your intake to optimal intake.
I think the field of anti-aging nutrients and practices is a fertile opportunity for health improvement, but the research basis for many interventions is still young.
Thanks for the compliments. I hope to begin blogging again soon, mostly about our cancer company which is now in the clinic with our lead drug, but there should be opportunity to blog on natural health topics too.
Best, Paul
Might one with prostate cancer benefit from your drug?
Is it too early for the general public ?
Or not applicable to prostate cancer?
Hi Edward,
Yes, the drug may be of value in all solid cancers including prostate cancer. It is in Phase 1 clinical trials, so to be eligible patients have to have late stage advanced metastatic cancer and have failed or refused all approved therapies.
Best, Paul
Hi Paul, I honestly believe this diet has saved my health and hopefully added years to my life. I am though, probably like most, keen to understand if there are any revisions to the diet or any other information in the book as it has been some years since there has been a significant update.
Thanks for your hard work and for sharing this wonderful resource with the world.
Long time reader of PHD. I have followed the recommendations in a broader sense for years. Finally to a place where I can try using these guidelines to lose weight. I am over hundred pounds overweight. Trying to get the proportions right but I need some help. I’ve been told I must eat enough protein for my current weight. In order to do that I would throw off the recommended ratios. Do I just go with the average person ratios? Am I likely to lose muscle as I lose weight? So appreciate any help from Paul or anyone who knows the answer. Thanks
Hi Leigh,
For protein, and macronutrients generally, I would follow appetite: eat what looks good to you, don’t eat what repels you.
Keys for weight loss are (1) keep omega-6 fats down, (2) balanced nourishing natural whole foods diet, (3) circadian rhythm entrainment (light and exercise in the day, rest in a 12-hour night), (4) time-restricted feeding with food intake in the morning or mid-day as much as possible.
Best, Paul
Hello Paul,
I have noticed that I react negatively to fermented milk products such as sour cream, yogurt and cheese. Also on sauerkraut. But I really enjoy eating cheese and sour cream. I get itchy and sore spots on my hands, and then I’m completely dizzy and drugged. I also get very tired and have strange thoughts and anxiety. Do you have an idea what that could be? Is my intestine perhaps damaged and am I therefore reacting negatively to the added bacteria? I also develop eczema around my eyes and around my nose. I don’t want to give up dairy products. I don’t have such severe reactions to cream and fresh milk, except for itching and facial redness.
Best regards
Marvin
It sounds like it might be histamine intolerance. I get an overlapping set of symptoms from histamine intolerance myself. There are different causes of it but it does usually come down to an issue with intestinal biota.
Can I use beef and lamb as my main source of protein every day or will they give me an excess of iron? I do weight training and therefore pay attention to a slightly increased protein intake and ate 500g of roast beef every day for a while. Or should I use lean chicken meat because of the high iron content and replace the missing fat in the lean meat with butter? I don’t want to use fish as my main daily source of protein because of the omega-3 fatty acids.
Paul thanks for everything over the years. I would love to hear your thoughts on the topic of micro plastics, and any information on it’s affects on our health. Happy holidays!
Paul,
I have a question regarding the food reward system and organ meats.
I regularly eat liver and other organ meats from grass fed and wild animals. While I enjoy them and appreciate their nourishing effects, I don’t get the same satisfying feeling and mood boost that I get from say a ribeye. And despite enjoying them, I don’t look forward to the next ‘liver day’.
I am not alone. It seems most people do not enjoy liver, or find it palatable.
Which leads me back to my question:
If organ meats like liver are so healthy, why does the food reward system not encourage us to eat more of them?
Is the liver a detox organ that processes and stores toxins? If so, maybe that’s why we don’t like the taste of it. Maybe a detox organ is bad for us because it’s full of toxins. Liver to me is more like a garbage disposal. We have to learn to trust our body.
Hi Anna,
The liver doesn’t store toxins, it excretes them in feces.
Best, Paul
I measured my blood pressure today. I have been following the PHD for almost a year now. I am very muscular and have a very low body fat percentage. My systolic values are generally elevated and differ greatly between both upper arms. I read that deviations of more than 10 indicate arterial occlusive disease. What can I do to lower my blood pressure? I am very worried. Best wishes
Hi Marius,
What is your blood pressure? We generally had very good results with blood pressure at our retreats, and mine is between 100/60 and 110/70.
High brachial pulse pressure can be an indication of diabetes. Do you have diabetes or metabolic syndrome? Are you low carb?
Some things that are usually helpful are a balanced diet, circadian rhythm entrainment, and supplemental magnesium.
Best, Paul
Dear Paul, yesterday I measured five different values in five consecutive measurements on my right upper arm:
1. 140 systolic, 80 diastolic, 84 pulse
2. 150 systolic, 68 diastolic, 95 pulse
3. 146 systolic, 73 diastolic, 79 pulse
4. 175 systolic, 65 diastolic, 83 pulse
5. 151 systolic, 65 diastolic, 82 pulse
I took two measurements on my left upper arm:
1. 123 systolic, 74 diastolic, 81 pulse
2. 124 systolic, 74 diastolic, 84 pulse
I used a brand new measuring device. And tried to measure as accurately as possible.
My fasting blood sugar is between 100 and 110. After meals, it sometimes even rises above 140. But not always. I don’t have diagnosed diabetes. And I don’t have diagnosed metabolic syndrome either. I’m very muscular and athletic. I have a lot of stamina and do very intensive bodyweight exercise. Mainly push-ups, squats and pull-ups.
At the beginning, I had a very low-carb and particularly high-fat diet. But since I do a lot of exercise and they recommended increasing the carbohydrates in that case, I consumed more safe starches. I would say that I’m currently eating more carbohydrates again. And I’ve now reduced my fat consumption. Can I continue to eat saturated fat or is that dangerous in my case? I’m worried that my arteries are clogged. I’m turning 38. Best wishes
I have read so much contradictory information. In your book you have explained in detail why saturated fat is safe and good for your health. I am enthusiastic about your work and I believe you. Yet you read everywhere that saturated fat increases blood pressure, clogs arteries and causes heart disease. And it is precisely when you notice irregularities in yourself that you are particularly unsettled and run the risk of going down the wrong track. I trust you as a scientist but, what is even more important to me, I trust you as a human being. You believe in God and act out of charity. But I am not a scientist, I cannot evaluate and analyze studies and distinguish between truth and untruth. I have prayed to God to help me find the truth. And I do not believe that it is a coincidence that I came across you and your work after a long search. But my blood pressure is unsettling me. I do not want to have a stroke or a heart attack. I am simply very worried.
Hi Marius, not a physician and haven’t been on this website since around 2014 or so! My advice: see a physician. Don’t mess around too long looking for advice on the internet. Find a good doctor and shop around if you have to. Have you had a complete lipid panel and bloodwork done? If you have familial hypercholesterolemia for instance you need to get that under control ASAP. Your blood pressure elevation might be a measurement artifact, or something simple to treat, or a sign of something more serious that needs professional attention. Don’t spend a lot of time overthinking this on the internet/ go to a good primary doc or cardiologist and get this figured out.
Best wishes,
Chris
Hey Paul, which protein source would you prefer when doing weight training? Fish, beef or chicken? In an old comment of yours I read that more than half a pound of red meat a day could lead to an iron surplus. So would it be possible to eat 225g of red meat a day and also eat some salmon every day to increase the protein a little? And which fish should I use? Firstly because of the contamination of the fish and secondly so that I don’t have a problem with too much Omega 3? You actually only recommended salmon once a week? Best wishes
I’ve been reading “How not to Die” and receiving Facebook posts from nutritionfacts.org. Their views are almost diametrically opposed to PHD and whatever Dr. Greger says, he backs up with studies from medical journals/PubMed. I’m quite confused as you both make good points and back them up with research. How can you both be right?
Hi Paul, would you ever consider a role like this in government?
https://www.mahanow.org/nominees-for-the-people
Not at the moment, but at the right time and if I trusted the people in power, yes.
I’m happy to hear this, Paul. Even though your and Shou-Ching’s voices aren’t loud, their impact over the years has been far-reaching and profound. Something tells me the best is yet to come.
Hi Paul.
I was just wondering where tiger nuts would be on the food palate? Sweet plants or safe starches? I am intending consuming around 50g per day and just wondered if I should count them as part of my starches or sugary in ground plants? Thank you for any advice, it is much appreciated.
Best wishes,
Mark.
Hey, I’ve gotten a little closer to the cause of my problems in the last few months. I can say with absolute certainty that I react negatively to almost all foods I eat. Sometimes very severely, sometimes less severely. But I don’t have bloody diarrhea or diarrhea several times a day, so I hope I don’t already have a chronic inflammatory bowel disease like Crohn’s disease or ulcerative colitis. When I eat dairy products, I get swollen nipples (hormonal disorders) and I’m so foggy and stoned that I can’t interact with anyone. When I eat cheese, it’s particularly bad. But I also react to cream or butter or ghee. When I eat boiled egg yolk, my face turns red and I get dry, cracked patches on the back of my hands and forearms, as well as pressure in my head. When I eat chicken breast, I react with diarrhea and stomach pain. The reactions sometimes occur several hours after I’ve eaten something or the next day. The only thing I seem to be able to tolerate is beef and potatoes. I am absolutely certain that I have a problem with my gut. I have systematically documented everything over the last few months and because I react to almost everything, it was so difficult for me to identify a specific culprit. Because there was none. When I eat bone broth, my face flushes and my ears turn bright red and hot and I am completely foggy again. I am wondering what I can do in my situation. I react to foods that are actually healthy because something is wrong with my gut. Should I still consume them and hope that my gut slowly heals? Even though I then suffer from severe symptoms? On the other hand, I don’t know what I can eat anymore. I have done food allergy tests, all of which have been negative. Since I am still young and don’t want to develop an autoimmune disease due to my leaky gut, I urgently ask anyone who has a suggestion on how I could heal my gut to help me. I have asked a lot of questions in the last few months because I am desperate and have considered everything and I would like to apologize again for that. Best regards, Marvin
Marvin,
I would suggest you stick with beef and potatoes for a few weeks to a month, start there. Let your system calm down for a bit. I suggest you trial a few supplements if you can, and research them too: I suggest butyrate, a probiotic powder from the brand youtheory, and a multivitamin to start with. These should jumpstart you a bit. I also suggest trying the liquid from saurkraut if you can’t stomach the cabbage itself. If not that, perhaps a coconut yogurt but you have to get the probiotics in somehow.
Best,
Jas
Marvin I had some of these same problems. Firstly look in to meat broth instead of bone broth. Home broth is high histamines and causes me tons of problems. Secondly have you considered a parasite cleanse? I reacted horrible to most foods and did a cellcore cleanse (it is al herbs and binders) and 80% of my issues left. Consider it. You need a dr or Chiro or functional med Dr to order for you . I have a physician in my family so I’m happy to have him order for you if need be. Are you doing anything for gut health to replace the healthy flora? Most probiotics are dead (google how to test with milk) that you buy in store. Klaire labs probiotics are the best I’ve found. Butyrate from “body bio” is my go to. Also for inflammation perhaps look in to fermented skate oil from green pastures website. . It helps me a lot. I ALSO take shark liver oil for over all immunity.
I’m so sorry you are having so many issues. I hope this helps a bit. I will add that I’m investigating Dr makis research on parasites study of being destroyed by ivermectin and fenbendozole. Google that.
Sorry that should say BONE broth has high histamines not none broth
Hi Paul,
I have a question about dairy. For some reason whenever I eat any form of dairy it trickers my migraines, although the allergy tests I’ve taken say that I tolarate it.
I would love to be able to eat dairy, but as soon as I have some I get a migraine aura, followed by a migraine headache. I’ve also taken histamine tests, and show no sign of intolerance. I have celiac disease, though.
Is there anyway I could eat dairy? Any way to arrange my diet so that I could include it?
Anything I need to cut out that perhaps make them worse? I’m thinking eating low-sugar might help.
I would be immesly thankful for your input. I can’t seem to find anyone that can explain this, not even my doctor.
Hi Alisa, The immune system is very complex, and we don’t have lab tests for all the ways it can become sensitive to something. Generally if your immune system reacts to something you have to avoid it. However, fermentation will often remove the problem (so yogurt or sour cream or cheese may be possible), and sometimes people are sensitive to dairy from certain cows but not others, you can read about that here: https://www.healthline.com/nutrition/a1-vs-a2-milk. Also dairy with the proteins removed, as in ghee, can be tolerated when others are not.
Best, Paul
Thank you so much for the reply!
I’ll experiment with these different things and see if it makes a difference.
… I also have Menieres disease and eating dairy seem to make that worse too… I don’t understand how though, since I’m not allergic.
Hello
I am new to the PHD and getting started slowly as I just finished your book.
I am a little confused by the B50 complex weekly supplementation. This complex contains folic acid and earlier in the book there is a link to folic acid and prostate cancer.
Should I take this complex knowing the risk?
Thank you
Derek
Hi Derek,
It’s not necessary to take it, particularly if you eat eggs, seafood, liver once a week, and diverse vegetables. I no longer take it myself.
Best, Paul
Hi Paul,
We would be in your (further) debt, if you could please update the supplements page very soon!
Thanks and Happy 2025,
Jill
Hi Paul. I just have a quick question in regards to vitamin e. I’m struggling to find food sources which provide decent amounts, as it looks like vegetable oils, nuts and seeds are best sources (and I eat none of those) It seems to me to be a puzzling vitamin and I don’t know where our early ancestors would have got the rda from if I’m honest. I thought with it being a fat soluble vitamin it would be high in animal fats, but apparently not! I therefore just wanted to ask your thoughts on cold pressed wheat germ oil as a source? Not a natural source, I know, but it’s very high in this elusive vitamin. Thanks for your thoughts,
Best, Mark.
Just wondering why onions are not in the sweet plants section of the revised apple, when they are listed as an example of such on page 101 in the book under ‘healthful sugary plants’? Also, even after reading about ignoring vegetables when counting carb calories (because of the 40 calories used in digestion etc.) I’m still not sure whether or not I count the sugary vegetables listed, or ignore all veg?
Thank you for any clarification and apologies for not entirely understanding 🫤
Best,
Mark.