Knowing what to eat has become so complicated – ‘expert’ advice is being thrown at us from government advisory committees with their food plates, nutrition scientists, Food Network Chefs, celebrities and news anchors.  It seems like everyone has an opinion on what we should be eating.   It seems like food isn’t even really food anymore but just a collection of calories, macronutrients and antioxidants.  There is always some new superfood!  Millions of dollars are being spent to find that one miracle food that will stop our decline into ill health and rising obesity.

Really what to eat is simple.  Eat real, authentic foods with consideration to quality and quantity and that is all.   If it has been processed and/or refined and packaged it is most likely devoid of any the wide array of raw materials your body needs to build and rebuild itself.   Your body can only properly digest and assimilate real whole foods as close to their natural state as possible.   We just need to get back to the basics ; the basic wisdom of eating; the intuitive knowledge that food – real food – supports our our health and well being.

At Authentic Human we sift through the constant barage of new information to see if there is anything new under the sun that will provide nourishment or accelerate healing and share what we learn on our blog.

Rule of Thumb: Authentic Food is whole natural food from animal (meat, fish and fowl), vegetable and fruit sources. When possible it should be seasonal, local and organic. Meat, fish and fowl should be raised true to their nature, meat should be grass fed, fowl should be free range and fish should be wild caught.

All the foods below are ‘Authentic Foods’ but based on your own bio individuality some may be better than others in helping you manifest your authentically best self which will be reflected in how lean and well you are. Food allergies and sensitivities are common and are something unique to each person that will need to be assessed. The lists are not exhaustive but include the most commonly available of each category.

Remember our Authentic Food Rule of Thumb when making choices.

Shopping List


Common: Beef, lamb, pork, veal, bison (buffalo)
Exotic: rabbit, goat, sheep (mutton), wild boar, deer, elk


Chicken, turkey, duck, quail, goose, pheasant


Chicken eggs, duck eggs, goose eggs, quail eggs


Salmon, tuna, mahi-mahi, trout, tilapia, sardine, bass, halibut, sole, haddock, cod, anchovy, herring


Shrimps, lobster, oysters, crab, scallops, clams, mussels

Oils & Fats

Olive oil, coconut oil, palm oil, nut oils like macadamia, almond & walnut, avocado oil, lard (pig fat), tallow (beef fat), duck fat, butter, (ghee) clarified butter

Other sources of Fats

Avocado & nut butters

Nuts & Seeds

Macadamia nuts, almonds, walnuts, pecans, cashews, brazil nuts, hazelnuts, pistachios, sunflower seeds, sesame seeds, pepitas or pumpkin seeds, pine nuts


Asparagus, broccoli, cabbage, cauliflower, celery, cucumber, bell peppers, onions, leeks, swiss chard, kale, spinach, artichokes, brussel sprouts, tomatoes, kohlrabi, green onions, eggplants, okra, lettuce, collard greens arugula, box choy, butternut, squashes (summer, winter), acorn squash, spaghetti squash, zucchini, pumpkin, mushrooms (portobello, button, chanterelle, crimini, shiitake, miitake, oyster, porcini, morel)

Root vegetables

Yams, potatoes, sweet potatoes, cassava, carrots, radishes, beets, turnips, parsnips, jerusalem artichokes,


Avocado, apricot, banana, coconut, apple, grapes, orange, blueberry, strawberry, cranberry, grapefruit, pears, peaches, plums, pomegranates, pineapple, papaya,cantaloupe, cherries, watermelon, green melon, kiwi, lemon, lime, lychee, mango, tangerine, nectarines, figs, dates, dragon fruit


Bay leaves, basil, cilantro, chives, coriander, dill, oregano, parsley, rosemary, sage, thyme, lavender, mint, tarragon,


Cumin, turmeric, cayenne pepper, nutmeg, paprika, cloves, ginger, black pepper, anise, fennel seeds, mustard seeds


Real salt, himalayan salt