So yeah, it’s been a long time since I blogged! I have LOTS of things I want to write about to get caught up (numerous race reviews, for example…), but this particular article has been on my mind for a LONG time.
The Whole30 received quite a bit of attention in the media last year, which in general is a good thing because it’s an incredible way to reset your diet, learn what foods are causing issues for you, and for some people, even lose a little weight as a bonus! The downside to all of this attention is that the majority of news outlets that covered the program did a really terrible job! Many of them didn’t even bother to research the program well enough to understand what foods are and aren’t a part of the program, or why they are “temporarily” eliminated, and gave inaccurate information. Many of them turned to whichever random nutritionist or doctor they could get their hands on, most if not all of whom don’t know much about paleo, who are against it to begin with, or (and most importantly) who know NOTHING about Whole30 and yet felt confident enough to speak about it to the millions of people watching and reading.
Even though these tv spots and news articles brought a lot of attention to this great program, the result of all that media attention was the same misinformation being shared via these “experts” on nutrition that Whole30 is devoid in important nutrients that the body need, and that by eliminating foods such as dairy, grains and legumes – even for 30 days – you are doing your body a disservice. They believe that as a result of eliminating those foods during the whopping 30 days you are asked to stick to Whole30, you are completely missing out on the nutrients that you need in your diet. They couldn’t be more wrong.
Let’s start by outlining what exactly is allowed vs. not while on Whole30:
I’m here to point out not just how ill-informed they are, but how poorly they are doing at their jobs of nutritionist, doctor, you-name-it, by not acknowledging or recognizing that those same “missing” nutrients are readily available in SCORES of foods that are a part of a Whole30 diet. And this is aside from the fact that many people who DO consume these eliminated foods of the Standard American Diet are possibly missing out on the recommended values of these nutrients anyway, because we generally do poorly at selecting a diverse variety and high enough quantity of foods which meet those nutritional requirements. Now, I’d love to give these experts a pass since they started most of their interviews by demonstrating how little they knew about Whole30 to begin with, but if you know about FOOD, and you know which food groups AREN’T eliminated, then you should by process of elimination know that those foods also contain plenty of nutrients and that the eliminated foods are not the be-all-end-all sources for said nutrients.
So I present to you foods that provide essential nutrients, direct from the USDA’s Dietary Guidelines for Americans from 2005 and 2010 (it is published every 5 years and this year has not yet been released). I have gone through the nutrient example charts and separated the Whole30-approved foods from the rest. I have categorized all fruit and vegetable juices as not permitted as they should not be used as primary nutrition sources during Whole30, as well as some fats that are allowed explicitly to make dining out on Whole30 less complicated. This is not a complete list of dietary nutrients, just those that exist in the guideline documents.
As you read through, there will be a number of “not allowed” items on each list which have higher nutrient values than some of the approved foods, but please consider that during Whole30 the serving sizes you are eating are likely to be higher than the amounts used in the examples (for example, I usually eat more than 3oz of fish at a time and where it says half a cup of veggies, I’m more likely to be eating a cup or more – and I’m sure you are too!). You’ll also notice that the list of permitted foods is nearly always longer than the list of those not allowed, which means you still have TONS of options available to you to get all the nutrients you need.
I have also included the RDA (Recommended Daily Allowance) data for each nutrient for reference purposes only – taken from the USDA Dietary Guidelines for Americans except where noted otherwise.
Don’t let yourself get carried away with trying to nail down your nutrients down to the gram, milligram, etc. You should be focusing on making healthy, whole-food choices, not stressing and obsessing over your nutrient intake. Consuming a wide variety of plants and animal proteins will balance it out in the end. And these charts aren’t everything there is to eat – just the selection of data provided by USDA! There are many fruits and veggies that are likely not covered that you can consume and enjoy while doing a Whole30.
Potassium
“Potassium is crucial to heart function and plays a key role in skeletal and smooth muscle contraction, making it important for normal digestive and muscular function.” (http://bit.ly/1ExuFvL)
Food Sources of Potassium ranked by milligrams of potassium per standard amount. The AI for adults is 4,700 mg/day potassium.
WHOLE30 ALLOWED | STD PORTION | POTASSIUM (MG) | NOT PERMITTED | STD PORTION | POTASSIUM (MG) |
500-700MG | |||||
POTATO, BAKED, FLESH AND SKIN | 1 SMALL POTATO | 738 | WHITE BEANS, CANNED, ½ CUP | 595 | |
TOMATO PASTE | ¼ CUP | 664 | PLAIN YOGURT, NONFAT OR LOWFAT | 8 OUNCES | 531–579 |
BEET GREENS, COOKED | ½ CUP | 654 | PRUNE JUICE, CANNED | 1 CUP | 707 |
TOMATO PUREE | ½ CUP | 549 | CARROT JUICE, CANNED | 1 CUP | 689 |
SWEETPOTATO, BAKED | 1 MEDIUM | 542 | TOMATO JUICE, CANNED | 1 CUP | 556 |
CLAMS, CANNED | 3 OZ | 534 | |||
300-500MG | |||||
HALIBUT, COOKED | 3 OZ | 490 | BLACKSTRAP MOLASSES | 1 TBSP | 498 |
TUNA, YELLOWFIN, COOKED | 3 OZ | 484 | SOYBEANS, GREEN, COOKED | ½ CUP | 485 |
WINTER SQUASH, COOKED | ½ CUP | 448 | LIMA BEANS, COOKED | ½ CUP | 478 |
ROCKFISH, PACIFIC, COOKED | 3 OZ | 442 | SOYBEANS, MATURE, COOKED | ½ CUP | 443 |
COD, PACIFIC, COOKED | 3 OZ | 439 | TOMATO JUICE | ¾ CUP | 417 |
BANANAS | 1 MEDIUM | 422 | ORANGE JUICE, FRESH | 1 CUP | 496 |
SPINACH, COOKED | ½ CUP | 370-419 | MILK, NON-FAT, 1 CUP | 382 | |
TOMATO SAUCE | ½ CUP | 405 | LOW-FAT MILK OR BUTTERMILK (1%) | 1 CUP | 366–370 |
PEACHES, DRIED, UNCOOKED | ¼ CUP | 398 | PINTO BEANS, COOKED | ½ CUP | 373 |
PRUNES, STEWED | ½ CUP | 398 | LENTILS, COOKED | ½ CUP | 365 |
PORK CHOP, CENTER LOIN, COOKED | 3 OZ | 382 | KIDNEY BEANS, COOKED | ½ CUP | 358 |
APRICOTS, DRIED, UNCOOKED | ¼ CUP | 378 | SPLIT PEAS, COOKED | ½ CUP | 355 |
RAINBOW TROUT, FARMED, COOKED | 3 OZ | 381 | YOGURT, PLAIN, WHOLE MILK, | 8 OZ CONTAINER | 352 |
PORK LOIN, CENTER RIB (ROASTS), LEAN, ROASTED | 3 OZ | 371 | EVAPORATED MILK, NONFAT | ½ CUP | 425 |
CANTALOUPE | ¼ MEDIUM | 368 | LOW-FAT (1%) OR REDUCED FAT (2%) CHOCOLATE MILK | 1 CUP | 422–425 |
HONEYDEW MELON | 1/8 MEDIUM | 365 | SKIM MILK (NONFAT) | 1 CUP | 382 |
PLANTAINS, COOKED | ½ CUP SLICES | 358 |
Iron
“Iron is a mineral needed by our bodies. Iron is a part of all cells and does many things in our bodies. For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Having too little hemoglobin is called anemia. Iron also helps our muscles store and use oxygen.
Iron is a part of many enzymes and is used in many cell functions. Enzymes help our bodies digest foods and also help with many other important reactions that occur within our bodies. When our bodies don’t have enough iron, many parts of our bodies are affected.” (http://1.usa.gov/1ExvRiz)
Food Sources of Iron ranked by milligrams of iron per standard amount. All are ≥ 10% of RDA for teen and adult females, which is 18 mg/day.
WHOLE30 ALLOWED | STD PORTION | IRON (MG) | NOT PERMITTED | STD PORTION | IRON (MG) |
10-20MG | |||||
CLAMS, CANNED, DRAINED | 3 OZ | 23.8 | FORTIFIED READY-TO-EAT CEREALS (VARIOUS) | 1 OZ | 1.8 -21.1 |
OYSTERS, EASTERN, WILD, COOKED, MOIST HEAT | 3 OZ | 10.2 | |||
5-10MG | |||||
ORGAN MEATS (LIVER, GIBLETS), VARIOUS, COOKED | 3 OZ | 5.2-9.9 | |||
PUMPKIN AND SQUASH SEED KERNELS, ROASTED | 1 OZ | 4.2 | |||
SPINACH, COOKED FROM FRESH | ½ CUP | 3.2 | |||
BEEF, CHUCK, BLADE ROAST, LEAN, COOKED, 3 OZ | 3.1 | ||||
1-5MG | |||||
BEEF, BOTTOM ROUND, LEAN, 0″ FAT, ALL GRADES, COOKED | 3 OZ | 2.8 | FORTIFIED INSTANT COOKED CEREALS (VARIOUS) | 1 PACKET | 4.9-8.1 |
SARDINES, CANNED IN OIL, DRAINED | 3 OZ | 2.5 | SOYBEANS, MATURE, COOKED | ½ CUP | 4.4 |
BEEF, RIB, LEAN, ¼” FAT, ALL GRADES | 3 OZ | 2.4 | WHITE BEANS, CANNED | ½ CUP | 3.9 |
DUCK, MEAT ONLY, ROASTED | 3 OZ | 2.3 | BLACKSTRAP MOLASSES | 1 TBSP | 3.5 |
LAMB, SHOULDER, ARM, LEAN, ¼ ” FAT, CHOICE, COOKED | 3 OZ | 2.3 | LENTILS, COOKED | ½ CUP | 3.3 |
SHRIMP, CANNED | 3 OZ | 2.3 | KIDNEY BEANS, COOKED | ½ CUP | 2.6 |
GROUND BEEF, 15% FAT, COOKED | 3 OZ | 2.2 | CHICKPEAS, COOKED | ½ CUP | 2.4 |
TOMATO PUREE | ½ CUP | 2.2 | PRUNE JUICE | ¾ CUP | 2.3 |
BEEF, TOP SIRLOIN, LEAN, 0″ FAT, ALL GRADES, COOKED | 3 OZ | 2.0 | COWPEAS, COOKED | ½ CUP | 2.2 |
TOMATO PASTE | ¼ CUP | 2.0 | LIMA BEANS, COOKED | ½ CUP | 2.2 |
SOYBEANS, GREEN, COOKED | ½ CUP | 2.2 | |||
NAVY BEANS, COOKED | ½ CUP | 2.1 | |||
REFRIED BEANS | ½ CUP | 2.1 |
Calcium
“Calcium is one of the most important minerals for the the human body. Calcium helps form and maintain healthy teeth and bones. Proper levels of calcium over a lifetime can help prevent osteoporosis.
Calcium helps your body with:
- Building strong bones and teeth
- Clotting blood
- Sending and receiving nerve signals
- Squeezing and relaxing muscles
- Releasing hormones and other chemicals
- Keeping a normal heartbeat”
(http://1.usa.gov/1Exw3hY)
This is one of the FEW categories where non-Whole30 foods have higher nutrient content. That being said, I strongly urge you to read What About Calcium, written by Whole30 program creators Dallas and Melissa Hartwig (http://whole9life.com/2012/02/what-about-calcium/) for additional reading on calcium which explains in detail some of the misunderstandings about calcium and its overall importance to our health, and which is followed by a number of references to back up their research. Calcium is only a small part of the healthy bones equation.
The AI for adults is 1,000 mg/day.
WHOLE30 APPROVED | STD PORTION | CALCIUM (MG) | NOT PERMITTED | STD PORTION | CALCIUM (MG) |
400-500MG | |||||
FORTIFIED READY-TO-EAT CEREALS (VARIOUS) | ¾–1 CUP (ABOUT 1 OUNCE) | 250–1,000 | |||
ORANGE JUICE, CALCIUM FORTIFIED | 1 CUP | 500 | |||
PLAIN YOGURT, NONFAT | 8 OUNCES | 452 | |||
ROMANO CHEESE | 1½ OUNCES | 452 | |||
PASTEURIZED PROCESS SWISS CHEESE | 2 OUNCES | 438 | |||
PLAIN YOGURT, LOW-FAT | 8 OUNCES | 415 | |||
200-400MG | |||||
SARDINES, ATLANTIC, IN OIL, DRAINED | 3 OZ | 325 | TOFU, REGULAR, PREPARED WITH CALCIUM SULFATE | ½ CUP | 434 |
EVAPORATED MILK, NONFAT | ½ CUP | 371 | |||
SOY BEVERAGE, CALCIUM FORTIFIED, 1 CUP | 368 | ||||
FRUIT YOGURT, LOW-FAT | 8 OUNCES | 345 | |||
RICOTTA CHEESE, PART SKIM | ½ CUP | 337 | |||
SWISS CHEESE | 1½ OUNCES | 336 | |||
PASTEURIZED PROCESS AMERICAN CHEESE FOOD | 2 OUNCES | 323 | |||
PROVOLONE CHEESE | 1½ OUNCES | 321 | |||
MOZZARELLA CHEESE, PART-SKIM | 1½ OUNCES | 311 | |||
CHEDDAR CHEESE | 1½ OUNCES | 307 | |||
LOW-FAT MILK (1%) | 1 CUP | 305 | |||
MUENSTER CHEESE | 1½ OUNCES | 305 | |||
SKIM MILK (NONFAT) | 1 CUP | 299 | |||
SOYMILK, ORIGINAL AND VANILLA, WITH ADDED CALCIUM | 1 CUP | 299 | |||
REDUCED FAT MILK (2%) | 1 CUP | 293 | |||
LOW-FAT CHOCOLATE MILK (1%) | 1 CUP | 290 | |||
LOW-FAT BUTTERMILK (1%) | 1 CUP | 284 | |||
RICE MILK, WITH ADDED CALCIUM | 1 CUP | 283 | |||
WHOLE CHOCOLATE MILK | 1 CUP | 280 | |||
WHOLE MILK | 1 CUP | 276 | |||
PLAIN YOGURT, WHOLE MILK | 8 OUNCES | 275 | |||
REDUCED FAT CHOCOLATE MILK (2%) | 1 CUP | 272 | |||
1-100MG | |||||
PINK SALMON, CANNED, WITH BONE | 3 OZ | 181 | MOLASSES, BLACKSTRAP | 1 TBSP | 172 |
COLLARDS, COOKED FROM FROZEN | ½ CUP | 178 | SOYBEANS, GREEN, COOKED | ½ CUP | 130 |
SPINACH, COOKED FROM FROZEN | ½ CUP | 146 | COWPEAS, COOKED | ½ CUP | 106 |
TURNIP GREENS, COOKED FROM FROZEN | ½ CUP | 124 | WHITE BEANS, CANNED | ½ CUP | 96 |
OCEAN PERCH, ATLANTIC, COOKED | 3 OZ | 116 | SOYBEANS, MATURE, COOKED | ½ CUP | 88 |
KALE, COOKED FROM FROZEN | ½ CUP | 90 | OATMEAL, PLAIN AND FLAVORED, INSTANT, FORTIFIED | 1 PACKET PREPARED | 99-110 |
OKRA, COOKED FROM FROZEN | ½ CUP | 88 | |||
BLUE CRAB, CANNED | 3 OZ | 86 | |||
BEET GREENS, COOKED FROM FRESH | ½ CUP | 82 | |||
PAK-CHOI, CHINESE CABBAGE, COOKED FROM FRESH | ½ CUP | 79 | |||
CLAMS, CANNED | 3 OZ | 78 | |||
DANDELION GREENS, COOKED FROM FRESH | ½ CUP | 74 | |||
RAINBOW TROUT, FARMED, COOKED | 3 OZ | 73 |
Magnesium
“Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation [1-3]. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm [3].” (http://1.usa.gov/1ExwecR)
Food Sources of Magnesium ranked by milligrams of magnesium per standard amount. All are ≥ 10% of RDA for adult men, which is 420 mg/day.
WHOLE30 APPROVED | STD PORTION | MAGNESIUM (MG) | NOT PERMITTED | STD PORTION | MAGNESIUM (MG) |
100+ MG | |||||
PUMPKIN AND SQUASH SEED KERNELS, ROASTED | 1 OZ | 151 | BRAN READY-TO-EAT CEREAL (100%) | ~1 OZ | 103 |
BRAZIL NUTS | 1 OZ | 107 | |||
40-100MG | |||||
HALIBUT, COOKED | 3 OZ | 91 | QUINOA, DRY | ¼ CUP | 89 |
SPINACH, CANNED | ½ CUP | 81 | BUCKWHEAT FLOUR | ¼ CUP | 75 |
ALMONDS | 1 OZ | 78 | SOYBEANS, MATURE, COOKED | ½ CUP | 74 |
SPINACH, COOKED FROM FRESH | ½ CUP | 78 | MIXED NUTS, OIL ROASTED, WITH PEANUTS | 1 OZ | 67 |
CASHEWS, DRY ROASTED | 1 OZ | 74 | WHITE BEANS, CANNED | ½ CUP | 67 |
PINE NUTS, DRIED | 1 OZ | 71 | BLACK BEANS, COOKED | ½ CUP | 60 |
POLLOCK, WALLEYE, COOKED | 3 OZ | 62 | BULGUR, DRY | ¼ CUP | 57 |
TUNA, YELLOWFIN, COOKE | 3 OZ | 54 | OAT BRAN, RAW | ¼ CUP | 55 |
ARTICHOKES (HEARTS), COOKED | ½ CUP | 50 | SOYBEANS, GREEN, COOKED | ½ CUP | 54 |
PEANUTS, DRY ROASTED | 1 OZ | 50 | LIMA BEANS, BABY, COOKED FROM FROZEN | ½ CUP | 50 |
BEET GREENS, COOKED | ½ CUP | 49 | NAVY BEANS, COOKED | ½ CUP | 48 |
OKRA, COOKED FROM FROZEN | ½ CUP | 47 | TOFU, FIRM, PREPARED WITH NIGARI | ½ CUP | 47 |
HAZELNUTS | 1 OZ | 46 | SOY BEVERAGE | 1 CUP | 47 |
HADDOCK, COOKED | 3 OZ | 42 | COWPEAS, COOKED | ½ CUP | 46 |
OAT BRAN MUFFIN | 1 OZ | 45 | |||
GREAT NORTHERN BEANS, COOKED | ½ CUP | 44 | |||
OAT BRAN, COOKED | ½ CUP | 44 | |||
BUCKWHEAT GROATS, ROASTED, COOKED | ½ CUP | 43 | |||
BROWN RICE, COOKED | ½ CUP | 42 |
Dietary Fiber
“Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation. But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes and heart disease.” (http://mayocl.in/1ExwJUn)
Food Sources of Dietary Fiber ranked by grams of dietary fiber per standard amount. All are ≥10% of AI for adult women, which is 25 grams/day.
WHOLE30 APPROVED | STD PORTION | DIETARY FIBER (G) | NOT PERMITTED | STD PORTION | DIETARY FIBER (G) |
5-10 G | |||||
ARTICHOKE, COOKED | ½ CUP HEARTS | 7.2 | BEANS (NAVY, PINTO, BLACK, KIDNEY, WHITE, GREAT NORTHERN, LIMA), COOKED | ½ CUP | 6.2–9.6 |
PEAR | 1 MEDIUM | 5.5 | BRAN READY-TO-EAT CEREAL (100%) | 1/3 CUP (ABOUT 1 OUNCE) | 9.1 |
SPLIT PEAS, LENTILS, CHICKPEAS, OR COWPEAS, COOKED | ½ CUP | 5.6–8.1 | |||
SOYBEANS, MATURE, COOKED | ½ CUP | 5.2 | |||
PLAIN RYE WAFER CRACKERS | 2 WAFERS | 5.0 | |||
BRAN READY-TO-EAT CEREALS (VARIOUS) | 1/3–¾ CUP (ABOUT 1 OUNCE) | 2.6–5.0 | |||
1-5 G | |||||
ASIAN PEAR | 1 SMALL | 4.4 | GREEN PEAS, COOKED | ½ CUP | 3.5–4.4 |
MIXED VEGETABLES, COOKED | ½ CUP | 4.0 | WHOLE-WHEAT ENGLISH MUFFIN | 1 MUFFIN | 4.4 |
RASPBERRIES | ½ CUP | 4.0 | BULGUR, COOKED | ½ CUP | 4.1 |
SWEET POTATO, BAKED IN SKIN | 1 MEDIUM | 3.8 | SOYBEANS, GREEN, COOKED | ½ CUP | 3.8 |
BLACKBERRIES | ½ CUP | 3.8 | SHREDDED WHEAT READY-TO-EAT CEREAL | ½ CUP (ABOUT 1 OUNCE) | 2.7–3.8 |
PRUNES, STEWED | ½ CUP | 3.8 | WHOLE WHEAT SPAGHETTI, COOKED | ½ CUP | 3.1 |
FIGS, DRIED | ¼ CUP | 3.7 | OAT BRAN MUFFIN | 1 SMALL | 3.0 |
APPLE, WITH SKIN | 1 SMALL | 3.6 | PEARLED BARLEY, COOKED | ½ CUP | 3.0 |
PUMPKIN, CANNED | ½ CUP | 3.6 | |||
GREENS (SPINACH, COLLARDS, TURNIP GREENS), COOKED | ½ CUP | 2.5–3.5 | |||
ALMONDS | 1 OUNCE | 3.5 | |||
SAUERKRAUT, CANNED | ½ CUP | 3.4 | |||
BANANA | 1 MEDIUM | 3.1 | |||
ORANGE | 1 MEDIUM | 3.1 | |||
GUAVA | 1 FRUIT | 3.0 | |||
POTATO, BAKED, WITH SKIN | 1 SMALL | 3.0 | |||
DATES | ¼ CUP | 2.9 | |||
WINTER SQUASH, COOKED | ½ CUP | 2.9 | |||
PARSNIPS, COOKED | ½ CUP | 2.8 | |||
TOMATO PASTE | ¼ CUP | 2.7 | |||
BROCCOLI, COOKED | ½ CUP | 2.6–2.8 | |||
OKRA, COOKED FROM FROZEN | ½ CUP | 2.6 |
Vitamin A
“Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.” (http://1.usa.gov/1ExuP64)
Food Sources of Vitamin A ranked by micrograms Retinol Activity Equivalents (RAE) of vitamin A per standard amount. All are ≥ 20% of RDA for adult men, which is 900 mg/day RAE.
WHOLE30 APPROVED | STD PORTION | VITAMIN A (ΜG RAE) |
NOT PERMITTED | STD PORTION | VITAMIN A (ΜG RAE) |
1000+ RAE | |||||
ORGAN MEATS (LIVER, GIBLETS), VARIOUS, COOKED | 3 OZ | 1490-9126 | CARROT JUICE | ¾ CUP | 1692 |
SWEETPOTATO WITH PEEL, BAKED | 1 MEDIUM | 1096 | |||
400-900 RAE | |||||
PUMPKIN, CANNED | ½ CUP | 953 | |||
CARROTS, COOKED FROM FRESH | ½ CUP | 671 | |||
SPINACH, COOKED FROM FROZEN | ½ CUP | 573 | |||
COLLARDS, COOKED FROM FROZEN | ½ CUP | 489 | |||
KALE, COOKED FROM FROZEN | ½ CUP | 478 | |||
MIXED VEGETABLES, CANNED | ½ CUP | 474 | |||
TURNIP GREENS, COOKED FROM FROZEN | ½ CUP | 441 | |||
1-300 RAE | |||||
CARROT, RAW | 1 SMALL | 301 | INSTANT COOKED CEREALS, FORTIFIED, PREPARED | 1 PACKET | 285-376 |
BEET GREENS, COOKED | ½ CUP | 276 | VARIOUS READY-TO-EAT CEREALS, WITH ADDED VIT. A, | ~1 OZ | 180-376 |
WINTER SQUASH, COOKED | ½ CUP | 268 | |||
DANDELION GREENS, COOKED, | ½ CUP | 260 | |||
CANTALOUPE, RAW | ¼ MEDIUM MELON | 233 | |||
MUSTARD GREENS, COOKED | ½ CUP | 221 | |||
PICKLED HERRING | 3 OZ | 219 | |||
RED SWEET PEPPER, COOKED | ½ CUP | 186 | |||
CHINESE CABBAGE, COOKED | ½ CUP | 180 |
Vitamin C
“You need vitamin C for the growth and repair of tissues in all parts of your body. It helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels. Vitamin C is needed for healing wounds, and for repairing and maintaining bones and teeth.” (http://bit.ly/1ExwOr6)
Food Sources of Vitamin C ranked by milligrams of vitamin C per standard amount. All provide ≥ 20% of RDA for adult men, which is 90 mg/day.
WHOLE30 APPROVED | STD PORTION | VITAMIN C (MG) | NOT PERMITTED | STD PORTION | VITAMIN C (MG) |
50+ MG | |||||
GUAVA, RAW | ½ CUP | 188 | ORANGE JUICE | ¾ CUP | 61-93 |
RED SWEET PEPPER, RAW | ½CUP | 142 | GRAPEFRUIT JUICE | ¾ CUP | 50-70 |
RED SWEET PEPPER, COOKED | ½ CUP | 116 | VEGETABLE JUICE COCKTAIL | ¾ CUP | 50 |
KIWI FRUIT | 1 MEDIUM | 70 | |||
ORANGE, RAW | 1 MEDIUM | 70 | |||
GREEN PEPPER, SWEET, RAW | ½ CUP | 60 | |||
GREEN PEPPER, SWEET, COOKED | ½ CUP | 51 | |||
1-50 MG | |||||
STRAWBERRIES, RAW | ½ CUP | 49 | EDIBLE POD PEAS, COOKED | ½ CUP | 38 |
BRUSSELS SPROUTS, COOKED | ½ CUP | 48 | TOMATO JUICE | ¾ CUP | 33 |
CANTALOUPE | ¼ MEDIUM | 47 | |||
PAPAYA, RAW | ¼ MEDIUM | 47 | |||
KOHLRABI, COOKED | ½ CUP | 45 | |||
BROCCOLI, RAW | ½ CUP | 39 | |||
BROCCOLI, COOKED | ½ CUP | 37 | |||
SWEETPOTATO, CANNED | ½ CUP | 34 | |||
CAULIFLOWER, COOKED | ½ CUP | 28 | |||
PINEAPPLE, RAW | ½ CUP | 28 | |||
KALE, COOKED | ½ CUP | 27 | |||
MANGO | ½ CUP | 23 |
Vitamin D
“Your body must have vitamin D to absorb calcium and promote bone growth. Too little vitamin D results in soft bones in children (rickets) and fragile, misshapen bones in adults (osteomalacia). You also needvitamin D for other important body functions.” (http://wb.md/1ExwTLx)
RDA for both male and female individuals aged 1-69 is 15mcg and is 20mcg for individuals 70+.
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h3
WHOLE30 APPROVED | STD PORTION | VITAMIN D IN STANDARD PORTIONA,B (MCG) | NOT PERMITTED | STD PORTION | VITAMIN D IN STANDARD PORTIONA,B (MCG) |
10-20 mcg | |||||
SALMON, SOCKEYE, COOKED | 3 OUNCES | 19.8 | |||
SALMON, SMOKED | 3 OUNCES | 14.5 | |||
SALMON, CANNED | 3 OUNCES | 11.6 | |||
1-10 mcg | |||||
ROCKFISH, COOKED | 3 OUNCES | 6.5 | ORANGE JUICE | 1 CUP | 3.4 |
TUNA, LIGHT, CANNED IN OIL, DRAINED | 3 OUNCES | 5.7 | WHOLE MILK | 1 CUP | 3.2 |
SARDINE, CANNED IN OIL, DRAINED | 3 OUNCES | 4.1 | WHOLE CHOCOLATE MILK | 1 CUP | 3.2 |
TUNA, LIGHT, CANNED IN WATER, DRAINED | 3 OUNCES | 3.8 | REDUCED FAT CHOCOLATE MILK (2%) | 1 CUP | 3.0 |
FLATFISH (FLOUNDER AND SOLE), COOKED | 3 OUNCES | 2.5 | MILK (NONFAT, 1% AND 2%) | 1 CUP | 2.9 |
HERRING, PICKLED | 3 OUNCES | 2.4 | LOW-FAT CHOCOLATE MILK (1%) | 1 CUP | 2.8 |
PORK, COOKED (VARIOUS CUTS) | 3 OUNCES | 0.6–2.2 | SOYMILK | 1 CUP | 2.7 |
COD, COOKED | 3 OUNCES | 1.0 | EVAPORATED MILK, NONFAT | ½ CUP | 2.6 |
BEEF LIVER, COOKED | 3 OUNCES | 1.0 | FORTIFIED READY-TO-EAT CEREALS (VARIOUS) | ¾–1¼ CUP (ABOUT 1 OUNCE) | 0.9–2.5 |
CURED HAM | 3 OUNCES | 0.6–0.8 | RICE DRINK | 1 CUP | 2.4 |
EGG, HARD-BOILED | 1 LARGE | 0.7 | |||
SHIITAKE MUSHROOMS | ½ CUP | 0.6 | |||
CANADIAN BACON | 2 SLICES (ABOUT 1½ OUNCES) | 0.5 |
Vitamin E
“Vitamin E is an antioxidant that protects body tissue from damage caused by substances called free radicals. Free radicals can harm cells, tissues, and organs. They are believed to play a role in certain conditions related to aging. The body also needs vitamin E to help keep the immune system strong against viruses and bacteria. Vitamin E is also important in the formation of red blood cells and it helps the body use vitamin K. It also helps widen blood vessels and keep blood from clotting inside them. Cells use vitamin E to interact with each other and carry out many important functions.” (http://1.usa.gov/1Exx09X)
Food Sources of Vitamin E ranked by milligrams of vitamin E per standard amount. All provide ≥ 10% of RDA for vitamin E for adults, which is 15 mg a-tocopherol [AT]/day.
WHOLE30 ALLOWED | STD PORTION | AT (MG) | NOT PERMITTED | STD PORTION | AT (MG) |
5-8MG | |||||
SUNFLOWER SEEDS, DRY ROASTED, | 1 OZ | 7.4 | FORTIFIED READY-TO-EAT CEREALS | ~1 OZ | 1.6-12.8 |
ALMONDS | 1 OZ | 7.3 | SUNFLOWER OIL, HIGH LINOLEIC, | 1 TBSP | 5.6 |
1-5MG | |||||
HAZELNUTS (FILBERTS) | 1 OZ | 4.3 | COTTONSEED OIL | 1 TBSP | 4.8 |
MIXED NUTS, DRY ROASTED | 1 OZ | 3.1 | SAFFLOWER OIL, HIGH OLEIC | 1 TBSP | 4.6 |
TURNIP GREENS, FROZEN, COOKED | ½ CUP | 2.9 | PEANUT BUTTER | 2 TBSP | 2.5 |
TOMATO PASTE | ¼ CUP | 2.8 | CANOLA OIL | 1 TBSP | 2.4 |
PINE NUTS | 1 OZ | 2.6 | WHEAT GERM, TOASTED, PLAIN | 2 TBSP | 2.3 |
TOMATO PUREE | ½ CUP | 2.5 | PEANUTS | 1 OZ | 2.2 |
TOMATO SAUCE | ½ CUP | 2.5 | PEANUT OIL | 1 TBSP | 2.1 |
AVOCADO, RAW | ½ AVOCADO | 2.1 | CARROT JUICE, CANNED | ¾ CUP | 2.1 |
OLIVE OIL | 1 TBSP | 1.9 | CORN OIL | 1 TBSP | 1.9 |
SPINACH, COOKED | ½ CUP | 1.9 | |||
DANDELION GREENS, COOKED | ½ CUP | 1.8 | |||
SARDINE, ATLANTIC, IN OIL, DRAINED | 3 OZ | 1.7 | |||
BLUE CRAB, COOKED/CANNED | 3 OZ | 1.6 | |||
BRAZIL NUTS | 1 OZ | 1.6 | |||
HERRING, ATLANTIC, PICKLED | 3 OZ | 1.5 |
Disclaimer – I’m not a doctor! Don’t eat what you eat because I said to eat it! But I DO encourage you, if you don’t know much (or anything) about Whole30 to check out both It Starts With Food and The Whole30: The 30-Day Guide to Total Health and Food Freedom
If you want to see everything in detail in its original format, you can view it here: http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm#AppB8
And here: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf