Carbs are good, protein is good, fat should be kept low to moderate.
Guidelines: Low fat organic or pasture-raised meat is best. Protein should be a 35-45% of daily caloric intake.
Low fat cottage cheese
Non-fat Greek yogurt
Low fat Mozerrella
Eat as many as you like. Fruit should be well ripened. It's ok to drink juice. Candy and added sugar is OK in moderation as long as it comes from low or non-fat sources.
Guidelines: Try to keep fat as low as possible without being extreme. Saturated fat is safer than Polyunsaturated fat, but even saturated or monounsaturated can still induce the Randle Cycle. The Randle Cycle mimics diabetes. Inhibits carb metabolism, increases stress hormones.
Less Than Ideal Foods
Vegetable protein (beans/rice - pea etc.)
Pork (too fatty, poor production practices - IE grain fed)
Palm oil (Not environmentally friendly, the unrefined stuff contains a lot of vitamin A which can cause problems for some people. Ray Peat doesn't recommend it either, your mileage may vary.)
Pork Fat (too much polyunsaturated fat)
Chicken fat (too much polyunsaturated fat)
Guidelines: Starchy or fibrous foods feed gut bacteria. All (even good) gut bacteria produce endotoxin. Babies (the epitome of good health are born with sterile bowels) Endotoxin can harm the gut and leak into the bloodstream. The gut also produces large amounts of negative hormones including most of the body's serotonin.
High fiber drinks
Foods to avoid at all costs:
Soy (too estrogenic, anti-thyroid)
Try to avoid junk food which is low in nutrition, but even donuts and cakes are OK once in a while especially if they're low fat.
ALL vegetable oil including: cottonseed, canola, soybean, sunflower, safflower, corn oil, peanut oil. Also avoid lard.
Nuts and seeds: (almonds, walnuts, sunflower seeds, chia seeds, pistachios, etc. nuts contain high amounts of omega 6 and omega 3 oils)
Peanuts (technically a legume, contains lots of omega 6, and plenty of anti-nutrients)