IFM
n
Core Food Plan Comprehensive Guide
8
Frequently Asked Questions
© 2016 The Institute for Functional MedicineIFM
n
Core Food Plan Comprehensive Guide
8
Touring Through the Food Plan
© 2016 The Institute for Functional Medicine
The CFP is a whole-foods way of eating that allows for balanced meals. The food list provides a “snapshot” of
healthy foods to choose every day. It suits all eating styles, with vegetarian or vegan options. Additionally, healthcare
providers may make other recommendations based on an individual’s specic dietary needs.
This section of the Comprehensive Guide is organized by category of food. In some cases, healthcare providers
may choose to recommend daily calorie amounts for an individual based on his or her age, gender, size, and activity
level. These amounts can be met by selecting specic foods within each of the dierent categories each day. Calorie
counting is usually only needed initially to help individuals understand portion sizes and learn how to balance
choices of protein, fat, and carbohydrate-rich foods. As one becomes more practiced in following the CFP, the
quality of foods—rather than calorie amounts—will become more of a priority. Once balancing quality protein, fat,
and carbohydrates in meals becomes intuitive, there will be no need to count calories.
Proteins: Plant and Animal Sources
The two key words to remember when choosing plant and animal proteins are
lean and clean. As Michael Pollan writes in his book, Food Rules,
“Eat animals
that have themselves been well fed.”
Grass-fed and pasture-raised beef, wild-
caught sh, and meat and eggs from free-range poultry are all excellent sources
of protein and healthy fats. For plant proteins, the best choice is a complete
protein from organic sources. A complete protein is one that has all of the amino
acids that are essential to human health. Soy is a complete protein. However,
much of the domestically grown soy today is a genetically-modied organism
(GMO). Because the long-term eects of eating GMOs are not known, the CFP
recommends choosing soy that is 100% organic, which by denition includes no
GMO ingredients. High-quality organic soy foods like soybeans (edamame) and soy
sauce can be included in stir-fries, spreads, sauces and dips. Additionally, fermented
soy provides protein as well as benecial bacteria. Examples of fermented soy foods
are miso soup, tempeh, and natto. For those who avoid soy, alternative, non-soy plant
proteins include protein powders, legumes, nuts, seeds, dairy products, and dairy alternatives.
Core Food Plan
FATS & OILS Fats
Servings/day______
Minimally rened, cold pressed, organic,
non-GMO preferred
Avocado–2 T or
⅛ whole
Butter–1 t, 2 t
whipped
Chocolate, dark
(70% or higher
cocoa)–1 oz
Coconut milk,
regular (canned)–
1½ T
Coconut milk, light
(canned)–3 T
Ghee/claried
butter–1 t
Half and half–2 T
Mayonnaise
(unsweetened)–1 t
Oils, cooking:
Avocado, butter,
coconut (virgin),
grapeseed, olive
(extra virgin), rice
bran, sesame–1 t
Oils, salad: Almond,
avocado, canola,
axseed, grapeseed,
hempseed, olive
(extra virgin),
pumpkin seed,
saower (high-
oleic), sesame,
sunower (high-
oleic), walnut–1 t
Olives: Black, green,
kalamata–8
Pesto (olive oil)–1 T
Salad dressing made
with quality oils–1 T
1 serving = 45 calories, 5 g fat
PROTEINS Proteins
Servings/day______
Lean, free-range, grass-fed, organically grown
animal protein; non-GMO, organic plant protein;
and wild-caught, low-mercury sh preferred.
Animal Protein:
Cheese (hard)–½ oz
Cheese (low-fat)–1 oz
Cottage cheese
(low-fat)–¼ c
Feta cheese
(low-fat)–1 oz
Parmesan cheese–2 T
Ricotta cheese
(low-fat)–¼ c
Egg–1; or 2 egg whites
Fish/Shellsh–1 oz
Meat: Beef, bualo,
elk, lamb, venison,
other wild game–1 oz
Poultry (skinless):
Chicken, Cornish
hen, duck, pheasant,
turkey, etc.–1 oz
Plant Protein:
Mung bean/
Edamame pasta–1 oz
Natto–1 oz
Nutritional yeast–2 T
Spirulina–2 T
Tempeh–1 oz
Tofu (rm/extra
rm)–1½-2 oz
Tofu (soft/silken)–
3 oz
Protein Powder:
Check label for
# grams/scoop
(1 protein serving=7 g)
Egg, hemp, pea, rice,
soy, whey
1 serving as listed = 35–75 calories, 5–7 g protein, 3–5 g
fat, 0–4 g carbs
Average protein serving is 3–4 oz (size of palm of hand).
LEGUMES Proteins/Carbs
Servings/day______
Organic, non-GMO preferred
Bean soups–¾ c
Black soybeans
(cooked)–½ c
Dried beans, lentils,
peas (cooked)–½ c
Edamame (cooked)–
½ c
Flour, legume–¼ c
Green peas
(cooked)–½ c
Hummus or other
DAIRY & ALTERNATIVES Proteins/Carbs
Servings/day______
Unsweetened, organic preferred
Dairy:
Ker (plain)–6-8 oz
Milk: Cow, goat–8 oz
Yogurt, Greek
(plain)–6 oz
Dairy Alternatives:
Milk: Almond,
coconut, axseed,
hazelnut, hemp, oat,
rice, soy–8 oz
Yogurt: Coconut, soy
(cultured)–4-6 oz
Ker: Coconut,
soy–4-6 oz
1 dairy serving = 90–150 calories, 7–8 g protein, 12 g carbs
1 dairy alternative serving = 25–90 calories, 1–9 g protein,
1–4 g carbs (nutritional values vary)
NUTS & SEEDS Proteins/Fats
Servings/day______
Unsweetened, unsalted, organic preferred
Almonds–6
Brazil nuts–2
Cashews–6
Chia seeds–1 T
Coconut (dried)–3 T
Flaxseed (ground)–2 T
Hazelnuts–5
Hemp seed–1 T
Macadamias–2-3
Nut and seed
butter–½ T
Peanuts–10
Pecan halves–4
Pine nuts–1 T
Pistachios–16
Pumpkin seeds–1 T
Sesame seeds–1 T
Soy nuts–2 T
Sunower seeds–1 T
Walnut halves–4
1 serving = 45 calories, 5 g fat
Refried beans,
vegetarian–½ c
Veggie burger
(non-GMO)–1 patty
1 serving = 90–110 calories, 3–7 g protein, 0 fat, 15 g carbs
© 2016 The Institute for Functional Medicine
Notes: Nutritional amounts are based on average values for the
variety of foods within each food category.
Dietary prescription is subject to the discretion of the
health practitioner.
VEGETABLES Non-starchy Carbs
Servings/day______
Artichoke
Arugula
Asparagus
Bamboo shoots
Beets (cubed)
Bok choy
Broccoower
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliower
Celeriac root
Celery
Chard/Swiss chard
Chervil
Chives
Cilantro
Cucumbers
Daikon radishes
Eggplant
Endive
Escarole
Fennel
Fermented
vegetables: Kimchi,
pickles, sauerkraut,
etc.
Garlic
Green beans
Greens: Beet, collard,
dandelion, kale,
mustard, turnip, etc.
Horseradish
Jicama
Kohlrabi
Leeks
Lettuce, all
Microgreens
Mushrooms
Okra
Onions
Parsley
Peppers, all
Radicchio
Radishes
Salsa
Scallions
Sea vegetables
Shallots
Snap peas/snow peas
Spinach
Sprouts, all
Squash: Delicata,
pumpkin, spaghetti,
yellow, zucchini, etc.
Tomato
Tomato juice–¾ c
Turnips
Vegetable juice–¾ c
Water chestnuts
Watercress
1 serving = ½ c, 1 c raw greens = 25 calories, 5 g carbs
VEGETABLES Starchy C arbs
Servings/day______
Acorn squash
(cubed)–1 c
Butternut squash
(cubed)–1 c
Plantain– ⅓ c or
½ whole
Potato: Purple, red,
sweet, yellow–½ med
Potatoes (mashed)–
½ c
Root vegetables:
Parsnip, rutabaga–½ c
Yam–½ med
1 serving = 80 calories, 15 g carbs
FRUITS Carbs
Servings/day______
Unsweetened, no sugar added
Apple–1 sm
Applesauce–½ c
Apricots–4
Banana–½ med
Blackberries–¾ c
Blueberries–¾ c
Cherries–12
Cranberries–¾ c
Dates or gs–3
Dried fruit–2 T
Grapefruit–½
Grapes–15
Goji berries
(dried)–2 T
Kiwi–1 med
Mango–½ sm
Melon, all–1 c
Nectarine–1 sm
Orange–1 sm
Papaya–1 c
Peach–1 sm
Pear–1 sm
Persimmon–½
Pineapple–¾ c
Plums–2 sm
Pomegranate
seeds–½ c
Prunes–3 med
Raisins–2 T
Raspberries–1 c
Strawberries–1¼ c
Tangerines–2 sm
1 serving = 60 calories, 15 g carbs
WHOLE GRAINS (100%) Carbs
Servings/day______
Unsweetened, sprouted, organic preferred
Gluten Free:
Amaranth–⅓ c
Buckwheat/
kasha–½ c
Grits: Corn, soy–½ c
Millet–½ c
Oats: Rolled, steel-
cut–½ c
Quinoa– ½ c
Rice: Basmati, black,
brown, purple, red,
wild–⅓ c
Sorghum–⅛ c
Te –¾ c
All grain servings are for
cooked amounts.
Gluten Containing:
Barley–⅓ c
Bulgur–½ c
Cereal, whole
wheat–½ c
Couscous–⅓ c
Crackers, rye–4-7
Kamut–½ c
Spelt–⅓ c
Individual portions:
Bread–1 slice
Granola
(homemade)–3 T
Muesli–½ c
Pasta–⅓ c
Pita–½
Tortilla–1, 6 in
1 serving = 75–110 calories, 15 g carbs
BEVERAGES, SPICES & CONDIMENTS
Unsweetened, no sugar added
Filtered water
Sparkling/mineral
water
Fresh juiced fruits/
vegetables
Coconut water
Coee
Tea: Black, green,
herbal, etc.
Herbs and Spices, all
Condiments:
Lemon/lime juice,
miso, mustard,
tamari, vinegars,
etc.–use sparingly,
suggest 1 T or less
per serving
Organic, non–GMO fruits, vegetables, herbs and spices preferred
© 2016 The Institute for Functional Medicine