Dante Carrillo
The Weston A. Price Foundation (WAPF) is a nonprofit organization that provides information on nutrition and health. The foundation is named after Weston A. Price, a dentist who studied the diets of isolated populations worldwide and concluded that their local, whole food diets provided optimal nutrition. The WAPF diet is based on Price's research and recommends consuming whole, unprocessed foods, traditional fats, raw dairy, and whole grains. The diet also includes organic fruits and vegetables, bone stocks, and fermented foods. WAPF advises against the consumption of commercial vegetable oils, canned fruits and vegetables, and processed foods. The diet has been praised for its health benefits but also criticized for its controversial positions, such as advocating for the consumption of saturated fats and cholesterol.
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What You'll Learn
Eat whole, unprocessed foods
The Weston A. Price Foundation (WAPF) promotes a nutrient-dense diet of whole, unprocessed foods. This includes animal fats, raw dairy, grains, and legumes. WAPF emphasizes the importance of consuming traditional fats like olive oil, animal fats (lard, tallow), and cod liver oil. They recommend eating organic fruits and vegetables, raw dairy products, and fermented dairy and vegetables (sauerkraut). WAPF suggests eating whole grains that have been soaked or soured to reduce anti-nutrients. They also recommend bone stocks and full-fat milk products from pasture-fed cows, preferably raw or fermented, such as raw milk, whole yogurt, kefir, and raw cheeses.
WAPF encourages the use of animal fats and traditional vegetable oils like extra virgin olive oil, sesame oil, and tropical oils (coconut oil, palm oil). They suggest taking cod liver oil for vitamins A and D. WAPF recommends eating fresh, organic fruits and vegetables, either raw or lightly steamed with butter. They promote the consumption of pasture-raised animal products like beef, lamb, game, organ meats, poultry, and eggs. Wild fish, fish eggs, and shellfish from unpolluted waters are also encouraged.
WAPF emphasizes eating whole, unprocessed foods similar to those consumed by hunter-gatherer tribes. They support the inclusion of starchy plants, tubers, and properly prepared grains and legumes. WAPF recognizes that traditional diets varied based on geography and food availability, so they do not prescribe specific macronutrient ranges. Instead, they promote a diet rich in whole foods, including animal fats and raw dairy, similar to the diets of our ancestors.
Some people who have followed the WAPF diet have switched to a whole foods plant-based diet, citing accessibility and health benefits as reasons for the change. They found that they could easily find plant-based options at regular grocery stores, whereas the WAPF diet required more specialized ingredients. Additionally, some people experienced improved joint health and a reduction in chronic illness after making the switch to a plant-based diet.
It is important to note that diet is a very personal choice, and what works for one person may not work for another. It is always a good idea to consult with a healthcare professional before making any significant dietary changes.
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Consume animal fats
The Weston A. Price Foundation (WAPF) recommends the consumption of animal fats as part of its Healthy 4 Life dietary plan. WAPF maintains that animal fats are essential for health and happiness and that they have been wrongfully stigmatised as unhealthy.
Animal fats such as butter, lard, tallow, and egg yolks are encouraged in the WAPF diet. These fats are praised for their nutritional benefits, including their provision of vitamins A, D, and K, as well as their role in protecting against cancer. The WAPF also highlights the presence of cholesterol in animal fats, which is considered beneficial for adults and children alike.
The foundation actively promotes the consumption of full-fat animal products, including grass-fed beef (cooked or raw) and organs, as well as raw milk, cheese, and butter from grass-fed cows. WAPF advocates emphasise the importance of ensuring that animal products are organic and grass-fed to avoid the consumption of synthetic pesticides that may accumulate in animal fat.
However, critics of the WAPF diet argue that the promotion of full-fat animal products is contradictory and potentially harmful due to the presence of pesticides in animal fat. They suggest that the consumption of animal fat and protein may contribute to health issues such as heart attacks, diabetes, and strokes.
Despite this criticism, the WAPF maintains its positive stance towards animal fats, and its dietary guidelines include these fats as a key component of a nutritious and traditional food plan.
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Get adequate sleep, exercise, and natural light
Adequate sleep, exercise, and natural light are essential components of the Weston A. Price Foundation (WAPF) diet. Here are some detailed guidelines for incorporating these principles into your daily routine:
Sleep: Aim for 7-9 hours of uninterrupted sleep each night. Establish a consistent sleep schedule by going to bed and waking up at the same time each day. Avoid caffeine, especially in the evening, as it can disrupt your sleep. Also, limit screen time before bed, as the blue light emitted by electronic devices can interfere with your sleep quality.
Exercise: Engage in regular physical activity, preferably outdoors, to expose yourself to natural light. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, most days of the week. If you're just starting, begin with shorter durations and gradually increase the intensity and duration over time.
Natural Light: Maximize your exposure to natural light during the day, especially in the morning. Open your curtains first thing in the morning to let natural light into your home. If possible, eat your meals near a window or outdoors. Consider exercising outdoors, such as going for a walk or doing some gardening, to combine natural light with physical activity.
It's important to note that combining adequate sleep, exercise, and natural light with a healthy diet can offer synergistic benefits for your overall health and well-being. These principles of the WAPF diet are designed to promote a holistic approach to your daily routine, supporting both your physical and mental health.
By prioritizing these aspects, you'll be taking a comprehensive approach to your health and setting yourself up for success on the WAPF diet journey.
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Think positively and forgive
The Weston A. Price Foundation (WAPF) is a source of accurate information on nutrition and health, aiming to validate traditional foodways scientifically. The WAPF diet is inclusive, promoting the consumption of nourishing traditional foods through wise choices and preparation techniques.
The WAPF diet is based on Price's research, which recommends eating whole, unprocessed foods, consuming animal fats, getting adequate sleep, exercise, and natural light, and thinking positively and forgiving.
Thinking positively and forgiving is an essential part of the WAPF diet and lifestyle. It involves adopting a positive mindset and outlook on life, focusing on the good and constructive aspects of any situation. This positive thinking can help improve overall well-being and mental health, reducing stress and anxiety. Forgiving oneself and others is also a key component. Letting go of negative emotions and grudges can help improve mental clarity and peace of mind, fostering a sense of inner calm and contentment.
The WAPF encourages people to listen to their bodies and make choices that work for them. It emphasizes the importance of nourishing the body and mind through positive thoughts and emotions, which can enhance overall health and well-being. This positive mindset can help individuals stay motivated and committed to their dietary and lifestyle choices, creating a more positive relationship with food and themselves.
By incorporating positive thinking and forgiveness into their lives, individuals following the WAPF diet can improve their mental and emotional health, leading to a more balanced and fulfilling life. It is about embracing a holistic approach to health, where physical and mental well-being go hand in hand. This positive mindset can also extend beyond the individual, fostering a more compassionate and understanding attitude towards others, creating a more positive impact on the community.
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Choose raw, full-fat dairy
The Weston A. Price Foundation (WAPF) recommends the consumption of raw, unprocessed, full-fat dairy products from pasture-fed cows. Raw milk contains beneficial bacteria that protect against pathogens and contribute to healthy intestinal flora. It is also a source of complete protein and is loaded with enzymes and fat-soluble vitamins A and D, calcium, vitamin B6, B12, and CLA (conjugated linoleic acid).
However, it is important to note that the consumption of raw dairy is controversial. Some people may have issues with consuming raw dairy due to lactose intolerance or other health concerns. It is estimated that only one-third of humans are lactose tolerant. Additionally, the pasteurization process inactivates many enzymes and vitamins present in raw milk.
When choosing raw, full-fat dairy as part of the WAPF diet, it is recommended to source dairy from pasture-raised cows that are grass-fed. This ensures the dairy is of higher quality and contains beneficial saturated fats and nutrients.
The WAPF diet emphasizes the inclusion of nourishing traditional foods, and raw, full-fat dairy is considered a key component. However, it is important to practice moderation and be mindful of the potential health risks associated with the overconsumption of saturated fats. Experts generally recommend limiting saturated fat intake to no more than 20 grams per day for an average 2,000-calorie diet.
When incorporating raw, full-fat dairy into your diet, consider options such as raw milk, cheese, and butter from grass-fed cows. These can be paired with low-fat dairy options to maintain a balanced diet and avoid excessive saturated fat intake.
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Frequently asked questions
The Weston A. Price Foundation (WAPF) is a source of information on nutrition and health, aiming to provide scientific validation of traditional foodways. The WAPF diet is inclusive of food groups, promoting the consumption of whole, unprocessed foods, animal fats, and traditional fats like olive oil, cod liver oil, and animal fats.
The WAPF diet is said to provide optimal vitamins, minerals, oils, and enzymes for healthy teeth and bodies. It promotes nutrient-dense foods and a return to healthy, non-industrialized populations as a blueprint for modern eating habits.
The WAPF diet includes full-fat dairy, preferably raw and/or fermented, such as raw milk, whole yogurt, and whole raw cheeses. It also includes traditional vegetable oils like olive oil, avocado oil, and coconut oil. Additionally, the diet recommends consuming organic, in-season produce, organic natural sweeteners, and whole grain flour.
The WAPF diet advises against commercial vegetable oils like soy, corn, and canola. It also recommends avoiding most canned fruits and vegetables, and processed foods. While it does not exclude food groups, it emphasizes wise choices and proper preparation techniques for nourishing traditional foods.
