The Paleo Diet

THE PALEO DIET

The Paleo Diet, sometimes called the Caveman or Paleolithic Diet, is the presumed diet of ancient human hunter-gatherers who lived in the Paleolithic Age before agriculture was developed. The diet consists of a little over 50% of calories from protein, divided between lean meat and fish, and the remainder from fruits, nuts and vegetables. The foods cannot be processed or have added sugar or salt. Some advocates of the diet believe it helps to prevent, or even treat, several chronic diseases such as cardiovascular disease, cancer, diabetes, digestive conditions, migraines, depression and rheumatoid arthritis.

BENEIFTS OF THE DIET

–High fiber if adequate fruits and vegetables are consumed
–High in antioxidants if enough fruits and vegetables are consumed
–Helps prevent obesity and insulin resistance, due to the limited amounts of glucose entering the blood stream at one time
–Low in sodium, which may prevent or treat high blood pressure
–Low in processed foods, which typically have lower nutritional value

FOODS ALLOWED ON THE PALEO DIET

–Red Meat and Organ Meats, especially grass fed meats from local farms if possible
–Fish, shellfish, especially wild, not farm raised
–Chicken, turkey, pork
–Eggs
–Nuts, especially those high in omega-3’s, but limit if there are fat digestion issues or if trying to lose weight
–Vegetables, especially organic, local and/or seasonal
–Fruits, especially those low in sugar such as berries and fruits with skin
–Oils, olive, palm, avocado, coconut, walnut, almond, hazelnut
–Butter or ghee (clarified butter)

FOODS NOT ALLOWED ON THE PALEO DIET

–Grains, wheat, oat, rye, barley, rice
–Dairy products, instead choose almond milk, coconut milk, cashew milk
–Beans
–Potatoes, except sweet potato is OK
–Sugar
–Processed foods
–Alcohol

FOOD SWAPS AND SUPPLEMENTS

Tortillas–Lettuce wraps, spinach leaf, kale or chard
Regular bread–Paleo bread with almond flour or coconut flour
Burger buns–Roasted portobello mushrooms
Lasagna noodles–Thin sliced zucchini
Mashed potato–Mashed cauliflower
Pasta–Spaghetti squash or zucchini
Potato chips–Kale chips
Bread crumbs–Ground flax meal
Peanut butter–Almond butter or cashew butter
Milk chocolate–Dark chocolate or cocoa powder with no sugar added
Sugar–Honey or maple syrup
Soda–Seltzer with lime or cucumber slices
Supplements–Vitamin D suggested if fish or fish oils are not consumed, and calcium if almond milk or coconut milk not consumed