Paleo Diet Basics
What to eat
- Fruits, in season
- Vegetables, raw is best but steamed or cooked are acceptable
- Nuts and seeds, keep the portions small, 2-3 a day max
- Lean meats, especially grass-fed animals or wild game
- Fish, especially those rich in omega-3 fatty acids, such as anchovies, salmon, mackerel and albacore tuna
- Oils from fruits and nuts, such as olive oil or walnut oil
What to avoid
- Grains, such as wheat, oats and barley
- Legumes, such as beans, lentils, peanuts and peas
- Dairy products
- Refined sugar
- Highly processed foods in general
A typical day’s menu
Here’s a look at what you might eat during a typical day following a paleo diet:
- Breakfast. a) Broiled salmon and cantaloupe. b) eggs, free-range organic eggs sauteed in olive oil, and add chicken or turkey breast, onions, peppers, mushrooms or other vegetables to make an omelet.
- Lunch. Broiled lean pork loin and salad (romaine, carrot, cucumber, tomatoes, walnuts and lemon juice dressing). Or salads with large portions of raw vegetables. Try mixed greens, kale or spinach with cucumbers, carrots or radishes, and add meat or seafood along with nuts for more protein and fat. Toss with olive oil and lemon juice or vinegar.
- Dinner. Lean beef sirloin tip roast, steamed broccoli, salad (mixed greens, tomatoes, avocado, onions, almonds and lemon juice dressing), and strawberries for dessert. Any approved meat along with a side of raw or steamed vegetables makes a simple paleo dinner
- Snacks. An orange, carrot sticks or celery sticks, nuts and berries.
Drinking water and being physically active every day are very important to help your body burn fat and keep muscle.
There are many studies to show the health benefits of following the paleo diet. A 2009 study involving 13 participants showed that following the diet resulted in lower blood sugar, blood pressure and triglyceride levels with an increase in good HDL cholesterol levels.