What to eat on the Paleo diet?
The Paleo diet is grain-free, gluten-free, soy-free, legume-free, dairy-free, low omega-6 fat and sugar-free (learn more about what not to eat here...) ...what is left for you to eat...? PLENTY!Fortunately, the list of Paleo foods is long and will help you meet both your nutritional + taste requirements.
Here is a short list of foods you should base your diet on. These foods are the most nutritious and contain the lower amounts of antinutrients and other harmful substances.
Fill up your plate with:
- Animal protein: fish, seafood, beef, bison, pork, wild boar, offal, game meat, poultry and eggs… pastured, grass-fed and free-range are best!
- Vegetables: leafy greens, cruciferous vegetables, onion, garlic, tomato, asparagus, mushrooms… local, seasonal and organic is best!
- Healthy fats: coconut oil, avocado, olives, ghee, lard, tallow, olive oil*, macadamia oil*, butter**, cream**
- Fruits: berries, melon, figs, banana, dates, pineapple… local, seasonal and organic is best!
- Tubers, roots and starchy vegetables: sweet potatoes, yams, peeled potatoes, plantains, yucca, cassava, squashes, beets…
- Nuts: dried and fresh unsweetened coconut, coconut milk/cream, macadamia nuts, walnuts, almonds… in moderation!
- Spices and seasonings: crystal salt, freshly ground pepper, herbs, spices, vinegar, wheat-free tamari sauce, coconut aminos
*Olive and macadamia nut oils should not be heated, but can be use to drizzle your salads and vegetables or to make salad dressings and homemade mayonnaise.** if small amounts of dairy products are tolerated
A good way to figure out whether a food is good for you or not is to ask yourself the following questions:
- Could your great-great-great parents recognize it? Does it look like something that would have been available to our ancestor hunter-gatherers? Could you make it yourself?
- Does it have an ingredient list? Can you recognize all the ingredients as food?
If you answer yes to all of these questions, eat it!
- Is it free of gluten, grains, soy, peanut, legumes, dairy, sugar and processed ingredients?
Need more idea? Look at the basic Paleo food list here.
Discover how varied the Paleo diet is.
Learn how to substitute ingredients to make your meals Paleo!
With the help of the Paleo dietitian, you will learn to adapt the Paleo diet to your own lifestyle, preferences and personal goals.
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