Paleo Diet Food List. In a nutshell, Paleo lifestyle and diet take inspiration and cues from our ancestors and the way we used to eat and live. Let’s get one thing clear. It’s not about re- enacting the caveman era. Nobody runs around in in loincloths and sets fires to cook their food (only occasionally). Paleo is about learning from ancestors but it is mostly fuelled by modern scientific and medical research and common sense. The diet focuses on unprocessed, whole foods – healthy fats including saturated fat, grass- fed, free- range meat and eggs, lots of fish and seafood, vegetables, fruit, berries, nuts, seeds and some natural sweeteners. It excludes grains, legumes, processed sugar and most dairy. Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show. This simple paleo food list guides you through what's in and what's out of the paleo diet including occasional treats and grey areas. Make cooking and shopping easier. These products are not intended to diagnose, treat, cure, or prevent any disease. Some people include healthy dairy foods like kefir, full fat natural yogurt, some aged cheese and butter. That, of course, really depends on your sensitivities. We love this way of eating because it also focuses on local, organic produce and good farming practices. Panda Foods is one of the leading food brands in India. Panda Foods provide best and premium packed organic food products. The paleo or primal lifestyle also promotes healthier living. Better sleeping habits. Discover How this Diet Food Store helped People Finally Achieve Diet Success.Stress reduction. Functional fitness and movement. Adequate sun exposure. Spending more time outdoors. Avoiding environmental toxins and so on. Above all, paleo is not a set of strict rules, it’s more of a framework that you can adapt based on your own goals, health, gender, age, location and current lifestyle. It’s a very holistic approach to wellbeing. Read more about my practical approach to paleo here. Here is a summary of what’s in and what’s out on the Paleo food list (well at least on our Paleo food list): What’s In: Meat and poultry (including offal) – grass- fed, free range meat is not only a kinder and more ethical way to consume animal products but it is also much higher in nutrients because of the way the cattle was fed and raised. We have a great little interviewwith a cattle farmer talking about the benefits of grass- fed, pasture raised cattle meat here. Fish and seafood – try to choose sustainable, wild fish and seafood when possible. Eggs – free- range, pasture raised whenever possible. Vegetables – non- starchy and starchy tubers and root vegetables. Fruit and berries – stick to low sugar fruit and berries and keep high sugar fruit like bananas and mangos for days when you need a higher carbohydrate intake or when in season and tasting delicious. Nuts and seeds – these guys are nutritious but many nuts and seeds are high in Omega- 6 fatty acids which can be pro- inflammatory if consumed in large quantities and when your diet is not balanced by an equal amount of Omega- 3 fatty acids found in oily fish like salmon and sardines, eggs and leafy greens. Basically, don’t gorge on buckets of nuts and seeds every day. The same goes for nut meals and flours such as almond meal. Whenever possible, try to activate nuts and seeds by soaking and then dehydrating them back, which makes them easier to digest. Spices and herbs – go to town, the more the better! As for salt, use good quality sea salt or Celtic salt to get beneficial minerals and be sensible with it. I love spices and herbs so much, I wrote an e- Book about it. Healthy fats – coconut oil, coconut milk and cream, ghee, butter (yep, it’s mostly fat so no big problems with lactose), duck fat, olive oil, avocado oil, macadamia nut oil, fish oil, sesame oil as well as from grass- fed meats, poultry and fish. Condiments – mustard, fish good, quality vinegars such as Apple Cider with mother in it or aged Balsamic, olive oil mayonnaise, low sugar tomato sauces and paste, anchovies, olives, gherkins, capers, salsas and pestos – are all fine, just make sure no nasty chemicals and preservatives are added. Wheat free soy sauce such as Tamari and naturally derived oyster sauce are ok every now and again but it’s better to try something like coconut aminos. For baking – nut meals, coconut flour, tapioca and arrowroot flour, sweet potato flour, chestnut flour – use in moderation as these guys are either still high in carbohydrates or may contain high amounts of Omega- 6 fatty acids. Out. Grains – especially wheat and anything with gluten. White rice is the least harmful of all grains and is added to dishes on occasions or for variety, it’s also part of the Perfect Health Diet protocol, which is what I follow. Rice is very high in carbohydrates and if you’re not active or trying to lose weight, it should be kept to . Learn more about why grains are avoided in the paleo diet here. Legumes – beans, lentils, chickpeas and so on. Cashews are not legumes! There are some debates over whether some legumes are safe to consume in moderation, if prepared properly (soaked for 1. You can read this article by Dr. Chris Kresser and this article by Dr. Loren Cordain and make up your own mind like we do. We include green beans and peas but avoid the rest. Refined sugars and carbohydrates – bread, pasta, cookies, white sugar, artificial sugar, high fructose syrup, sodas, fruit juices and so on. Dairy – especially milk and low fat dairy, and for those with damaged gut or gluten/lactose intolerances. If you’re concerned about calcium intake on a paleo diet read this post. Processed vegetable oils and fats such as canola oil (rapeseed), soybean oil, vegetable (Is it really made from vegetables? We don’t think so), and sunflower oils, as well as margarines and spreads made with such oils. Read this post on healthy cooking fats and oils here. Gluten containing products. Ok, on occasion: Dairy should mainly be avoided, especially if you suffer from gut problems and gluten intolerances, but if you’re in good health and have no sensitivities to lactose (sugars in milk) or casein (protein in milk) then a little healthy dairy can go a long way. Avoid cow’s milk as it has a high Glycemic Index unlike cheese or yogurt. Better options are goat’s and sheep’s milk products, A2 cow’s milk and cow’s milk fermented products like kefir, unsweetened yogurt, aged cheeses, full fat cream, butter, and ricotta. Natural sweeteners – honey, maple syrup, molasses, dried fruit, dark chocolate, palm sugar, rice malt syrup for those avoiding fructose. Alcohol – dry wines, clean non- grain based spirits. Fermented soy such miso, tempeh in small amounts, wheat free soy sauce. Pseudograins like quinoa, amaranth and buckwheat are less harmful but they are still dense sources of carbohydrates and contain similar antinutrients to grains. They should be prepared carefully to remove some of the anti- nutrients such as phytic acid. Soak such grains in salted water for 8- 1. Chia seeds also fall in this category. Buckwheat is the safest out of these. Fresh corn, green beans and green peas fall into grain/legume category but in our eyes they are totally fine to use every now and then and especially when in season and local. Need some help with paleo shopping? Check out our ultimate paleo shopping listhere. Not sure what Paleo is all about? Read about it here. Here is a handy guide to paleo flour alternatives, for those of you wanting to do some baking. Looking for a plan or a program to help you reset and recharge, check out my 9- week Happy Body Formula program. This e. Book guide to paleo is a fantastic resource that is beautifully designed and easy to follow. Lots of fun graphics to get complex concepts and science across. Worth getting it from here. Looking for additional reading on Paleo or Primal nutrition? Check out these guide books: Optimal Health The Paleo Way by Claire Yates. The Perfect Health Diet by Paul Jaminet & Shou- Ching Jaminet. Personal Paleo Code by Chriss Kresser. The Paleo Solution by Robb Wolf, a must read! The Primal Blueprint by Mark Sisson. Practical Paleo by Diane Sanfilippo. Paleo Food Mall/Products/Snacks/Stores/Vendors. Fruit & Nut: Bars. You can make your own fruit and nut bars. When you use dried fruits as the ingredients, you need a food processor, but not a dehydrator. Many recipes are in The Paleo. Food Recipe Collection. Each package contains 4 ounces. Can buy from Blue Mountain or US Wellness. Ginger contains a flavorful mix of organic almonds, cashews, apricots, coconut, dates and spices led by ginger. Ingredients are: coconut oil, coconut nectar, Sunbutter (roasted sunflower seeds, dehydrated cane juice, salt, natural mixed tocopherols), vanilla, shredded coconut, cocoa powder, dark chocolate chips (gluten- free, dairy- free, nut- free). Some of these products have sweeteners added. Only the ones without are recommended. Many recipes are in The Paleo. Food Recipe Collection. Caveman Cookies come in five flavors: The Original is made with honey, almond flour, walnuts, raisins, ginger, nutmeg, cinnamon. The Tropical flavor has almond flour, honey, unsulfured coconut, macadamia nuts, and ginger. The Alpine has honey, hazelnut flour, almond flour, and carob. And now Rainforect and Alpine. This is one of the most popular items on this page. I tried the Tropical flavor. It doesn't list honey as the first ingredient. It is still sweet. Available at select stores around the country. See site for store locator. This paleo snack is stocked at Amazon. Dehydrated at low temperatures. Shaped into bars, crackers, and cereals. Also Kale Krunchies, bread, seasonings, and trail mix. Some are sweetened. Can buy online here or at Natural Zing or Amazon. And Mac Attacks, a coconut and cacao treat (includes egg whites). And now also Mustang Bar . Can buy online here. Ingredients are coconut flour, egg whites, almond milk, coconut oil, stevia, cinnamon, potassium bicarbonate, and sea salt. There is nothing wrong with fat. And without it you get a dry tasteless product. You can buy from Julian or from Amazon, where the single review is probably fake. This near paleo snack is a unique trail mix containing the following ingredients: apricot kernels, almonds, blueberries, coconut, cocoa nibs (not paleo), cranberries, Hunza golden raisins, gogi berries, mulberries, cherries, apple juice concentrate, sunflower oil. Can buy from Blue Mountain in a variety of package sizes, or the 7 ounce from US Wellness. US Wellness's Paleo Trail Mix has: cashews, almonds, pumpkin seeds, sunflower seeds, dried currants, golden raisins, raisins, dried figs, coconut flakes, olive oil, salt. The product has . It comes in five flavors. The Original has raw almonds, shredded coconut, raw sunflower seeds, raw pumpkin seeds, coconut oil, honey, vanilla extract. Many are hand harvested from the wild in Japan and those are the ones shown below. They may now be contaminated with radiation. Some others are cultivated (like Nori). Listed below by rank. Amazon also has a page where they list the Bestselling Sea Vegetables. Vegetables and Fruit: Cooked. Dips. 10. 0% Fruit Snacks. I don't buy any of the products in this section (except for the plantain chips). I make my own applesauce in the Fall and freeze it to use throughout the year. Then fresh fruit is easy to find. And many frozen berries and fruit are quite reasonable and good. Especially if you have a Trader Joe's nearby. Any dried fruit I buy is from the bulk pack section at my food coop. Then there is the problem that these foods raise triglyceride levels. That, in turn, increases the number of small, dense lipoproteins that cause damage to your arteries. However, if you need convenient snack packaging, here they are. Fruit Bars. Fruit Leather. If you have a dehydrator all you need is non- stick dehydrator sheets made for your dehydrator and you can make your own fruit leather. See recipes in The Paleo. Food Recipe Collection. Stretch Island Fruit makes a line of organic fruit leather and Fruita. B. They are nothing but fruit. In eight flavors: Apple, Apricot, Blackberry, Cherry, Grape, Mango, Raspberry, Strawberry, and a variety pack. Available at True. Foods. Market and Amazon. Be careful. Fruit Loose: Crunchy (Freeze- Dried)A popular category. All of these are crunchy and crisp. I find this to be an expensive way to get fruit into one's diet. Fruit Loose: Crunchy (Baked)Fruit Loose (Dried): Superfruits. Navitas Naturals has a line of raw dried superfruit. These are fruits with a high level of antioxididants. Some are berries and can be eaten as snacks. Some are powders that can be used in smoothies or drinks. Most are certified organic. All the below are shipped by Amazon. Click on thumbnail to see package in detail. Some are marketed as convenient baby food. They could be an adult snack, though it is pretty easy to get enough fresh fruit on the paleo diet.
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