How to start? Paleo diet foods list
The healthy eating food plan is based on the humans balanced eating plan before agriculture. So you can eat meat, fish, vegetables and fruits, but not cereals, flour and sugar.
1. Meat and poultry.
Beef, lamb , pork, chicken, Turkey, duck, etc.
2. Organ meats. (especially liver)
Liver - is the most concentrated food on the planet! It is rich in vitamin A, iron, all amino acids. (If You don't like the taste, add it to meat dishes - then You will not feel the taste but will get all nutrients.)
Heart, kidneys, tongue, brain, etc. (Important: if You have surplus iron in the body - You can't eat organs all the time)
3. Bone broth.
The broth cooks up to 48 hours to extract nutrients from a bones. This broth is rich in glycine and amino acids that are necessary to maintain the health of the gastrointestinal tract.
4. Fish.
Particularly fatty fish such as salmon, sardines, mackerel, herring and anchovies. (advisable to eat 180g of fish three times a week to get enough omega-3)
5. Eggs.
(12 per week, without yolks)
6. Starchy vegetables.
Sweet potato (Yam), Lotus root, etc
7. Non-starchy vegetables.
Raw and cooked – artichoke, asparagus, beets, broccoli, all kinds of cabbage, carrots,celery, chili, cucumber, eggplant, garlic, green onions, lettuce, mushrooms, okra, onions, peppers, pumpkin, radishes, spinach, squash and tomatoes.
8. Fermented vegetables and fruits.
Sauerkraut, kimchi, etc. (These products are rich in beneficial bacteria that help our body)
9. Traditional fats.
Coconut oil, clarified butter, lard, duck fat, olive oil (preferably extra virgin)
10. Olives, avocados, coconuts. (including coconut milk).
11. Sea salt and spices. Sugar and artificial sweeteners are excluded
1. Meat delicacies.
Sausage, bacon, salami, etc.. make sure they don't contain gluten, sugar or soy. Stick to 2-4 portions at week.
2. Whole fruits.
Up to 4 servings per day.Try to choose fruits of different colors and less sweet, such as berries, grapefruit, peaches, oranges instead of tropical fruit, apples, grapes and pears.
3. Nuts and seeds.
Allowed almonds, Brazil nuts, cashews, hazelnuts, macadamia, pecans, pine nuts, pistachios and walnuts (Try to choose nuts that lower omega-6 fatty acids such as hazelnuts, macadamia nuts, and minimize nuts omega 6 riched nuts – Brazil nuts and almonds.)
From seeds - Chia, flax seeds, pumpkin seeds, sesame seeds, sunflower. But eat no more than 30g per day (about a handful)
4. Green beans, green and snow peas.
Can be consumed 4-6 servings of green beans per week.
5. Vinegar.
Apple cider vinegar, balsamic vinegar (Apple cider vinegar is well tolerated and can be used daily as a salad dressing and in sauces.)
1. Dairy products.
Butter, cheese, yogurt, milk, cream, etc. Clarified butter (ghee) is allowed, because it contains only traces of milk proteins (casein), lactose and usually well tolerated.
2.Cereals.
Including rice, wheat, cereals, oatmeal, and gluten-free – sorghum, Teff, quinoa, amaranth, buckwheat, spelt, rye, barley, couscous, etc. (no bread, pasta, pizza, etc.)
3. Legumes.
All legumes including soy, lentils, beans, peas and peanuts. (Carefully read labels! soy is hidden in many products such as miso, tofu, tempo, etc.)
4. Sweeteners – natural and artificial.
Sugar, fructose, dextrose, coconut sugar, maple syrup, honey, agave syrup and brown rice.
5. Chocolate.
Milk chocolate contains milk and sugar therefore strictly prohibited. Dark chocolate (>75% cocoa) is one of the most nutrient rich products.
6. Semi-finished products.
All pre-cooked food – not suitable for this diet (This applies to processed healthy foods such as protein powders and bars, creamer, etc.)
7. Seeds and nuts oils.
Such as soybean, corn, safflower, sunflower, grape seed, peanut, cottonseed, canola, etc.
8. Soda and fruit juices.
Only mineral water permitted
9. Alcohol (In any form)
10. Ready-made sauces and seasonings.
Soy sauce, ketchup, etc., because they contains soy, gluten, sugar, monosodium glutamate and so on.
Lets look at the paleo diet foods list
Included:
1. Meat and poultry.
Beef, lamb , pork, chicken, Turkey, duck, etc.
2. Organ meats. (especially liver)
Liver - is the most concentrated food on the planet! It is rich in vitamin A, iron, all amino acids. (If You don't like the taste, add it to meat dishes - then You will not feel the taste but will get all nutrients.)
Heart, kidneys, tongue, brain, etc. (Important: if You have surplus iron in the body - You can't eat organs all the time)
3. Bone broth.
The broth cooks up to 48 hours to extract nutrients from a bones. This broth is rich in glycine and amino acids that are necessary to maintain the health of the gastrointestinal tract.
4. Fish.
Particularly fatty fish such as salmon, sardines, mackerel, herring and anchovies. (advisable to eat 180g of fish three times a week to get enough omega-3)
5. Eggs.
(12 per week, without yolks)
6. Starchy vegetables.
Sweet potato (Yam), Lotus root, etc
7. Non-starchy vegetables.
Raw and cooked – artichoke, asparagus, beets, broccoli, all kinds of cabbage, carrots,celery, chili, cucumber, eggplant, garlic, green onions, lettuce, mushrooms, okra, onions, peppers, pumpkin, radishes, spinach, squash and tomatoes.
8. Fermented vegetables and fruits.
Sauerkraut, kimchi, etc. (These products are rich in beneficial bacteria that help our body)
9. Traditional fats.
Coconut oil, clarified butter, lard, duck fat, olive oil (preferably extra virgin)
10. Olives, avocados, coconuts. (including coconut milk).
11. Sea salt and spices. Sugar and artificial sweeteners are excluded
Allowed in moderation:
1. Meat delicacies.
Sausage, bacon, salami, etc.. make sure they don't contain gluten, sugar or soy. Stick to 2-4 portions at week.
2. Whole fruits.
Up to 4 servings per day.Try to choose fruits of different colors and less sweet, such as berries, grapefruit, peaches, oranges instead of tropical fruit, apples, grapes and pears.
3. Nuts and seeds.
Allowed almonds, Brazil nuts, cashews, hazelnuts, macadamia, pecans, pine nuts, pistachios and walnuts (Try to choose nuts that lower omega-6 fatty acids such as hazelnuts, macadamia nuts, and minimize nuts omega 6 riched nuts – Brazil nuts and almonds.)
From seeds - Chia, flax seeds, pumpkin seeds, sesame seeds, sunflower. But eat no more than 30g per day (about a handful)
4. Green beans, green and snow peas.
Can be consumed 4-6 servings of green beans per week.
5. Vinegar.
Apple cider vinegar, balsamic vinegar (Apple cider vinegar is well tolerated and can be used daily as a salad dressing and in sauces.)
Excluded:
1. Dairy products.
Butter, cheese, yogurt, milk, cream, etc. Clarified butter (ghee) is allowed, because it contains only traces of milk proteins (casein), lactose and usually well tolerated.
2.Cereals.
Including rice, wheat, cereals, oatmeal, and gluten-free – sorghum, Teff, quinoa, amaranth, buckwheat, spelt, rye, barley, couscous, etc. (no bread, pasta, pizza, etc.)
3. Legumes.
All legumes including soy, lentils, beans, peas and peanuts. (Carefully read labels! soy is hidden in many products such as miso, tofu, tempo, etc.)
4. Sweeteners – natural and artificial.
Sugar, fructose, dextrose, coconut sugar, maple syrup, honey, agave syrup and brown rice.
5. Chocolate.
Milk chocolate contains milk and sugar therefore strictly prohibited. Dark chocolate (>75% cocoa) is one of the most nutrient rich products.
6. Semi-finished products.
All pre-cooked food – not suitable for this diet (This applies to processed healthy foods such as protein powders and bars, creamer, etc.)
7. Seeds and nuts oils.
Such as soybean, corn, safflower, sunflower, grape seed, peanut, cottonseed, canola, etc.
8. Soda and fruit juices.
Only mineral water permitted
9. Alcohol (In any form)
10. Ready-made sauces and seasonings.
Soy sauce, ketchup, etc., because they contains soy, gluten, sugar, monosodium glutamate and so on.
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