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  • Kelly Carter

Nutrition Basics: Paleo Diet


The Paleo or "Caveman" diet is becoming more and more popular as weight becomes more and more of an issue. By eliminating a lot of the carbohydrates we eat on a daily basis there is less chance of fat storage and the body is forced to burn the stored fat as fuel. Though there are many variations for Paleo here are the basic rules to follow:

  1. High in fat, moderate in animal protein, low in carbohydrates

  2. Eat LOTS of saturated fat from coconut oil and butter (cook with this)

  3. Other oils to have as well – olive oil and avocado oil to drizzle over food

  4. Eat LOTS for fresh or frozen vegetables served with fat (oils or butter). This includes sweet potatoes)

  5. Consume lesser amounts of fruit and nuts (the less you eat the faster you will lose weight or improve digestive issues). Stick to fruits low in sugar and high in anti-oxidants like berries and nuts high in omega3 like macadamia nuts.

  6. Pasture-raised/grass-fed meat is best, but always choose lean meats

  7. Cut out all grains and legumes (wheat, rye, barley, oats, corn, brown rice, soy, peanuts, kidney beans, navy beans etc.)

  8. Do not consume vegetable oils or margarines (corn/soybean/peanut/canola/sunflower/safflower)

  9. No added sugars, soft drinks, packaged foods or juices

  10. Eliminate dairy (except butter and heavy cream)

  11. Eat only when hungry

  12. Supplements: vitamin D and Probiotic

Eat: Meat, fish, eggs, vegetables, fruits, nuts, seeds, herbs, spices, healthy fats and oils

Avoid: Processed foods, sugar, soft drinks, grains, most dairy products, legumes, artificial sweeteners, vegetable oils, margarine and trans fats.

Specifics to include:

  • Meats: Beef, lamb, chicken, turkey, pork and others.

  • Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.

  • Eggs: Choose free-range, pastured or omega-3 enriched eggs

  • Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.

  • Fruits: Apples, oranges, pears, avocados, strawberries, blueberries and more

  • Tubers: Potatoes, sweet potatoes, yams, turnips, etc.

  • Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds

  • Healthy Fats and Oils: Extra virgin olive oil, coconut oil, avocado oil and macadamia oil

  • Salt and Spices: Sea salt, himalayan salt, garlic, turmeric, rosemary, etc.


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