The Paleo diet emphasizes lean meat, fish, shellfish, fruits and vegetables, and nuts and seeds as the basis of a person’s food regimen. The idea is that most of your carbohydrates should come from fruits and non-starchy vegetables, your fats should be monounsaturated fats from nuts and seeds, and your protein sources should be low in saturated fat. The list of foods you avoid on the Paleo diet is far more extensive. Anyone considering the Paleo diet should consult with a physician and dietician first. Vegetarians certainly cannot start the Paleo diet.
Lean meat essentially refers to the less fatty sections of the animal, such as flank stake and sirloin on a cow, or the breasts on a chicken, turkey, or game hen. Anyone on the Paleo diet can eat up to six eggs per week, with a preference given to free-range eggs for a better nutrient profile. Whole eggs are better than just whites, because they contain more nutrients. The Paleo diet encourages patients to try a wide variety of meats, and recommended game meat includes alligator, bear, bison, caribou, elk, emu, goose, kangaroo, squab, reindeer, wild boar, pheasant, ostrich, venison, and rattlesnake. Bacon, ribs, most leg meat, and fatty cuts of meat are prohibited. Any foods containing salt are also not allowed, and that includes salting meat and all processed foods.
The Paleo diet allows most fruits and non-starchy vegetables, but starch tubers, sweet potatoes, cassava root, yams, all potato products, tapioca, and manioc are prohibited. All legumes are also restricted, including beans, peas, chickpeas, peanuts, all soy products, miso, snow peas, and lentils. Restricted cereal grains include everything from barley, corn, millet, oats, rice, rye, wheat, amaranth, buckwheat, quinoa, and sorghum, whether they are whole grain or not.
Dried fruit can substitute for sweet desserts on the Paleo diet, as long as the patient stays under two ounces a day. Almost all other non-fruit sources of sugar are prohibited, including honey and table sugar. Even low fat dairy products are not allowed. Along with nuts and seeds, four tablespoons of olive, canola, flaxseed, walnut, and avocado oil can be consumed daily to help patients get enough healthy fats. In moderation, users can drink coffee, tea, diet sodas, a maximum of two to four ounces of wine, up to four ounces of spirits, and a similar quantity of beer.
You can download free paleo diet recipes at www.cavemandiet.org.