PALEO ( CAVEMAN'S DIET)

 

PALEO  DIET ( CAVEMAN’S DIET )

     HIGH PROTEIN, HIGH FIBRE, OMEGA -3- FATTY ACIDS, HIGH POTASSIUM, LOW SODIUM,

LOW CARBOHYDRATES AND LOW GLYCEMIC INDEX           FOODS.

FOODS ALLOWED

GRASS-FED LEAN PROTEIN.

MEAT :  BEEF,  LAMB, VEAL, RABBIT, CHICKEN, BISON, TURKEY, PORK, GOAT, SHEEP, WILD BOAR.

GAME MEAT :  MOOSE, PHEASANT, BEAR, DEER, WILD TURKEY, DUCK, REINDEER, RABBIT.

POULTRY :   CHICKEN, GOOSE, DUCK, QUAIL, TURKEY.

FISH :  MACKEREL, HALIBUT, WILD CAUGHT SALMON, TUNA, SOLE, TROUT, BASS,

ANCHOVY, COD, HADDOCK, HERRING, FLATFISH, SOLE, TURBUT, WALLEYE.

SHELLFISH :  SHRIMPS, MUSSELS, OYSTERS, CLAMS, LOBSTER, CRAB, SCALLOPS.

EGGS  :  FREE- RANGE, PASTURIZED  : CHICKEN EGGS, GOOSE EGGS, QUAIL EGGS, DUCK EGGS.

GRAINS :  QUINOA, WILD RICE, CORNMEAL, AMARANTH.

VEGETABLES :  BROCCOLI, KALE, PEPPERS, ONIONS, CARROTS, TOMATOES.

GREEN LEAFY VEGETABLES :  SPINACH, LETTUCE, BOKCHOY, SWISS CHARD, CHICORY,

MUSTARD GREENS, CELERY, KOHL RABI, ENDIVE, WATERCRESS, BEET TOP, KALE, SEAWEEDS,

ARUGULA, RAPININ, RADICCHIO.

CUCUMBER, ARTICHOKES, ASPARAGUS, CAULIFLOWER, EGGPLANTS,

 GREEN ONIONS, AVOCADO,

OKRA.

ROOT VEGETABLES : POTATOES, SWEET POTATOES, YAMS, TURNIPS, BEETS,

 CARROTS,RADISH, CASSAVA,

RUTABAGA, JERUSALEM ARTICHOKES, PARSNIPS.

WINTER SQUASH :  PUMPKIN BUTTERCUP SQUASH, SPAGHETTI SQUASH, ACORN SQUASH.

SUMMER SQUASH :  ZUCCHINI, YELLOW CROOKNECK SQUASH, YELLOW SUMMER SQUASH.

MUSHROOMS :  BUTTON, OYSTER, PORTABELLO, PORCINI, CRIMINI, SHIITAKE,

CHANTERELLE, MOREL.

FRUITS : APPLES, AVOCADOS, APRICOTS, BANANAS, PEARS, ORANGES,

BERRIES ( STRAWBERRIES, CRANBERRIES,

BLACKBERRIES, CHERRIES), NECTARINES, GRAPES, HONEY DEW MELON,

PEACHES, PINEAPPLE, CANTALOUPE, LEMON,

 LIME, LYCHEE, KIWI, TANGERINE, WATERMELON, MANGO, COCONUT,

DATES, FIGS, PERSIMMON, PASSION FRUIT.

HEALTHY OMEGA -3 FATTY ACIDS AND MUFA.

NUTS & SEEDS :  ALMONDS, WALNUTS, MACADAEMIA, HAZELNUTS,

PISTACHIOS, BRAZILNUTS, CHIA SEEDS,

FLAX SEEDS, PUMPKIN SEEDS, PECANS, CASHEWS, PINENUTS.

NUTS BUTTER :  ALMOND BUTTER.

FATS & OILS :  EXTRA VIRGIN OLIVE OIL, COCONUT OIL, AVOCADO OIL,

AVOCADOS, BUTTER,

LARD, CLARIFIED BUTTER, LAMB FAT, VEAL FAT, TALLOW, FATTY FISHES,

NUT BUTTERS, COCONUT FLESH,

NUT OILS :  MACADAEMIA, WALNUT, COCONUT MILK.

FRESH & DRIED HERBS :  CORIANDER, PARSLEY, OREGANO, LAVENDER,

THYME, SAGE, DILL, BAY LEAVES,

CHIVES, ROSEMARY, BASIL, TARRAGON.

CONDIMENTS & SPICES :  SEA SALT, PEPPER, TURMERIC, GINGER,

GARLIC, ONIONS, PARSLEY, ROSEMARY,

CAYENNE PEPPER, FENNEL SEEDS, CUMIN, NUTMEG, CINNAMON,

STAR ANISE, PAPRIKA, CLOVES, CHILLIES,

VANILLA.

FOODS TO BE AVOIDED

LOW SALT, SUGAR.

PALEO FOLLOWERS BELIEVE OUR DIGESTIVE SYSTEM HAVE CHANGED

 SINCE THEN & THEREFORE FOLLOWING

FOODS PUT STRAIN ON OUR GASTRO- INTESTINAL TRACT.

DAIRY, REFINED SUGAR, POTATOES, SALT, PROCESSED FOODS, LEGUMES ( PEANUTS ), CEREAL GRAINS,

NO FLOUR BASED FOODS, REFINED VEGETABLE OILS, STARCHES, ROOT VEGETABLES, GRAINS : WHEAT,

RYE, BARLEY, PASTAS, SPELT, BREADS.

LEGUMES : BEANS, LENTILS, PEAS, PEANUTS, TOFU.

SUGAR & HIGH FRUCTOSE CORN SYRUP : FRUIT JUICES, SOFT DRINKS, TABLE SUGAR , PASTRIES, CANDY, ICE-CREAM.

VEGETABLE OILS : SUNFLOWER OIL, SAFFLOWER OIL, SOYBEAN OIL, GRAPESEED OIL, CORN OIL, COTTONSEED OIL.

PARTIALLY HYDROGENATED OILS , TRANS FATS: MARGARINE, PROCESSED FOODS.

ARTIFICIAL SWEETNERS.

HIGHLY PROCESSED FOODS.

ARTIFICIAL MEAL REPLACEMENTS.

 

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