paleo

1. Foods You Can Eat on the Paleo Diet
117
 BY JESS (PALEO GRUBS)
 IN TIPS
Having a clear understanding of the foods you can eat while eating Paleo will help you design your
daily meal plan. Always remember to keep things simple when preparing a meal. The more
complicated it is, the less Paleo it’s likely to be. By keeping it simple you keep it clean and free of
additives and chemicals that many meals in our society are full of. With that in mind, here is a list of
foods you can enjoy. Use it as a guide, realizing that no list of Paleo foods is entirely complete.
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2. Meat and Fish
Paleolithic cavemen were meat eaters, that we do know. To replicate the time period as much as you
can you should opt for organic meats whenever possible, or wild game.
Beef– Beef is representative of a meat that is readily available today, but might have been a treat for
early man. There were likely many cattle-like species back in those times, many of which aren’t
around today, and the domestication of cows would coincide with the official end of the Paleolithic
era and the move into agriculture.
Buffalo/Bison – Here’s another protein-packed edible that is more in tune with what a caveman
might have eaten. This is often brought up as a healthier alternative to beef due to its leaner make-up.
Since the buffalo industry is not as widespread as the cattle industry it also means there’s less chance
at hormones and other substances being in the meat.
Chicken – You can enjoy all parts of the chicken including the breast, thigh, legs, and wings.
Chicken wings are a go, which means you don’t have to pass on them when at a sports bar. Chicken
breast makes a great lean protein and often serves as a staple food for Paleo followers.
Eggs – You can enjoy all types of eggs on the Paleo diet, as it represents a source of food that Stone
Age man would have capitalized on if they came upon a nest. When you eat an egg you’re essentially
eating an entire animal in one go. Opt for the cage-free and organic variety, it may cost a bit more but
it’s definitely a more Paleo way to go.
Lamb – Another meat source you can have while on Paleo is lamb. This is a regular meat option in
places like Australia, but it’s more of a once in awhile thing for Americans. It’s a bit fattier than other
meats, but still considered Paleo-friendly. Try it in shank or chop form, as meat on the bone is just a
bit more Stone Age.
Pork – It would have been a wild boar back in the day, but pig meat is what’s readily available in our
society today. On the docket is all types of pork including bacon, ham, pork chops, and more. Be sure
to opt for organic cuts or pork anytime you can.
Turkey – Turkey is another poultry option that you can take part in, which makes it nice since you
can get it at many supermarkets and grocery stores. Opt for roasted turkey breast over cold cuts,
because there’s nothing Paleolithic about lunch meats filled with nitrates and added sodium.
Wild Game – Wild game of all types is the closest thing you can get to eating like a caveman in the
modern era. This is exactly the type of food they would have eaten, and it’s going to be free of all of

3. the chemicals and antibiotics, as well as avoiding being fed all the grains that are given to today’s
domesticated livestock.
Bass – Fishing was a large part of the success of Paleolithic man, and what helped them win out over
Neanderthals. Bass is good source of protein, but also has saturated fat, so you’ll want to watch how
much of it you eat. It’s also a good source of omega-3s.
Clams – Clams would have represented a food source that didn’t fight back, as long as you knew
where to find them and how to get them. Paleolithic man was known for coming up with new ways to
harvest ocean animals, so clams or something like them would have been a regular protein boost.
Halibut – Halibut consistently ranks as one of the healthiest fish you can eat, and it makes a great
addition to the Paleo diet. This is because it is rich in vitamins and minerals, as well as omega-3s.
Eating Paleo helps to make sure that you get more omega-3s than omega-6s.
Lobster – This is a rather gourmet shellfish to have, and can be saved for special occasions, or just
whenever depending on what your budget allows. Paleo style is eating just one meat at meal, so surf
and turf isn’t a good option, but you can enjoy lobster dipped in liquified grass fed ghee.
Mackerel – Mackerel is a great fish to choose because it has benefits like helping with heart disease,
lowering your cholesterol, fighting and preventing cancer, and boosting your immune system. It’s a
white fish that can be used in plenty of recipes to make a healthy main dish for your new lifestyle.
Salmon – This is a great fish option that should make it onto your plate regularly. A great source of
quality protein as well as respectable amounts of omega-3s make this a fish you can return to again
and again. Opt for wild Alaskan salmon, it’s worth the extra cost to be as close to Stone Age salmon
as possible.
Sardines – Sardines are an excellent source of protein, and can also contribute to your heart and bone
health. It is also a good source of Vitamin D, a vitamin that can be tricky to keep topped up on, but
that is important for your overall health and well-being.
Shrimp – Shrimp make a good seafood to have on-hand in your freezer pretty much at all times. This
is because they’re easy to cook up and are also able to be eaten without cooking. Putting them on the
grill is the Paleo-est way to cook them and they always taste great.
Swordfish – This is one fish that doesn’t typically make the menu on a regular basis, but it may be
one that you want to start eating more of. Over half of swordfish is pure protein, which will help you
feel full long after the meal is over. This is one fish that prehistoric man would have wrestled with,
but you can simply buy it from the seafood section.
Tilapia – Tilapia enjoyed a surge in popularity a few years back and now finds its way onto many
menus at restaurants across the country. This makes it a good dining out choice when you want to be
social but don’t want to sacrifice your new way of eating. It has a delicate and yummy flavor while
being high in protein and omega-3s.
Trout – Another great source of omega-3s and proteins. In this instance you might not want to go
with wild caught trout because they may have higher levels of mercury and other contaminants.
Buying farmed trout may not be very Paleo but may be the safer way to go.
Tuna – Keeping packs of albacore tuna handy is a good way to make sure that you always have a
protein source available. It’s so easy to eat since it doesn’t require cooking, and it’s a great lean
source of protein that plays well with veggies. You can also opt for tuna steaks if you want to go the
fancy route.
Veggies
To be sure, if the day’s hunt didn’t go as planned, Paleolithic man would need to fall back on the
gathering skills of the rest of the tribe which would largely be wild-growing veggies.

4. Artichoke – Artichokes are a tasty addition to any salad and make a great side as well. For extra
flavor and to make any meal more filling try Roman artichokes. These are larger sized artichokes that
you can use as the central part of your meal if you need to.
Asparagus – Asparagus pairs well with fish, and since fish features so prominently in the Paleo diet
plan you should add a bundle of it to your shopping cart every time you’re at the grocery store. It can
be eaten raw and tastes delicious this way. They are also easily steamed and taste great off the grill.
Beets – Beets are a superfood that you’re probably not getting enough of. They contain specific
flavonoids that you just won’t find in too many other vegetables. You can easily imagine Paleolithic
gatherers finding these growing wild and pulling them out of the ground. Try grilling fresh beets.
Yum!
Broccoli – Surely you know that broccoli is good for you, and on the Paleo diet it’s important to get
good sources of fiber to help keeping things moving digestively. Balancing out a portion of meat with
a good helping of broccoli and other cruciferous vegetables means you’re getting a good nutritional
mix.
Brussels Sprouts – While perhaps not the best tasting food, they are definitely an item that you’ll
want to add to your plate again and again. One way to cook these tiny guys is to skewer them and pop
them on the grill. Of course you can also steam them but this isn’t the most flavorful way to go.
Cabbage – Cabbage has so many benefits to it that it regularly makes the list of healthiest foods to
eat. These include anti-cancer benefits as well as helping with heart health. It also contains fiber
which you’ll want to be sure you’re getting enough of. One trick to cooking cabbage is to shred it or
otherwise cut it into smaller bits to promote faster cooking times.
Carrots – Carrots are a nice food to keep around because they come in many forms, and are easy to
take with you while on the go. Drop a bag of baby carrots into your cart on your next shopping run
and you’ll see that they make a cool crisp snack you can enjoy anywhere and they won’t weigh you
down.
Cauliflower – Often paired with broccoli, cauliflower is a Paleo-friendly food you’ll want to get
familiar with if you currently don’t eat it too often. It’s so versatile that it’s often used in recipes in
place of things like couscous and stuffing. This makes it a handy veggie to try to replicate some of
your favorites that you can no longer have.

5. Celery – If you don’t like the stringy nature of celery, consider adding it to a Paleo soup, or dropping
it in the blender for a Paleo green smoothie. It’s packed with hydration because of all the water it
contains, as well as a good amount of phytonutrients your body needs.
Collard Greens – You never have to think twice about consuming leafy greens while on Paleo.
These have a robust flavor and if you’ve never had them before you’re not alone. Often
overshadowed by spinach and kale this is one green you may have been missing out on.
Cucumber – Cucumbers are a very healthy choice no matter which diet plan you’re following, but
you should give them extra attention when eating a Paleo meal plan. They are packed with water so
they can help your body stay hydrated, and keep you alert and focused. Plus they can be eaten solo or
used in a recipe or on a salad.
Dandelion – You might look at this as just a flower, but it’s a highly edible flower and one that has
many health benefits. Dandelion extract is also one supplement you may want to look into for the
same caliber of benefits. These go great on top of salads, both as decoration and added nutrients.
Eggplant – Eggplant has sort of a prehistoric feel to it, all purply and bulbous, and it’s easy to
imagine early man finding a vegetable similar to eggplant while out on their gathering missions. It
cooks up wonderfully and tastes great with a wide assortment of meats.
Endive – Adding endive to your salad will add to its flavor profile, and offer additional nutrients that
other lettuces don’t have. It also has a nice bright color, so it can add to the visual appeal as well. It’s
important to get enough veggies like this to balance out all the meat you’ll be consuming.
Green Onions – Green onions are often used as a garnish, and it’s one that you don’t have to go
without while eating a Paleo diet. They not only add that little something, they also pack their fair
share of flavor, so it’s nice to enjoy them in a myriad of recipes.
Kale – Kale gives spinach a run for its money in the nutrition department, and it’s a heavier and
bulkier green that you should add to your meals more often. It contains a ton of phytonutrients giving
you anti-cancer defenses as well as protecting against free radical damage.
Mushrooms – You don’t have to be picky with the type of mushrooms you eat, as they’re all
considered Paleo friendly. These must have been some of the easiest vegetables for pre-modern man
to eat, since they just had to find them and pick them from the ground, just making sure not to eat the
poisonous ones.
Mustard Greens – Add mustard greens to any salad and it will immediately look fancier and taste
better. They have a peppery taste that many enjoy, and that add something new to the palate. It also
has its own share of nutritional goodness, so you’ll also be enhancing the amount of vitamins and
minerals you’ll be getting. Bonus!
Onions – Onions make a great veggie for Paleo followers because they’re easy to come buy, cheap,
and can be eaten raw as a garnish or sauted to a golden brown and used to enhance the flavor of beef,
chicken, and pork.
Parsley – Even though this is often used as a garnish, it’s actually quite a nutritious food with
cleansing properties. You can dice it up and use it to top just about any meat item, and it especially
goes great with fish and chicken. Add it to a green smoothie with other Paleo veggies for a crisp
flavor.
Parsnip – These look like more triangular and lighter colored carrots, and there is a virtual plethora
of ways you can cook it. For a fast and easy side, try slicing them up into sticks and steaming them in
the microwave. You can also cut them and have and lay them on the grill next to the meat.
Peppers – Eat any of the pepper family that you want, including any shade of the bell peppers, as
well as the spicier jalapenos and habaneros. Peppers are great to use for added color to any dish, and
can crank the heat up so Mother Nature can remind you who’s boss.
Pumpkin – Pumpkin is filling and nutritious and needs to become a bigger part of your diet than the
holiday pumpkin pie and Halloween carvings. The good part about them is that you can use the seeds
from them as well (see below). Think pumpkin soup alongside a meat dish as a nice rounded meal.

6. Radish – It’s time to upgrade radish from salad garnish to actual vegetable you can enjoy as a side
dish next to your meat portion. They contain a unique mix of vitamins and minerals and have been
shown to help fight off cancer as well as help with some respiratory conditions.
Rhubarb – Rhubarb looks like celery from a parallel universe because of its reddish, purplish hue. It
is often used in recipes as a fruit, but it’s classified as a vegetable. Either way you’re clear to use it on
the Paleo diet, and enjoy the benefits it provides.
Romaine Lettuce – Here’s a nice leafy green to have on hand so you can whip yourself up a Salmon
Ceasar Salad or a Chicken Caesar Salad. You could even make a traditional Caesar using anchovies
as your protein, and benefiting from the omega-3s it contains. No matter which way you go Romaine
tastes great and is available everywhere.
Rutabaga – Rutabaga might not be a vegetable that makes it into your regular line-up, but when
eating Paleo it’s best to keep an open mind. These have lots of vitamins and minerals like Vitamin C
and Magnesium so they make a great addition to your day for extra energy.
Seaweed – It’s not easy to incorporate kelp into the modern American diet, but it’s something that
would have helped Stone Age man survive, especially if they were living near the ocean, as many
early tribes did. You don’t need to go out of your way to start eating it if you can’t find it locally, but
if it’s available it’s got plenty of aquatic minerals and vitamins not found in land plants.
Spinach – This is a winner no matter how you eat it, and it deserves a spot on your plate whenever
you can fit it in. It’s great as a base for a salad, and is the cornerstone to green smoothies, which are
helpful on the Paleo diet for times when you just don’t want to chew up a lot of greens.
Squash – Squash is such a versatile and tasty veggie that you’ll have no trouble finding opportunities
to eat it. It’s also a vegetable that grows well on its own in the wild so it was surely something
primitive man would have capitalized on.
Swiss Chard – Here’s another excellent leafy green that will give your taste buds a kick and will
accentuate any salad. It mixes great with spinach and kale and really rounds out the flavors. It can be
a bit bitter so you probably won’t want to construct a salad with only this as your green.
Tomato – While technically a fruit this often gets counted as a vegetable, and it’s digested by the
body in a way that makes it so you can eat tomatoes without the same concern as fruit on the Paleo
diet. This gives the green light to tomato sauces, but you’ll need to find Paleo friendly noodles if you
want to make spaghetti.
Turnips – You can eat all parts of the turnip, both the greens as well as the bulbous bottom. It’s easy
to cook and can fast become one of your favorite sides if you learn to prepare it right. It can be a
welcome change from the same old vegetables you have each day, and it’s good to broaden your
horizons while eating Paleo.
Watercress – Another fantastic way to accent a salad is to add watercress to it. You may end up
liking this for its somewhat buttery taste, and it can quickly find its way into your shopping cart once
you spot it in the produce section. It’s good to have a list of greens and pile them on since you’ll be
eating so much meat.
Zucchini – One of the yummier veggies on the Paleo list of foods is zucchini. It’s often used as a side
dish, and many vegetarian recipes use it as part of a main dish. You likely won’t be skipping on the
meat, so use this as a great accompaniment to your protein-packed main dish.
Fruits
Most of your carbs on the Paleo Diet will come from fruits. While the fruits found tens of thousands
of years ago were likely far different in nature than what you find on today’s store shelves, here are
some Paleo-approved fruits you can eat in moderation.

7. Apple – Apples are traced back through our history as a fruit that has always done us well. It doesn’t
require a stretch of the imagination to think that early man would have picked and enjoyed apples
whenever they came upon a tree. Seek these out for their broad nutritional profile.
Apricot – Apricots are a fruit that often gets lost in the popularity contest and you may have to seek
them out in the produce department. But it’s worth the extra effort because they have a taste that no
other fruit has, and they also contain a good amount of fiber, vitamins, and nutrients.
Avocado – This is a wonderful fruit to add to just about any meal, and in addition to providing you
with more potassium than a banana, it also contains plenty of healthy fats that are a big part of the
Paleo plan. It makes a great snack and can help you go from hungry to satisfied all on its own.
Banana – Bananas are one fruit that’s often associated with monkeys and other primates, so it is only
assumed that at some stage in our evolution they were a handy go-to fruit that provided energy with
potassium and other vitamins and minerals. This makes a great on the go snack to hold you over
between meals.
Blackberries – Blackberries are perhaps the closest thing to wild berries that you’ll find in
supermarkets, as they tend to be able to grow on their own more without the need to be cultivated.
They pack some serious antioxidants and are worth buying next time you’re out.
Blueberries – One of the more mainstream berries, blueberries are generally easy to find in grocery
stores year round. You’ll be passing on things like pancakes and muffins, but you can keep it simple
by popping these delectable berries as a snack or as a post-meal dessert.
Boysenberries – You’ll get antioxidants from boysenberries, the same way you will from other
berries like blueberries, but they’ll provide a different taste that some prefer. Use them as part of a
power-packed berry mix or eat them solo for a treat.
Cantaloupe – Cantaloupe, referred to as rock melon in some parts of the world, is a wonderful choice
that most surely would have been eaten by man throughout the ages. They are packed full of both
Vitamin A and Vitamin C and can be eaten as a sweet dessert when you need it.
Cherimoya – This is an important fruit to add to your Paleo eating. It’s high in fiber, has a bit of
protein, and has a good amount of Vitamin C. Another standout is its levels of Vitamin B6, which
will supply you with plenty of energy to propel you through your day.
Cherries – Whether you get fresh cherries or go with dried cherries you can’t beat this as a snack
option. Cherries and other easily picked fruit would have been a big part of Stone Age eating. These

8. fruits would have provided nourishment when other food became scarce, and would have provided
energy to go out and kill some animals.
Cranberries – These tart berries are usually consumed in juice form, but you’ll want to avoid juice
while on Paleo. You can try eating a handful of them before a workout, or between meals. They’re a
good source of Vitamin C and fiber.
Figs – If your only frame of reference for figs is Fig Newtons you’ll have to branch out a bit, as those
aren’t Paleo-approved. Opt instead for real figs, either dried which are more commonly available, or
fresh, which you may only find at certain times of the year.
Grapefruit – Here’s a healthy fruit option that finds its way on many lists of the healthiest foods you
can eat. It’s often brought up as a weight loss food as well, and it fits nicely into the Paleo eating
method. It’s filling and low in sugar with plenty of Vitamin C.
Grapes – Grapes are one of the best fruits to eat as a snack because they’re portable and poppable.
You can opt for any kind of grapes you want, but be sure not to overdo it because they are somewhat
high in sugar so a large portion might spike your blood sugar levels.
Guava – The Vitamin C levels for guava are off the charts, and they also score well in the fiber
department. It’s important to get antioxidants into your system, and to keep the fiber coming because
of all the meat that you’ll be consuming and guava can help with both of those goals.
Honeydew – Melons were surely enjoyed back in the prehistoric era and are still enjoyed in modern
society. Nutritionally speaking you’re better off eating cantaloupe, but these two melons are often
seen in a melon salad, and it’s good to switch things up and not always eat the same thing.
Kiwi – Another source of Vitamin C that comes in a handy and portable size. Kiwi can be eaten on its
own as a snack to get you to your next meal, and also works well in a smoothie. You can opt for the
common green variety or look for the gold kiwi as well.
Lemon – Lemons aren’t exactly a fruit that you’ll just peel and eat, but you can enjoy lemon slices in
water, or lemon juice sprinkled on the meats you’ll be eating. It adds flavor to fish, which you’ll be
eating a lot of, and adds Vitamin C to whatever you use it on.
Lime – Limes, like lemons, aren’t likely to be a fruit that you dive into, but they make great
accentuations to foods and drinks so that you can have a citrusy taste. Also big on Vitamin C and low
and sugar so you can use them without worrying too much about their sugar content.
Lychee – These are one exotic fruit that are popular in some parts of the world than others, and one
that you simply have to try if you haven’t yet. They’re absolutely delicious and they’ll grow on their
own with little assistance if they’re allowed to, making them a great untampered with source of
nutrients.
Mango – An exotic choice for fruit is mango, but you can typically find them in the frozen fruits
section. It contains Vitamin C and Vitamin A, as well as Vitamin B6 for energy. It can be used as a
dessert while eating Paleo, since most conventional desserts will be off limits.
Orange – Known for their high levels of Vitamin C oranges are a great way to top up on key
vitamins while following a Paleo lifestyle. Oranges come in handy because they travel well and if you
go navel they’re easy to peel and eat. Avoid the ubiquitous orange juice and eat these fresh for best
results.
Papaya – Papaya is a great source for antioxidants and can wake up your taste buds if they’ve gotten
used to the same old fruit. They are often found in fruit salads, but you can enjoy these on their own,
or toss some into a smoothie for a midday pick-me-up.
Passion Fruit – Passion fruit provides a broad mix of vitamins and minerals, including Vitamin C to
boost your immune system, and Iron to meet your daily needs. The nice part about having high levels
of Vitamin C and Iron in the same fruit is that the Vitamin C will help your body absorb the Iron.
Peaches – Peaches and their nectarine cousins are two fruits you can enjoy while following the Paleo
Diet. They are pretty interchangeable in recipes, and if you’re eating them individually the only major
difference is that peaches have fuzz on the outside while nectarines are smooth. The taste is very
similar and they’re even in the same family from a scientific standpoint.

9. Pears – The fiber content in pears is enough to make sure that you reach for these on a regular basis
while eating Paleo. They have a different makeup than other fruits, with a grainy consistency, and this
is what works its way through your body, helping to keep your insides clean.
Persimmon – You’ll be getting a good dose of Vitamin C when you eat persimmon, but more
importantly you’ll be adding another fruit to your rotation. It’s important to have a wide range of
foods, as early man would not have been picky about the foods he ate.
Pineapple – This is one delicious fruit you can eat while on Paleo, but be careful with it because it’s
easy to over consume it and end up with too much sugar. It does make a great dessert option since
you won’t be able to eat things like ice cream or cake.
Plums – Plums provide a good amount of Vitamin C and are easy enough to take with you wherever
you go and enjoy when you want it. One tip is to use fruit to help provide you with energy when
you’re immersed in this 21st century lifestyle and your body could use all the help it can get.
Pomegranate – You may have noticed a surge in popularity of pomegranate in recent years. It’s been
showing up in more and more beverages because of its health benefits. You’ll want to avoid the juice
and go right for the fruit on this one.
Raspberries – Raspberries go really well with other berries on this Paleo food list, or they can be
eaten on their own for a tart but yummy treat. Berries of all types have that Stone Age feel to them
and you can imagine the excitement of prehistoric man when they found them growing in the wild –
and realized they weren’t poisonous.
Star Fruit – It’s easy to see where this fruit got its name, and if you’re not used to eating them you
may want to start buying more. They have a unique taste all their own, and provide a respectable
amount of Vitamin C and other vitamins and minerals while being low in sugar.
Strawberries – Strawberries are a nice fruit to have while on Paleo because they’re so common you
can easily buy them all year and not worry about paying too much for them. One great way to get
strawberries is at a farmer’s market, because you’re buying locally and can get them as fresh as
possible.
Tangerine – Tangerines provide more of a sweet taste than an orange, and still clock in on the
Vitamin C-o-meter. They manage to do this without having a lot of sugar, but you’ll still want to keep
an eye on your intake of fruit to make sure that you’re not getting too much.
Watermelon – A summertime favorite, watermelon is actually a superfood that provides you with
plenty of antioxidants to help with free radical damage. Since you’ll be eating a lot of meat on this
diet plan you’ll need to account for that by consuming enough vegetables for fiber and phytonutrients,
and fruits like watermelon for their antioxidant value.
Fats, Nuts, and Seeds
One great aspect of the Paleo Diet is that healthy fats get their fair share of attention. Make sure that
you’re incorporating these oils and nuts into your daily cooking and eating so that your body can
benefit from their nutritional value.

10. Avocado Oil – Like the name suggests this is an oil pressed from an avocado. It’s been credited with
helping blood cholesterol levels, preventing cancer, and providing benefits to both your hair and skin.
Use it for cooking, or as a salad dressing and you can’t go wrong.
Butter – You’ll find it easier to cook and eat Paleo now that you see that butter is allowed. Go with
the most natural butter you can, opting for grass-fed butter made from cows that were fed grass
instead of grain. Also consider using ghee which cuts off the impurities and leaves behind just the fat.
Coconut Oil – Coconut oil, as you may have guessed, comes from coconuts and can be used in
cooking as well as topically around the body for a host of different conditions. Make sure you go as
premium as you can on this one, opting for organic instead of conventional coconut oil.
Macadamia Nut Oil – This comes from macadamia nuts which as you’ll see below are a Paleo-
approved nut. The benefits of the oil are that it contains plenty of monounsaturated fat, which is the
good fat that you should be getting more of if you want to feel good between meals and lose fat from
your body.
Olive Oil – This is a great oil choice because it’s readily available and relatively cheap compared to
some of the other options for oils. Go with Extra Virgin Olive Oil and you’ll be doing yourself a big
favor as this consistently ranks as one of the best oils, both to cook with and to eat on salads.
Almonds – Eat a handful of almonds and you’ll feel great for hours afterward. That’s what makes
them such a powerful addition to your Paleo eating plan. They provide nourishment and sustenance
and can also give you energy. They also help you build muscle so you can really get that caveman
physique.
Cashews – When looking for cashews in the store, avoid the ones that come in a can by companies
like Planters and opt instead for raw cashews. These are going to be more akin to the type of nuts
found by our ancestors, and it will help you avoid added salt and unhealthy fats used in the roasting
process.
Hazelnuts – While they do have some saturated fat, a large majority of hazelnuts is healthy fats,
especially monounsaturated fats. They also contain a good amount of protein, so they make a filling
snack to get you through to your next full meal.
Macadamia Nuts – You don’t need to follow conventional wisdom with macadamia nuts because
while they do contain a good deal of fat, most of it comes from healthy fats that you should be eating.
Avoid chocolate covered macadamias, or cookies that have them in it, and you’ll be fine.

11. Pecans – If the only pecans you eat are in pecan pie, it’s time to branch out and start enjoying them
on their own. You can find raw pecans in the nut section of Whole Foods or health food stores. You
want to avoid pecans that have been heavily processed because they typically get added sugar, salt,
and oil.
Pine Nuts – Pine nuts contain plenty of minerals in them that your body needs like magnesium and
iron. You can have these as a snack, but they also make a great salad topper and can be used as a
garnish sprinkled on top of meats.
Pumpkin Seeds – Pumpkins also make the list of Paleo foods, and their seeds are especially
interesting because they’re emerging as one of the healthiest seeds you can eat. They are credited
with helping you sleep, helping to promote heart health, and helping to stabilize blood glucose levels
to help maintain a healthy weight.
Sunflower Seeds – The main benefit you’re getting from sunflower seeds is their high levels of
Vitamin E. This is a vitamin that you might not get enough of when eating the Paleo way, so it’s
important to find sources of it that you can easily eat and then not have to worry about your vitamin
levels.
Walnuts – Walnuts are big on magnesium, fiber, iron, and Vitamin B6 so you’re simply going to feel
better after eating them. The B6 is known for helping with that energized feeling, and your body
needs those important minerals in order to be healthy and fit.
Tapioca, quinoa, arroz whole grain no blanco, amaranto son
pseudogranos…..menos malos pero no totalmente
buenos????????????? Replace grain flour – Use almond or coconut flour.
There are hundreds of online recipes using these flours.
Soak and sprout nuts and seeds and grind into flour – Nuts and seeds contain enzyme
inhibitors that stop them from sprouting too early. This works out in nature, but for us,
when enzymes are blocked, we can’t make use of them.
To soak: Soaking releases the enzyme inhibitors so they help us digest these foods. It
also neutralizes phytic acid, a component of plant fiber in grains, legumes, nuts, and
seeds that reduces mineral absorption.
 Use raw nuts or seeds. Cover with filtered water to about 2 inches above and let
them soak overnight. Make sure the bowl is big enough to accommodate the
swelling that will take place. Drain and discard the soak water.
 Use right away or store soaked nuts and seeds in the refrigerator for 2-3 days.
To sprout: Sprouting increases the total nutrient density of a food.
 Use raw presoaked nuts or seeds. Spread them out on a plate giving them a bit of
space and cover lightly with cheesecloth or clean unbleached muslin. Rinse twice
a day.

12.  A tiny white tail will appear from the narrow end when they begin to sprout. Use
them right away or store in a jar in the refrigerator.
Make your own sprouted granola – Soak almonds, pecans, macadamia nuts, and chia
seeds in water for 8 hours then set them out for a day on a paper towel. Toss them in a
small amount of raw local unpasteurized honey, and add organic raisins, coconut
flakes, cinnamon and sea salt. Place them in a dehydrator or oven and you have a great
tasting metabolism boosting snack.
Conclusion
Grains, a food group that we didn’t eat for 97% of our human existence, are now at the
base of the USDA food pyramid with 6-11 servings a day recommended.
New science is shedding some light on the problems caused by this popular food
group, but of all the habits that you can develop regarding your health, dropping the
grains from your diet is probably the one that will pay off the most.
15 Paleo Cereals with NoArtificial Ingredients
0
 BY JESS (PALEO GRUBS)
 IN BREAKFAST
Commercial cereals are definitely a no-go on Paleo because they’re loaded with things that aren’t
Paleo friendly, like wheat and other grains, and a host of artificial ingredients and unnatural flavors
and dyes. Getting back in touch with a more primal way of starting your day can make a big
difference in how you feel, and can kickstart your morning so you feel great, alert, and ready to take
on the day.

13. Photo: I Breathe… I’m Hungry…
1. Cinnamon Faux-st Crunch
Here’s a Paleo twist to Cinnamon Toast Crunch, but unlike the brand name cereal your body won’t
have to suffer through things like whole grain wheat, refined sugar, industrial grade salt, and additives
like maltodextrin and BHT (butylated hydroxytoluene, used to preserve fat content). Instead, you’ll
be getting nutritious ingredients like flax seed, hemp seed, real cinnamon, and coconut oil. You don’t
have to worry about how it was made, how long ago it was made, or what sort of questionable
ingredients it contains.

14. 2. Paleo Chocolate Cereal
If Cocoa Puffs or Cocoa Pebbles used to be your cereal of choice, this chocolatey Paleo cereal may be
your best bet as a substitute. The reason this recipe works so well is that it comes out in the familiar
round shape, so it feels like you’re eating cocoa balls which makes it fun instead of looking like a
health food. It’s made with almonds and coconut flour, which is blended up into a sort of dough
which you then roll into a ball and bake. This may seem like a lot of work just for a cereal, but you
can make up a big batch for the week and just store the extra in an airtight container.
3. Honey Bunches of Paleo Cereal
This is an attempt to give you the flavor of Honey Bunches of Oats, but without the nasty stuff like
high oleic oils (the replacement of hydrogenated oils), whole grain wheat, and a ton of added sugar.
They’re using a nice mix of nuts and seeds, as well as raw honey, cherries, and coconut. It also has
coconut oil and coconut flour for additional flavor. This is a breakfast cereal that will really get your
taste buds going, and you won’t have to regret it after you eat it. Compared to the cost of a box of
cereal, this may come out to be a little more, but you have to pay a bit more for a higher level of
quality.
4. Flint Chips Cereal
This recipe likes to point out the fact that The Flintstones have been endorsing things like Fruity
Pebbles and Cocoa Pebbles for years, but these cereals do not accurately represent what was being
eaten in the Stone Age. Instead they offer an eclectic mix of apples, coconut, cinnamon, chocolate,
and nuts for a flavor overload without the use of rice, tons of sugar, and partially hydrogenated oils
you’ll find in cereals sold on store shelves. The artificial colors used in these cereals is reason enough
to look elsewhere for sustenance, not to mention all of the synthetic vitamins they pump into these
cereals to make them seem healthy. Get your vitamins from real food sources, the way early man did.
Photo: Cavegirl Cuisine
5. Cinnamon Pecan Crunch Cereal
You can’t go wrong with cinnamon and pecans, especially when you add some chocolate into the
mix. The nutritional value of a Paleo diet is often overshadowed by everyone thinking you just end up
eating a ton of meat. But some of the nutrition you get from Paleo approved foods like sunflower
seeds, almond butter, and cinnamon deserve to get some attention. Since it’s not always feasible or
desirable to start your day with meat and veggies, it’s nice to be able to stay in line with Paleo and get
a good fill up in the morning.
6. Tropical Paleo Cereal
This is a tropical themed breakfast that is made into a cereal by the use of coconut milk. It

15. incorporates four distinct tastes into one bowl, with kiwi, banana, mango, and pineapple all working
together. When eating Paleo you’ll soon notice that fruit takes a backseat to vegetables and meat, but
it’s still good to get a daily portion of fruit into your system because of all the good things they
contain, namely antioxidants and fiber. The coconut milk adds some healthy fat to the equation, and
you’ll be fueled through the morning with this.
7. FlaxChia Cereal
Flax seeds and chia seeds are both great additions to a Paleo-based diet. They bring with them omega-
3 fatty acids and a good portion of fiber as well as some protein. Often they are used as a peripheral
ingredient, but here they take on more of a leading role. This is another instance where you’ll be
making a dough and then cutting your cereal into the desire shape. Because it’s baked you’ll get that
nice crunch you want in the morning to help wake you up, without the need of a lot of oil. She’s using
coconut oil, which is a Paleo approved oil, so you’re good to go.
8. Cinnamon Apple Creamed (Hot) Cereal
For cold mornings when you want to feel warm and happy on the inside there’s nothing like a hot
cereal. This recipe gives you a nice creamy cereal without the use of any dairy. They’ve opted for
almond milk instead, which is going to lend a nice flavor while being well tolerated by the body. It
also uses coconut milk, so it’s going to have a nice thick creaminess to it as well as a yummy flavor.
The cinnamon apple combo is a tried and tested breakfast winner.
Photo: Tony TED
9. Coconut Muesli
Muesli would get the ax on Paleo because of all the grains it contains. Here’s a Paleo friendly muesli
recipe that you can enjoy as your new daily breakfast, or use on those occasions when you don’t have
a lot of time. There aren’t any oats being used, and this relies on almonds, walnuts, coconut flakes,
chocolate, and raisins to get the job done. They say you can add whey protein to it to help with the
protein content, and this will be a judgement call on your part as it hits a Paleo grey area.
10. Paleo Breakfast Cereal
This cereal resembles a bowlful of items that the gatherers in the hunter/gatherer duo would have
been able to scrounge up. That makes it a perfect Paleo style breakfast. It’s a mix of crunchy and
nutty things like pecans, almonds, walnuts, and pistachios, combined with sweet and tart berries. To
help it all taste better there’s a dab of raw honey, giving this just the right amount of sweetness. The
nuts will provide you with energy and the berries will provide you with antioxidants so you should
feel good all morning long.

16. 11. Nut Munch Breakfast Cereal
This is a nice mix of almonds, walnuts, cinnamon, and honey. It all gets blended together and then
popped into the oven to bake up nice and crunchy. They recommend eating it with either coconut
milk or almond milk and point out that if your body can handle it some raw cow’s milk may be the
way to go. The result is a sweet and crunchy cereal that will satisfy you if you used to be a big cereal
eater before making the switch to Paleo.
12. Apple Cinnamon Chia Cereal
It’s always fun to watch a Paleo cook deconstruct a product and make their own version of it. It’s all
about taking what’s out there and making it work for you. In this instance they’ve figured out how to
replicate a chia cereal that’s packed with chia seeds, hemp hearts, apples, cinnamon, and sugar.
You’re sure to enjoy the finished product, and the best part is that nothing it contains is unhealthy for
you. It’s always satisfying to eat a Paleo meal because it all works to your benefit.
Photo: Carmen Eat Joy
13. Quick Activated Walnut Breakfast Cereal
The activating process might not be too quick, but once you have a supply of activated walnuts you
can whip up this cereal in a jiffy. Activating the walnuts entails soaking them in salted water which
makes them easier to digest. This is a great tip for Paleo followers since it’s key to keep your
digestive system moving along and avoid eating foods that are hard to digest. Dates, apples, and
coconuts round out this breakfast bowl, packed with enough power to have you coasting through to
lunchtime.
14. Sweet Cinnamon Cereal
The neat thing about this recipe is that it can either be used as a cereal or as a graham cracker. It could
make a great stand-in for Golden Grahams, and if you add a little chocolate to the bowl it could fill in
for S’mores cereal. Almond flour and maple syrup get blended up into a dough which then gets rolled
out and baked up into these crispy crackers. The only decision you’ll have to make after baking these
up is what sort of milk you want to have with them. Almond or coconut usually works as a Paleo-
friendly choice.
15. Apple Almond Coconut Cereal
This recipe is nice because there’s no measuring involved, which is totally the way Paleolithic man
would have thrown things together. They use measurements like “handful” instead of the traditional
cups and tablespoons. The ingredients are all very Paleo in nature, with apples, almonds, dates, and
coconut all making an appearance. A little bit of time spent in the food processor and it’s good to go.
They recommend blending it up a bit more if you’ll be feeding your little Paleo eaters with this.

17. Here, we look to caveman Grok for easy solutionsto 5
common Paleo mistakes.
If you're having trouble eliminating all of the Paleo diet's restrictedfoodsfromyour diet, or you're
concernedabout never having any dairy productsor grains, Cordain says that youcan choose to
incorporate some "open" meals into your weekly menu. During these open meals, youcan eat
anything youwant. Youcanhave up to three of these open meals a week, though dietersare strongly
encouragedto have as few as possible. Cordain claims that as long as 85 percent of your overalldiet
adheres to the Paleo guidelines, the other 15 percent of your diet won't prevent youfromlosing
weight, though this has not been provenby scientific research. Youcandrink coffee and tea, but
should completely avoidsodas.
Making the Most of Ancient Time and Today
The overall premise of the Paleo diet can be combined with a few healthy tweaks to get
the best of both ancient times and today. Focus on fresh fruits and vegetables, nuts,
seeds, and small amounts of healthy oils. When choosing meat, opt for lean grass-fed
meat and focus on wild seafood. Add lower-fat, nutrient-rich dairy or dairy alternatives
fortified with calcium and vitamin D to complement your meals. And, exercise like a
caveman by supplementing sessions at the gym or training studio with purposeful daily
activity. Regularly sitting for hours is detrimental to good health. So, get up frequently
and “hunt” for opportunities to fit movement in throughout your day.
Low-fat milk, yogurt and other dairy products are the best sources of calcium and
vitamin D, which we need for strong bones, teeth, muscles and nerves. Studies suggest
that calcium and vitamin D may even protect against cancer, high blood pressure, and
diabetes. On the Paleo diet, you'll need to take supplements to get enough calcium and
D.

18. 1. Slow down on the nuts and seeds
It would take Grok and his family half a day to shell enough almonds to make the
equivalent of a couple cups of almond flour. Although we have easier access to this grain-free
baking staple, we shouldn’t go crazy with the nut flours and nut/seed butters.
Further, nut/seed butters and flours disguise the actual volume of nut/seed consumption. For
example, a cup of almond flour contains 90 almonds and a tablespoon of almond butter
contains 7 almonds… so we can often eat huge amounts of nuts without noticing it.
Nuts and seeds, while beneficial in moderation,
contain anti-nutrients like phytic acid and enzyme inhibitors. Soaking nuts/seeds in salt water
greatly reduces these components, but it still leaves the problem of oxalates. I’ve already
discussed oxalates (what I call the “grain-free diet trap“), a point especially pertinent for those
with leaky guts.

19. Perhaps the most detrimental problem with excessive nut/seed intake is that they are very high in
polyunsaturated fatty acids. While omega-3 fatty acids are anti-inflammatory, polyunsaturated
fats– a.k.a omega 6 fatty acids–are pro-inflammatory. Additionally, excess polyunsaturates
disrupt hormones, impair thyroid function, impair the immune system, contribute to weight gain,
and more (source). While omega 6’s are necessary in our diet, we generally have waaaay too
much omega-6 to omega 3 in our diet.
Finally, the seasons naturally constrained Grok to a rotation diet. For example, almond
harvest lasts from August to November and walnuts are in season from November to June
(source). Again, it benefits us to look to Grok and be conscious of variety, rotation, and season
when consuming nuts and seeds.
2. Don’t eat lean protein
As Dr. Weston Price recorded in his landmark book, primitive cultures greatly valued the organ
meat and fatty pieces of animals. Likewise, Grok would have consumed animal protein along
with its naturally-occurring fats. Boneless, skinless chicken breasts? Not for Grok.
Further, according Nourishing Traditions, the Bible of impolitically correct nutrition
Protein cannot be adequately utilized without dietary fats. That is why protein and fats occur
together in eggs, milk, fish and meats. A high protein, low fat diet can cause many problems
including too rapid growth and depletion of vitamin A and D reserves.
So enjoy the marbled cuts of beef, the egg yolks, and the chicken skin. But do make it a priority
to source local, grassfed/pastured animals. Since animals store toxins in their fat, supermarket
meat and dairy is laced with toxins, hormones and antibiotics.
3. Stop drowning your body in water

20. Today, many self-proclaimed health fanatics see their huge, BPA-free water bottle as a body
extension. Religiously, they down half their body weight in ounces of water every day. Trust me,
mainstream health fanatics, there’s no judgement here. Because I used to do the same thing.
Fortunately, I know better now and my body thanks me for it. I began to ponder the fact
that Grok didn’t carry a water bottle and there was no way this innocent being, incorrupted
by the media, forced himself to drink copious amounts of water. Matt Stone sums it up
perfectly in Eat for Heat: The Metabolic Approach to Food and Drink when he says,
No other creature is so removed from its instinctual programming to the point of accidentally
over drinking.
In his popular book Eat for Heat, Matt explains how excessive water intake can
actually lowermetabolism rate.
Nutrition expert Dr. Natasha Campbell Mc-Bride also contradicts the 8-glasses-a-day
rule. In her book The Gut and Psychology Syndrome Diet, She recommends an intake of about 1
liter of water (or another healthy liquid, such as homemade bone broth) per day. That is about 3
drinking glasses of liquid.
Additionally, when the adrenals are stressedor fatigued, excess water intake without
adequate salt intake can lead to cellular dehydration. (Source)
I’m going to go into more depth on this topic in a later post, but the main point is not to force
yourself to drink excessive amounts of water.
4. Don’t cook in chemicals
Grok didn’t face this issue, but we do. It takes time, effort, and money to separate ourselves from
the onslaught of modern chemicals. Besides chemicals in our personal care and home cleaning
products, our cooking supplies pose a source of toxins such as:
 Aluminumfoil
 Aluminumbakeware

21.  Aluminumcoatedpots
 Microwaves
 Plasticwrap
 Teflonpans
 Plasticcookingutensils
 BPA-lacedtupperware
So, what are some affordable solutions? Search Ikea for safe cooking supplies. I love their
stainless steel pots and glass mixing bowls. Next, hit the local thrift stores for great prices on
glass bakeware. It also makes sense to invest in a set of Pyrex for storing leftovers.
Finally, I recommend getting a good cast iron pan and Le Creuset Enameled Skillet. The latter
costs a pretty penny, but it is naturally non-stick and will last forever.
5. Eat Enough Carbs
I think it is time we stop demonizing individual macronutrients (fats, carbs, proteins) and
learn to listen to our body and give our body what it needs to thrive. Our caveman ancestors were
able to listen and understand their individual body needs. We need to re-connect with the ability
to listen to our body.
It is easy to go too low carb on a grain free diet, such as the GAPS diet or the Paleo/Primal diet.
But our bodies need carbs. Carbs support healthy metabolism, hormone production and
regulation, thyroid function, adrenal function and overall energy. When I first started a grain
free diet, I accidentally went too low carb and it resulted in frequent dizzy spells and light-
headedness. Now, I rely on starchy vegetables (carrots, winter squash, etc), raw fruits and raw
honey to provide my body with the building blocks of healthy cells.
For further reading on carbs and health, I recommend Matt Stone’s book Eat For Heat and Ann
Marie’s article Why I Ditched Low Carb.

22. Do you follow a grain free, Paleo or Primal diet? Do
you think we should look to Grok regarding the best
ways to nourish our body?
I live with someone who used to be addicted to cereal. I mean not just in the morning, but as
a snack before bed too. So, when I say it’s our favourite granola, that includes my now paleo
granola converted boyfriend. My attempt to wean him off grain and sugar loaded cereals
works as long as I have an alternative standing by. That means I had to come up with a
recipe that was tasty but also quick and easy so I can make a big batch every week.
Cook’s notes: You can use a variety of nuts and seeds in this recipe and a different type of
dried fruit. Some nuts and seeds contain fairly high amounts of Omega-6 fatty acids.
Macadamia nuts have the lowest amount but can be quite expensive. Our rule is to have
plenty of Omega-3 rich foods to create a healthy ratio of Omega-6 to Omega-3 fatty acids in
our diet. We granola every third day instead of making it a daily breakfast meal.
I also try to ‘activate’ nuts and seeds by soaking them in water with a pinch of salt or a
teaspoon of vinegar for 7-10 hours. I then rinse and pat dry the nuts with paper towel and
spread them in a thin layer on a baking tray or two. I then dehydrate them in the oven, on
very low temperature (65-70 °C/150 °F), for 3-4 hours, stirring a couple of times. It’s a
weekend project but is totally worth it as you remove a lot of the phytic acid found in most
nuts and seeds and activate the enzymes which assist with the digestion of nuts. A little
more on soaking nuts by Sally Fallon here.
Having said all that, most of you probably don’t have the time to do all of that so just enjoy
your granola with regular nuts and limit to eating it a couple of times per week. And if cost is
not a worry, then you can always buy pre-activated nuts online.
Serve with coconut/almond milk or coconut yoghurt, coconut cream or natural full-fat yogurt
if you consume some dairy and fresh berries or fruit on top. I often take a handful in a
ziplock bag as a snack on the go.
Here is another, slightly different recipe I posted a while ago, paleo granola with oven-baked
strawberries.
Our Favourite Paleo Granola

23. Author:
Irena Macri
Recipe type:Breakfast
Serves:10-12
Prep time:10 mins
Cook time:25 mins
Total time:35 mins
PRINT
Ingredients
 3 cups mixed almonds, hazelnuts, macadamia and brazil nuts
 ⅔ cup dried fruit (plums, dried cherries, cranberries, apricots, figs or dates)
 ½ cup pepitas (pumpkin seeds)
 ⅔ cup desiccated coconut, unsweetened
 ½ cup coconut flakes (if you have them)
 2 tbsp maple syrup
 2-3 tbsp honey (rice malt syrup, maple syrup or coconut syrup can also be used)
 1 tbsp vanilla extract
 Optional but very nice: zest of 1 orange
 Dollop of coconut oil or ghee
 1-2 tbsp chia seeds
 You will need a food processor or some other way to break the nuts into smaller crumbs
Instructions
1. Preheat oven to 165 °C (330 °F).
2. Add two and a half cups of whole nuts (reserve the rest as whole nuts) and the dried fruit to
a food processor. Process the mixture into medium size crumbs, some of it will turn into finer
flour/meal like consistency but that's what we want - a variety of shapes and sizes. Transfer
to a large bowl.
3. Add the remaining whole nuts and the rest of ingredients, excluding chia seeds. Mix well
and use a wooden spoon or a spatula to break down the clumps which will form when
coconut oil and honey come into contact with dry ingredients. It's ok if some of them remain
unbroken.
4. Grease a large baking tray with some coconut oil or ghee and line it with baking paper,
making sure the sides are covered. Spoon the mix into the tray and flatten with a spatula.

24. 5.
6. Bake in three stages. First bake for about 12 minutes and then stir the mix as the top would
have browned by now. Then bake for 8-10 minutes and stir again. Finally bake for the last 4-
5 minutes.
7. Remove and let it cool completely. The mixture should have turned crispy and dark golden
brown.
8. Finally add chia seeds and transfer to an air-tight container. You can leave it out of the
fridge for a few days but it will keep longer, for up to two weeks, if you refrigerate it.
Bottom line: We don't live in caves anymore. We live in
a modern society, surrounded by an abundance of
food choices that our ancestors never dreamed of. If
you want to eat like a caveman, it's a fairly healthy
diet, as long as you watch the saturated fat, take
calcium and vitamin D supplements, and don't have
any medical conditions that could be threatened by
high amounts of protein. But why go to those lengths?
Take the good from this diet – the emphasis on whole,
natural foods and fresh fruits and vegetables – and
add moderate amounts of legumes, whole grains and
low-fat dairy to enjoy a complete, healthy diet. That's

25. much more sustainable. And on the happiness
scale,the Paleo diet pales by comparison.
How well does it conform to accepted dietary guidelines?
Fat. At about 39 percent of daily calories from fat, a sample Paleo menu
exceeds the government’s 35 percent cap by a bit.
Protein.The government recommends 10 to 35 percentof daily calories
come from protein; the Paleo diet clocks in around 38 percent.
Carbohydrates. At 23 percentof daily calories from carbs, it’s far below the
government’s 45 to 65 percentrecommendation.
Salt. The majority of Americans eat too much salt. The recommendeddaily
maximum is 2,300 milligrams, but if you’re 51 or older, African-Americanor
have hypertension, diabetes or chronic kidney disease,that limit is 1,500
mg. You won’t have trouble staying under either goal; cavemen didn’t have
table salt and high-sodium processed foods,and fresh produce is virtually
sodium-free.
Other key nutrients. The 2010 Dietary Guidelines call these “nutrients of
concern” because many Americans get too little of one or more of them:
 Fiber. Getting the recommendeddaily amount of 22 to 34 grams for
adults helps you feelfull and promotes good digestion.With such a
heavy emphasis on fruits and veggies,you’ll exceed your target.
 Potassium. A sufficientamount of this important nutrient, according to
the 2010 Dietary Guidelines, counters salt’s ability to raise blood
pressure,decreasesbone loss, and reduces the risk of developing
kidney stones. It’s not that easy to get the recommendeddaily 4,700 mg.
from food.(Bananas are high in potassium,yet you’d have to eat 11 a
day.) The majority of Americans take in far too little. A sample Paleo diet
was nearly double the government’s suggested goal – one of few diets
that manages to do it.
 Calcium.It’s essential not only to build and maintain bones but to make
blood vessels and muscles function properly. Many Americans don’t get
enough. Womenand anyone older than 50 should try especially hard to
meet the government’s recommendationof 1,000 to 1,300 mg. Because
you’re not allowed dairy or fortified cereals,you’ll likely only get about
700 mg. from a Paleo menu.

26.  Vitamin B-12.Adults should shoot for 2.4 micrograms of this nutrient,
which is critical for propercell metabolism.You’ll have no trouble meeting
the recommendation– fish and meat are B-12 powerhouses.
 Vitamin D. You’ll get very little or none, so you’ll either have to
supplement(the non-caveman way) or just make sure you spend enough
time in the sun to get the 15 micrograms recommended.Some experts
suggestfive to 30 minutes of sun between 10 a.m. and 3 p.m., twice a
week and without sunscreen, to meet the recommendation,according to
the National Institutes of Health.
Supplementrecommended? Up to you, but "The Paleo Diet"
recommendsvitamin D supplements if you don’t get a decent dose of sun
regularly. Fish oil capsules are suggested if you don’t like fish or shellfish.
Some sources also suggesta calcium supplement.