Paleo Diet Food List PDF


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A basic list of Paleo foods to include or exclude from your diet. Visit:

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Paleo Diet Food List PDF

  1. 1. Paleo Diet Food ListWhat to Eat?Paleo diet food list - Starting with meats; eat as much as you w ant for breakfast, lunch a n d dinner.Cook meat simply without too much added fat; broiling, baking, roasting, sautéing orbrowning, then pour off excess liquid fat; or stir fry over high heat with a little oil (No deep fatfrying!)Lean MeatsLean Beef (trimmed of visible fat) Flank Steak Top Sirloin Steak Extra lean hamburger (7% fat or less) London broil Chuck Steak Lean veal Any other lean cutLean Pork (trimmed of visible fat) Pork loin Pork Chops Any lean cuts will doLean poultry (white meat, skin removed) Chicken breast Turkey breast Game hen breastsEggs (limit to 6 per week) Chicken (enriched omega-3 variety) Duck GooseOther meats Rabbit meat (any cut) Goat meat (any cutOrgan meats Beef, lamb, pork, chicken livers Beef, pork and lamb tongues Beef, lamb and pork marrow Beef, lamb and pork “sweetbreads”
  2. 2. Game meatAlligatorBearBison (buffalo)CaribouElk EmuGooseKangarooMuscovy duckNew ZealandOstrichPheasantQuailRattlesnakeReindeerSquabTurtleVenisonWild boarWild turkeyCervena deerFish Bass PerchBluefishCodDrumEelFlatfishGrouperHaddockHalibutHerringMackerelMonkfishMulletNorthern PikeOrange roughyRed snapperRockfishSalmonScrod SharkStriped bassSunfishTilapiaTroutTunaTurbotWalleyeAny commerciallyavailable fishShellfishAbaloneClamsCrabCrayfishLobsterMusselsOystersScallopsShrimp
  3. 3. Fruits and VegetablesIf you love fruit and are convinced that it’s making you fat… don’t worry. Fruit won’t makeyou fat on this diet even in unlimited amounts. In fact, it’s not easy to get 50% of your dailycalories from fruits and vegetables because of the high bulk and low caloric density thatthese fruits and salad vegetables contain.Nuts are rich in calories. If you’re trying to lose weight, you sho ul d eat only about 4 ounces ofthem a day. Except for walnuts, almost all nuts have high levels of omega 6 fats, and if eatenexcessively, they can cause an imbalance betweenthe ratio of omega 6 to omega 3 fats in yourdiet.For ideal health you should eat fruits and vegetables with every meal, along with moderateamounts of nuts, avocados, seeds, and healthful oils (flaxseed, olive oil, w a l n ut o i l , et c . ) . Justbecause it’s a vegetable doesn’t mean it’s good for you or that it’s on the list below. Highcarbohydrat e , starchy tubers (potatoes, sweet potatoes and yams) are restricted on the PaleoDiet.Dried fruit should be eaten only in small amounts, because it too can produce a high glycemicload (causing a rapid increase in the blood glucose level), particularly when you eat too muchof it. When you’re hungry or in doubt, start with a high prot ein , low fat food. Lean protein isthe m ost effective nutrient in curbing your appetite and boosting your metabolism to helpyou burn that unwanted and stored fat.Fruits Apple Cranberries Apricot Figs Avocado Gooseberries Banana Grapefruit Blackberries Grapes Blueberries Guava Boysenberries Honeydew melon Cantaloupe Kiwi Carambola Lemon Cassava Melon Lime Cherimoya Lychee Cherries Mango Nectarine Pomegranate Orange Raspberries Papaya Rhubarb Passion Fruit Star Fruit Peaches Strawberries Pears Tangerine Persimmon Watermelon Pineapple Plums
  4. 4. Vegetables Artichoke Mushrooms Asparagus Mustard Greens Beet Greens Onions Beets Parsley Bell Peppers Parsnip Broccoli Peppers (all kinds) Brussels Sprouts Pumpkin Cabbage Purslane Carrots Radish Cauliflower Rutabaga Celery Seaweed Collards Spinach Cucumber Squash (all kinds) Dandelion Swiss Chard Eggplant Tomatillos Endive Tomato Green Onions Turnip Greens Kale Turnips Kohlrabi Watercress LettuceNuts and SeedsIf you are actively losing weight, then you should eat no more than 4 ounces of nuts and seedsa day. Walnuts are the best as they have the most omega-3 ratio. Almonds Pine Nuts Brazil Nuts Pistachios (unsalted) Cashews Pumpkin Seeds Chestnuts Sesame Seeds Hazelnuts Sunflower Seeds Macadamia Nuts Walnuts PecansFoods You Can Eat in ModerationOils4 tablespoons or less per day when weight loss is of primary importance Olive Avocado Walnut FlaxseedBeverages Coffee Tea Wine (2-4-oz glasses) Beer Non-grain Spirits (4oz)Paleo Sweets Dried Fruits (2oz) Nuts mixed with dried fruit and fresh fruits (no more than 4oz of nuts and 2oz of driedfruit/day)
  5. 5. Foods You Should AvoidDairy All processed foods made Butter Cheese CreamWith any dairy productsPowdered MilkNonfat dairy creamerFrozen yogurtSkim milkIce MilkDairy spreadsLow-fat Milk Ice cream Whole milk YogurtCereal Grains Barley (barley soup, barley bread, and all processed foods made with barley) Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup) Millet Oats (steel-cut oats, rolled oats a n d all processed foods made with oats) Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice flour,and all processed foods made with rice) Rye (rye bread, r ye crackers, and all processed foods made with rye) Sorghum Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes,waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, & allprocessed foods made with wheat or wheat flour) Wild riceCereal Grain-like Seeds Amaranth Buckwheat QuinoaLegumes All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans,horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans,string beans, white beans) Black-eyed peas Chickpeas Peanuts Lentils Snowpeas Peas Sugar snap peas Peanut butter Miso Soybeans and all soybean products, including tofu
  6. 6. Starchy Vegetables Starchy tubers Sweet potatoes Cassava root Yams Tapioca pudding Manioc Potatoes and all potato products (French fries, potato chips, etc.)Salt-Containing Foods Bacon Processed Meats Pork rinds Cheese Salami Deli Meats Frankfurters Ham Hot Dogs Ketchup Pickled foods Olives Salted nuts Salted spices Sausages Smoked, dried, or salted fi s h and meats Virtually all canned meats and fish unless you soak and drain themFatty Meats Bacon Chicken and turkey legsFatty cuts of beef Fatty ground beef Chicken and turkey skin Fatty pork chops Lamb roasts Leg of lamb Pork sausageSoft Drinks & Fruit Juices All sugary soft drinksSweets CandyAgave nectarUnrefined sugarsFor great Paleo diet recipes check out our website