Once again I welcome you to my blog dedicated to the healthy lifestyle. I continue developing and expanding the paleo diet topic. And those who got inspired to try the paleo diet after reading my previous articles will find this article very helpful.
What do you buy on your next stop to a grocery store? What should be included in your shopping list?
1: Meat and fish
Theoretically, the paleo diet allows eating any meat, eggs and seafood – beef, pork, lamb, chicken, sea and river fish, shrimp and so on. You just should exclude semi-finished meat (sausages, crab sticks, etc.).
Since modern farmers use corn as food for cattle, poultry, and even salmon, it is better to choose meat of animals grown on grass-fed and Atlantic salmon. However, even the farm salmon is definitely better than the semi-finished products.
Let’s discuss meat and fish products in detail
Pork
This is one more kind of meat that is available for us nowadays. At the Stone Age, it was a meat of a wild boar. The paleo diet followers can enjoy different types of pork such as bacon, pork chops, and some other. It is recommended to buy only organic pork that is available on the market today.
Bison
This is such a kind of meat that was definitely eaten by our ancestors and what is more, it is rich in protein. The paleo diet followers consider it much healthier than other meat due to its natural structure. As a rule, in buffalo meat, one cannot find harm substances since bison meat is not so popular among consumers as cattle’s one.
Chicken
The paleo diet followers can allow themselves to eat all parts of the chicken, including the breast, legs, and wings. It means that you should not refuse eating chicken wings at a sports bar or cafe. Another part of a chicken – its breast is rich in protein and is often considered as a basic food for followers of the paleo diet.
Beef
This is one of the most frequently consumed kinds of meat today and probably it was eaten by a caveman. Of course, a lot of species of wild cows existed at those ancient times and most of them cannot be found in the modern world today. Moreover, the domestication of those species was at the end of the Paleolithic era.
Eggs
All kinds of eggs are allowed for the paleo diet followers since this is the kind of food that even a caveman could find and definitely ate. What’s interesting is that while you eat an egg you consume a whole animal just at one time. It is recommended to consume organic types of eggs.
Lamb
It is one more kind of meat that can become a good source of protein for the paleo diet followers. Lamb meat is frequently consumed in many countries but it may become strange for the American to eat it. Despite the fact that it’s fattier than other kinds of meat, it is still recommended for consumption by paleo followers.
Turkey
Among poultry meats, it is one of the most popular nowadays since you can find it almost everywhere at the market or supermarket. Once again it is recommended to eat only roasted turkey breast over cold cuts since a caveman definitely did not eat lunch meats full of harm substances such as nitrates.
Wild Game
Among all types, it is the most paleo-like thing you can allow yourself for eating as a caveman in the modern world. It is such kind of food that is absolutely good for the paleo diet followers since you will not find there any nitrates, antibiotics or exogenous hormones that are given to domestic animals nowadays.
Lobster
Since this shellfish is quite expensive, it is better to leave it for some special dinners. However, if you can allow it, eat it whenever you want. It’s up to you. The recommended dish cooked with lobster is one dipped in liquefied grass fed ghee.
Shrimp
You can enjoy eating shrimp any time you want it, so make some reserves of them. What is more, it doesn’t take much time to cook them or you can even eat them without cooking at all. It is recommended to cook them on the grill since it is the closest way of cooking to the Paleo Age.
Bass
This fish is the good option since it is rich in protein and omega-3. However, it also contains fat so you cannot eat a lot of it. Since fishing was a great part of a caveman’s lifestyle, fish can become the irreplaceable part of a paleo follower’s diet.
Swordfish
This fish doesn’t usually make a base of the everyday diet, but it can be one that you may eat from time to time. A great part of a swordfish is the protein that as you know is able to keep your energy for a long time after a meal. Swordfish was a kind of fish that a caveman used to eat, so the paleo followers recommend it for consumption.
Mackerel
It is also a great option to eat since it possesses a number of benefits such as treating heart diseases, normalizing your cholesterol level and even treatment and prevention of cancer. Moreover, it can improve your immune system. There are a lot of recipes that allow to cook this white fish and thus making it a good dish for the paleo followers.
Salmon
Salmon is a very healthy fish option that you should try to consume as often as possible. Why is it so good? Salmon is a great source of protein and is rich in omega-3, making it a favorite dish of paleo followers. Search for wild Alaskan salmon, it may be more expensive than other kinds of fish but it’s really worth it since it is close to the paleo fish.
Sardines
This fish is a great option for those who search for protein and want to improve the heart and bone health. Moreover, sardines are rich in Vitamin D that is important for supporting your health, good mood, and well-being.
Tilapia
You can find this fish in menus of the most famous restaurants all over the world since it became popular not so long ago. So, being at a restaurant you should not refuse yourself to eat a delicacy, feeling a fear of breaking your new diet. This fish has a delicious flavor and is very rich in protein and omega-3s.
Trout
As other kinds of fish, trout is rich in protein and omega-3s. In this case, you should not opt for wild caught trout since they may have a lot of harm substances and contaminants. You may think that farmed trout is not a Paleo way, but it will be better for your health.
Tuna
The last fish I discuss today is tuna. It is also a good source of protein, so keep handy packs of this fish. You can eat it even without cooking that makes it so attractive to consumers.
2: Vegetables and fruits
Despite the fact that the paleo diet permits vegetables (including tomatoes, asparagus, spinach, broccoli, various peppers, cabbage, etc.) it is important to remember that legumes (beans, peas, peanuts) are not allowed. White potato is allowed, but only at moderate doses.
The diet allows to eat fresh fruit, but it is recommended to use the sweet fruits in moderation and eat them before or after physical exercises. In addition, it is better not to eat exotic fruits and vegetables that are not typical for your region.
3: Drinks and sweets
All industrial juices, sweet and fizzy drinks are definitely not allowed on the paleo diet – the same goes for pure sugar and chemical sweeteners of any kind. Tea (especially green) is allowed, coffee and alcohol – are allowed in moderation.
Natural sweeteners (these include primarily natural honey, but not processed stevia) should not be eaten. Fresh juices are also not recommended for use due to the high sugar content.
4: Nuts and oil
The paleo diet allows and encourages the use of most of the nuts out there – almonds, cashews, walnuts and pine nuts, sunflower seeds. However, peanuts and its derivatives are banned, as peanuts are legumes.
Oils of aforementioned nuts are also recommended for use since they contain a lot of useful nutrients. Coconut and olive oil are allowed to eat, but only without processing. Sunflower and soybean – are prohibited.
5: Spices and food additives
If you are able to imagine how looks the plant from which this spice is made of (dried basil, rosemary, garlic) – you can safely use the product while cooking. However, avoid spice mixtures that contain products of the chemical industry.
I would like to hear from you in the comment section below which types of paleo diet food you like and which ones you don’t. Also, share recipes with foods that are allowed to eat on the paleo diet.
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