Paleo Diet Primer: Is It Right for You?

by | Updated: December 3rd, 2016 | Read time: 2 minutes

The Paleo diet is based on the theory that our bodies haven’t significantly changed since the Stone Age. As a result, advocates say that optimal health can be achieved by eating the foods enjoyed by the hunter-gatherer tribes who flourished during the Paleolithic era. One of the key benefits of this plan: You eliminate processed foods, so that you’re following a clean eating program, thereby avoiding potentially dangerous ingredients in processed foods such as high fructose corn syrup and white flour. In addition, you benefit from healthy fats in foods such as salmon, olive oil and nuts.

fresh fruits, vegetables and meats

If you want to try the diet for yourself, plan on eating generous amounts of fruits and vegetables. Your protein choices include meat, poultry, seafood and eggs. In addition, you’ll enjoy  nuts, seeds and oils ranging from coconut oil to olive oil.

Foods developed after the Agricultural Revolution, however,  aren’t part of the Paleo diet. What this means: You’ll avoid grain products such as wheat bread and corn flakes, as well as dairy products such as cheese and yogurt. In addition, salt, potatoes, legumes and refined vegetable oils aren’t on the  Paleo menu. Here’s what a day on the Paleo diet might look like:

  • Breakfast: If you’re used to a small breakfast, enjoy  sliced fresh fruit to kick off your day. You can sprinkle it with sliced almonds, such as Woodstock Farms Thick Slice Natural Almonds, to add protein and healthy fats. Eggs are also  a great way to jump-start your day, served topped with magnificent mushrooms or other veggies sautéed in organic olive oil such as  Newman’s Own Organics Extra Virgin Olive Oil.
  • Snacks: Nibble on fresh fruit, hard-boiled eggs, veggies or  sunflower seeds. Choose unsalted seeds, such as Vitacost Unsalted Hulled Sunflower Seeds. Another favorite for Paleo people: Fish, meat or poultry jerky! Read the ingredient lists carefully for one without additives, such as Golden Valley Original Natural Turkey Jerky.
  • Lunch: Make protein and veggies the centerpiece here. For example, you can pile assorted leafy greens and veggies into a salad bowl and top with canned salmon, such as Crown Prince Natural Skinless and Boneless Pink Salmon. For a filling meal, sautéed zucchini and green beans in olive  oil and toss in some diced chicken breast.
  • Dinner: If you’re pasta lover or a vegetarian or vegan, swap raw, julienned spaghetti squash for traditional wheat pasta. Another low-calorie swap: Steamed cabbage leaves cut into slices resembling pasta. Top with your favorite pasta sauce, preferably homemade from fresh  tomatoes, onions and herbs. A jarred  sauce, such as Amy’s Organic Pasta Sauce, which is made with olive oil and assorted herbs that are Paleo-approved, will do the trick in a pinch. On the side: A fruit compote combining assorted fruits, from Native Forest Organic Mandarin Oranges in Orange Juice to Edward & Sons Asian Pears.