Consume These

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Meats, Eggs, and Seafood

3 main attributes of a higher quality meat includes the quality of the fat, quality of the protein, 

The type and quality of the fats. Cheap hamburgers and processed meats often have added low quality saturated fats to boost their weight and flavor.  Lean steaks and salmon may contain the same amount of fats, they are good fats. and the use of synthetics.

The quality and digestibility of the proteins.  Low end and processed meats usually contain lower amounts of protein. High quality meats and fish contain high amounts of lean protein that your body can easily extract, digest, and use to build muscle.

The addition of fillers and preservatives.  Processed meats are typically full of fillers and preservatives that add calories, adversely affect your health, and contribute to weight gain. Lean proteins don’t contain these additives and preservatives.

High quality proteins take your body longer to digest so you will feel full longer and more effective at building muscle.

Examples: beef, buffalo, venison, chicken, duck, fish, crabs, shrimp, eggs.

Quick tips

  • Organic = no growth hormones or antibiotics
  • Avoid factory farming

Animal and fish proteins

  • Grass-fed beef
  • Organic chicken
  • Wild salmon
  • Wild game
  • Lean meats like deer and boar
  • Free range organic eggs
  • Cold water fish such as cod, haddock, mackerel and salmon have the highest omega 3 content.

Nuts and Seeds

All nuts allowed, except peanuts (legume). Generally speaking they have healthy fats, fiber, and promote a feeling of fullness when consumed which can prevent over consumption of foods.  Quinoa is considered a seed, which makes a great substitute for rice, pasta, oats, barley, and other grains.

Some paleo diets include quinoa and some don’t.  Just be aware of the high carbohydrate content.

Tips

  • Nuts eaten raw
  • If roasted make sure they are roasted without sugar, salt, or added oil

Monounsaturated fats

  • Avocado, macadamia nuts, olives, olive oil, hazelnuts
  • Medium chain triglycerides
  • Coconut
  • Short fatty acid chains which can be broken down faster and used for energy.

Polyunsaturated fats

  • Cashews, hazelnuts, macadamia nuts are great sources.

Need to maintain proper omega 3 to omega 6 ratios.  Focus on consuming omega 3’s on most days of the week.

Fruits and Vegetables

Eat any and all fruits and vegetables unless otherwise noted. Low glycemic fruits and vegetables are best to help keep normal blood sugar levels.

  • Foraged (readily available) fruits.
  • Cranberries, raspberries, strawberries, and blueberries.
  • Tree fruits
  • Citrus fruits, apples, peaches, plums, cherries, nectarines, and pears.
  • Frozen fruits and vegetables: allowed and kept to a minimum

Mushrooms and other plant foods – organic and in season to ensure they are healthy, nutritious, and delicious.

In moderation only

  • Corn and some root vegetables that contain high sugar and starch content. 
  • Canned fruits and vegetables: are typically overcooked and over-salted, and should be avoided.

Condiments

  • Avoid sugar
  • Use herbs and spices instead
  • Cayenne, basil, cilantro, parsley, oregano, garlic
  • Organic butter – omega 3’s and vitamin K
  • Dairy free option – clarified butter and ghee do not contain milk proteins
  • Olive oil
  • Vinegars
  • White, balsamic, apple cider, red wine, and rice.

Beverages

  • Pure fruit or vegetable juices (unsweetened versions and consumed in moderations)
  • Majority water
  • Tea and coffee are acceptable