Diet #2 PALEO Diet … How To (rules, foods etc)

Paleo can be confusing at first, but by remembering a few simple rules you can navigate it quite easily.

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The Rules

At its simplest there’s only three rules to remember

  1. Based your intake on vegetables, meat, fish, fruit nuts and seeds
  2. Avoid grain, legume and daily containing foods
  3. Avoid highly processed foods

And just one more thing: THE PALEO DIET IS NOT A ‘LOW CARB’ DIET. The paleo diet really says nothing about how much of each macro nutrient you consume. Paleo nutritionists on the other hand have plenty of ideas about what they think is best.

Expanding on all of the above back in 2010 I published a blog containing a ‘paleo food matrix’. It was a popular post. At the risk of committing SEO suicide I’ve decided to repost it here in full.

It contains

  • Tables of foods to eat every meal, every day and every so often
  • Tables of foods to avoid
  • some idea of frequency – this is based on what is generally done in the Paleo/Hunter gather/evolutionary medicine  community. Feel free to ignore it!
  • Updates based on reader feedback

Paleo Food Matrix

by Drew Price on October 28, 2010 

 Having trouble getting your head round the ways to build a Paleo meal? Perhaps you’re an experienced paleo eater but getting bored? This is the one resource you need…

This post was spurred on by a client who, despite doing well was confused enough to come seem me seeking guidance on the ‘what’s, when’s and where’s’ of the different, high quality, food choices available to those going Paleo.

She was not alone however; common issues with the paleo diet I am asked about are:

  • Getting bored with food combinations,
  • Understanding the food quality issue but not understanding when you eat the different food types,
  • What to make the core of your eating and what to have every so often, an why,
  • Breakfast choices, sadly it turns out coco-pops aren’t paleo.

So, in an effort to do myself out of even more potential clinical clients here’s a LARGE number of choices for you. It’s not complete by any means but it will keep you in novel combinations for literally years so have a look at the below THREE tables, follow the instructions, namely:

  • Combine for the foods from table 1 for most meals,
  • sometimes add some things from tables 2 and,
  • leave the foods in table 3 for when you’re doing really well or training

Table 1. CORE FOODS

The first choices are your CORE choices, combine a protein, some vegetables and some herbs or spice and cook in a solid oil or olive oil and/or add a splash of fat or fatty food afterwards

Protein Vegetables Oils & Fats Herbs & Spices

Tuna
Mackerel
Salmon
Sardines
Kippers
Shellfish
Halibut
Herring
Trout

Tilapia

Chicken breast & leg

Turkey

Duck (skin removed!)

Pheasant
Beef; fillet, sirloin

Lamb; neck fillet, leg steak

Pork fillet

Veal
Venison

Turkey rashers (occasionally!)

Lean sausages

Other muscles: Tongue, neck etc

Organ meats and other tissues:

Blood and blood sausage (minus the oats used often)

Liver,

Kidney,

Heart,

Bone marrow,

Glands such as sweatbreads,

Tripe,

Columbus/DHA/Flax eggs

Artichoke

Asparagus

Aubergines

Bean sprouts

Beats

Bell/sweet peppers

Bok choy

Broccoli

Brussels sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard greens

Courgette

Cucumber

Kale

Lettuce

Mustard Greens

Mushrooms

Okra

Onions/spring onions

Parsley

Radishes

Seaweed

Spinach

Swiss chard

Tomato

Oils for cooking

Coconut

Goose fat

Olive Oil

Oils for adding later
Avocados
Olives

Flax Oil*

Walnut Oil*
UDOs Oil*

Supplemental oils
Fish Oils*

DHA or EPA oils*

Borage, primrose oil

GLA

Krill oil*

Salmon oil*

UDOs Oil*

* = significant omega three sources NOT USED FOR COOKING

BasilBay leavesCelery saltChili dry, fresh etcChinese Five SpiceChivesCinnamonCorianderCuminCurry powderCurry leafDill

Five-spice powder (Chinese)

Galangal

Garam masala

Garlic

Ginger root

Herbs de Provence

Horseradish

Kaffir Lime Leaves

Lemongrass

Mint

Mustard

Mustard seed

Onion powder

Oregano

Paprika

Parsley

Pepper (black, white, and green)

Rosemary

Saffron

Sage

Salt Free seasoning

Thyme

Turmeric

Wild and grass fed preferably Seasonal/Organic/Frozen etc Solid: High temperature cookingRunny: Low temperature cookingPolyunsaturates: Cold only Explore combinations and go easy on salty mixes

Table 2. DAILY FOODS

These are ‘occasional foods’ that can be eaten every day but dependent upon how you’re going with regards to health and body composition. Eating these will increase the amount of carbohydrate and omega 6 fats you’re eating. Obviously those two things come with many other beneficial things though, so do eat them, just not so much…

 

Low carbGI/II (GL) Fruits Nuts and nut butters
Lemon or LimeRhubarbRaspberriesBlackberries

Cranberries

Strawberries

Casaba

Melon

Papaya

Blueberries

Cantaloupes

Honeydew Melons

Watermelon

Peaches

Nectarines

Apples

Guavas (both types)

Apricots

Grapefruit

AlmondBrazil nutCashewHazelnut

Macadamia

Pistachio

Walnut

Pumpkin seed

Sesame seed

Sunflower seed

Flax Seed

Seed and nut butters

Carb sources, just less dense ones

Fat sources with higher O6%

 

Table 3. CONCENTRATED STARCHES AND SUGARY STUFF

These are dense sources of carbohydrate, mostly quality carbohydrates, yes but ones that will lead to faster, higher rises in blood sugar. These are foods that are best suited to:

  • those who are very lean and/or those who need to put on weight
  • those who handle carbs well
  • those looking at foods to consume around training

Consume in minimal amounts and/or and around training only

 

High GI/GL Fruits Paleo Starches Paleo Sugars
Dried fruitsApricotsRhubarb

Raspberries

Blackberries

Cranberries

Strawberries

Casaba Melon

Papaya

Blueberries

Cantaloupes

Honeydew Melons

Watermelon

Peaches

Nectarines

Apples

Guavas (both types)

Apricots

Grapefruit

Almond

Bananas

Cherries

Dates

Grapes

Figs

Kiwifruit

Mangos

Oranges

Pineapple

Pomegranates

Prunes

Plums

Pears

Tangerines

PlantainParsnipPumpkinSquashSweet potatoes

Yams

.root veg (things that grow below ground)

HoneySyrups: ANY‘Paleo’ jams

Agave nectar

Coconut sap

So there we go, I hope you find this useful,

Happy hunting,

Drew

UPDATE: I have just seen Robb Wolf who’s book I reviewed has released his own ‘matrix’… great minds and all that, the format is similar as well, you can find it here:

http://robbwolf.com/wp/wp-content/uploads/2010/10/thePaleoSolution_FoodMatrix.pdf

… sorry, what do you mean is that it? OH! You want the list of stuff you’re not allowed… here we go:

Non prescribed meats and fish Not prescribed vegetable matter Non prescribed oils
Bacon: actual bacon is salted. Unsalted bacon is known as ‘pork’Cheap grill steaksthese will include preservatives

Fish packed in non paleo ingredients(OK, drain them well if you can’t get others)

Frankfurters, sausages etc.These will contain preservative salts

Peas, beans etc.They’re legumes, they may have been eaten at a pinch but require processing.Sweet corn:sweetCORN; it’s a grain.

White potatoes: not the devil incarnate but a new type of vegetable, unlike their predecessor

‘Vegetable oil’:mostly soya based. Not good.Seed cooking  oils:very high in omega 6, usually damaged. Eat a few seeds instead.

Grassfed butter:good stuff maybe, but not paleo

Peanut oil: PEAnut oil, it’s a legume, not a nut.

Salts, preservatives, compound orFrakenfoods etc Too many antinutrients and/or carbs with too little good stuff Derivatives of stuff you might eat but not the stuff and hunter-gatherer would have known. Oils that don’t suit health as they’re too accessible

 

There you have it.

Posted in Dieting, Diets, Getting started, Paleo, Practical Advice, Uncategorized Tagged with: ,

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