Check out the pic…print it out. stick it on the fridge. or your forehead. we can do this.
For all of the foods listed, our hope is that you choose those that are free of pesticides, antibiotics, hormones, animal abuse and that the food the animals were fed was appropriate for their species.
You can eat all of them without limit, except…
Vegetables to limit for weight loss:
Potatoes – stay away from potatoes if you have an autoimmune disorder
Limit fruit intake, especially dried fruit, for weight loss, according to some, but otherwise, eat all of them freely.
MEATS and EGGS
Eat meats and eggs freely, but in order to mimic our ancestors best, eat these products from animals that were grass fed/pasture raised. At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites, as they can be pretty toxic.
Eggs – from chickens, ducks, emu, quail, etc.
FISH, SHELL FISH, FISH EGGS
All species are fine – just be conscious of mercury levels and ecological practices. Know that smaller fish like anchovies generally have less bio-accumulation of heavy metals and toxins, and high levels of omega 3 fatty acids.
NUTS & SEEDS
All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour. Peanuts are NOT NUTS – they’re legumes, and thus are not on the list. If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly!
kombu, wakame, other seaweeds, algaes, etc. They’re all good – great, in fact.
unrefined red palm oil
Watch your intake of all of these if you’re trying to lose weight – they’re very calorie dense.
Filtered or spring water
Freshly juiced fruits and vegetables
FOODS TO AVOID
Pasteurized Dairy – butter, milk, yogurt, kefir, cream, ice cream, powdered milk, and anything else from an animal’s teat. This is debatable in the Paleo community, so do your reading and choose for yourself. In our opinion, if you’re going to have dairy, you should make it raw, whole-fat, fermented dairy. Read more on that here.
Grains or grain-like foods – wheat, rice, millet, oats, spelt, kamut, quinoa, buckwheat, wild rice, amaranth, sorghum, rye, barley, corn. AND any flour, noodle or other food made out of any of these.
Legumes – All beans. Black, pinto, red, soy, lentils, peas, peanuts, adzuki, garbanzo, navy, mung, lima, black-eyed peas, you get the picture… Snowpeas, sugar snap peas and green beans are acceptable to eat. Read an explanation about why legumes are not on the diet here. http://www.livestrong.com/article/448146-why-are-legumes-not-a-paleo-food/
Refined Sweeteners – sugar cane, white sugar, brown sugar, refined maple syrup, refined honey, aspartame, sucralose, Nutrasweet, Splenda, and anything else refined or man-made.
Highly Processed Oils – any oil that is hydrogenated, partially hydrogenated, fractionated, refined, or otherwise adulterated.
Most Vegetable Oils – Any oil with a high omega 6 content that comes from a seed, grain or legume, such as corn, soybean, sunflower, safflower, cottonseed, grape seed, peanut and others. Seeds like flax and hemp have a lower omega 6 content and thus are fine. Just don’t cook with those.
Fruit Juice – unless it comes straight from your juicer at home.
Soft Drinks – see “Sweeteners” above.
Refined, iodized salt – use unrefined sea salt instead