Paleo Diet List of Foods Examples

The Paleo diet list is filled with foods you are already familiar with. Paleo diet list of foods contains meats like pork, beef, chicken and fish. Paleo diet list of foods has many health benefits like increased energy, clearer skin, stronger immune system and decrease risk of chronic disease. The Paleo diet list of foods consists of over 300 Paleo diet recipes. To learn more read Paleo diet list of foods and decide if this diet is for you

The Paleo Diet Food List

Meat

Beef, pork, lamb, veal, rabbit, goat, sheep, horse, bison, wild boar, …

Game meat

Deer, pheasant, bear, moose, woodcock, elk, duck, rabbit, reindeer, wild turkey …


Poultry

Chicken, turkey, duck, quail, goose, …

Fish

Salmon, tuna, trout, bass, halibut, sole, haddock, turbot, walleye, tilapia, cod, flatfish, grouper, mackerel, anchovy, herring, …

Shellfish

Crab, lobster, shrimps, scallops, clams, oysters, mussels, …

Fats

Avocados, avocado oil, olive oil, coconut oil, butter, clarified butter (ghee), lard, tallow, duck fat, veal fat, lamb fat, fatty fishes (sardines, mackerel, salmon), nut butters, nut oils (walnut, macadamia), coconut flesh, coconut milk, …

Eggs

Chicken eggs, duck eggs, goose eggs, quail eggs, …

Vegetables

Celery, tomatoes, bell peppers, onions, leeks, kohlrabi, green onions, eggplants, cauliflower, broccoli, asparagus, cucumber, cabbage, Brussels sprouts, artichokes, okra, avocados, …

Green leafy vegetables

Lettuce, spinach, collard greens, kale, beet top, mustard greens, dandelion, swiss chard, watercress, turnip greens, seaweeds, endive, arugula (rocket), bok choy, rapini, chicory, radicchio…

Root vegetables

Carrots, beets, turnips, parsnips, rutabaga, sweet potatoes, radish, jerusalem artichokes, yams, cassava, …

Winter squash

Butternut squash, spaghetti squash, acorn squash, pumpkin, buttercup squash, …

Summer squash

Zucchini, yellow summer squash, yellow crookneck squash, …

Fruits

Bananas, apples, oranges, berries (strawberry, cranberry, cranberry, blueberry, blackberry), grapefruit, pears, peaches, nectarines, plums, pomegranates, pineapple, papaya, grapes, cantaloupe, cherries, apricot, water mellon, honeydew mellon, kiwi, lemon, lime, lychee, mango, tangerine, coconut, figs, dates, passion fruit, persimmon, …

Nuts and seeds

Pistachios, Brazil nuts, sunflower seeds, sesame seeds, pumpkin seeds (pepitas), pecans, walnuts, pine nuts, macadamia nuts, chestnuts, cashews, almonds, hazelnuts

Mushrooms

Button mushroom, portabello, oyster mushroom, shiitake, chanterelle, crimini, porcini, morel…

Fresh and dried herbs

Parsley, thyme, lavender, mint, basil, rosemary, chives, tarragon, oregano, sage, dill, bay leaves, coriander, …

Spices and other natural flavor enhancers

Ginger, garlic, onions, black pepper, hot peppers, star anise, fennel seeds, mustard seeds, cayenne pepper, cumin, turmeric, cinnamon, nutmeg, paprika, vanilla, cloves, chilies, …

The Hunter & Gatherers' Diet

Hunter-gatherer diets have long been a topic of interest and speculation (1–3). In this issue of the Journal, Cordain et al (4) attempt to estimate likely macronutrient intakes from plant and animal foods in the diets of “recent” (largely 20th century) hunter-gatherers. They conclude that most such societies likely derived more than half of their subsistence energy from animal foods and that because wild plant foods have a relatively low carbohydrate content, protein intake was elevated at the expense of carbohydrate (4).

Some societies coded as hunter-gatherers in the Atlas probably were not exclusively hunter-gatherers or were displaced agricultural peoples. Data on modern-day hunter-gatherers as well as hunter-gatherer-agriculturalists who consumed traditional diets indicate that such societies are largely free of diseases of civilization regardless of whether a high percentage of dietary energy is supplied by wild animal foods (eg, in Canadian Eskimos), wild plant foods (eg, in the !Kung), or domesticated plant foods taken primarily from a single cultivar (eg, in the Yanomamo) (7–11).

Furthermore, although humans can thrive on a diversity of diets, we know of few specific genetic adaptations to diet in our species. Humans come from a fairly generalized line of higher primates, a lineage able to utilize a wide range of plant and animal foods. Modern human nutritional requirements (eg, the need for a dietary source of vitamin C), features of the modern human gut (haustrated colon), and the modern human pattern of digestive kinetics (similar to that of great apes) suggest an ancestral past in which tropical plant foods formed the basis of the daily diet, with perhaps some opportunistic intake of animal matter.

Because humans initially evolved in Africa, where wild animals generally lack appreciable fat stores (2), it seems clear that they consumed a mixed diet of animal and plant foods, given the apparent limitations of human digestive physiology to secure adequate daily energy from protein sources alone (4).

It does, however, indicate that humans can thrive on extreme diets as long as these diets contribute the full range of essential nutrients.

Hunter-gatherer societies in other environments were doubtless eating very different diets, depending on the season and types of resources available. Animal foods are estimated to contribute 33% and plant foods 67% of their daily energy intakes (1). Similarly, the hunter-gatherer Hazda of Tanzania consume “the bulk of their diet” as wild plants, although they live in an area with an exceptional abundance of game animals and refer to themselves as hunters (18). Some hunter-gatherer societies in Papua New Guinea relied heavily on starch from wild sago palms as an important source of energy (21), whereas most hunter-gatherer societies in California depended heavily on acorn foods from wild oaks (22).

These and similar data indicate that hunter-gatherer societies typically did not rely on many wild plant species specifically for energy. Animal foods typically are hard to capture but food such as tree fruits and grass seeds are relatively reliable, predictable dietary elements. Furthermore, humans come from an ancestral lineage in which plant foods traditionally have served as the primary source of energy (14, 15). Societies consuming a staple cultivar as well as wild foods likewise may have limited energy intakes because most cultivars lack many essential nutrients, necessitating the inclusion of other foods in the diet, and some are high in fiber (eg, cassava).

Because the human gut can hold only a limited amount of food and as the transit time of food through the human gut is protracted (averaging 62 h with low-fiber diets and 40 h with high-fiber diets), there is a clear upper threshold for the amount of such foods the human gut can process per day (14). In the natural environment, energy-dense, highly digestible foods of any type are generally rare.

The best-known hunter-gatherer's diet is called the Paleo Diet.

Features

The diet disallows all processed foods, cereals, legumes and dairy, notes Bowden. You get fat by eating foods that are not suited to your genes and digestive system, according to the theory behind the diet. The advent of many modern diseases coincides with dietary changes, say diet advocates. The Paleo Diet does have some drawbacks.

How to Do the Caveman Diet

The "Caveman Diet" (also referred to as the Paleo or Paleolithic diet) is based on the idea that our bodies are better adapted to what our human ancestors ate during the Paleolithic era.

Decide what extent you're prepared to take the diet. The elements of the caveman diet vary according to which source or practitioner of the diet you follow. • Some followers of the caveman diet eat large quantities of meat and then fast for up to 36 hours at a time.

Some caveman practitioners avoid eating items from the nightshade family. While some cavemen diet followers consume raw meat, others point out that paleolithic humans had fire and were able to cook.

• Remove all processed foods. These no longer form a part of your diet.
Gather your basic ingredients. Meat - red meat, bacon, ham, pork, venison, etc.
Eggs
Vegetables - raw, steamed, salad varieties
Fruit
Berries

Start the caveman diet.

At dinner, eat meat, birds, fish, eggs, fruit, vegetables, nuts, berries. You should now be enjoying the caveman diet as a lifestyle, no longer craving unhealthy foods, and feeling fit and strong. The times that you eat your meals will vary according to your healthy food cravings and energy requirements.

• Gradual day stages:

Enjoy berries and fruit for desserts.

Snacks should always be simple grazing food, such as berries, raw vegetables, nuts, fruits. Savor your food. A big part of the caveman diet is respect and love for your food. Matt Emery, who describes himself as a "modern hybrid caveman" suggests that the following rituals or attentions are a vital part of following a caveman diet:[9]
Smell your food. Eat your food with your hands. Look at your food.

Learn to appreciate food in its naturally appearing state.
Taste your food. Flirt with your food. Change your emotional love of food from unhealthy food to healthy food.

Be intimate with food. Be amazed by the miracle that food is.
Start a caveman diet recipe collection. Search online for caveman food websites and blogs. There are also books available for purchase about the caveman diet – take a visit to your local bookstore.

Encompass other aspects of the caveman diet if you wish. The more complex the cooking instructions, the less true to the caveman diet. If you're fiddling with blenders, food processors and funny gadgets instead of just getting on with it, perhaps you need to review your approach to the caveman diet.

Just because you're eating the caveman diet doesn't mean you have to go back to tree bark, leaves and flat rocks. Be very careful eating wild mushrooms. No artificial foods or food additives.

Why Paleo diet meal plan?

Come up with a Paleo diet meal plan

Meal plans are usually wearisome, monotonous, as well as stiff. We need the Paleo diet meal plan for the reason that easily don’t possess you, I am going to find yourself feeding on unseasoned chicken white meat as well as celery for each dinner of each day time. You may make any Paleo diet meal plan by yourself or maybe discover one particular on-line nevertheless, you want any plan.

It’s also wise to be sure to get plenty of breakfasts, plenty of lunches, plenty of meals, in addition to plenty of appetizers. Unless you approach with regard to appetizers, you can also throw away your own Paleo diet meal plan without delay or maybe choose a non-Paleo munch or maybe you will be therefore zealous as soon as meals occasion occurs all-around for you to never follow the Paleo diet meal plan. If you cannot prepare yourself, or maybe never relish, their food you happen to be consuming, shipment follow your own Paleo diet meal plan.

Slowly but surely propose fresh meals in to your own Paleo diet meal plan after a while. Offering to reward to be able to the Paleo diet is actually range. Hunter-Gatherers failed to contain the high-class of a market, or perhaps a Paleo diet meal plan; they will consume just what appeared to be accessible. Finally, the authored Paleo diet meal plan as well as precise responsibility is essential to your good results inside switching to your Paleo diet.

Gluten-Free Diet program - There's a typical false impression that wheat-free and gluten-free are precisely the same thing but they are not. There are various types of diet plans that happen to be able to assist you shed weight.

Paleo diet meal examples include combinations of different recommended foods. These foods include fish, meat, poultry, vegetables, mushrooms, nuts and fruits. The Paleo diet meal plan is what you need if your goal is to achieve and maintain a healthier body. Your approach to diet should be one like the cave men where you eat only natural and organic food and avoid processed food.

There are a few ingredients which should never be present in meals while on this diet.

Some of the benefits of the Paleo Diet are:
-Effortless weight loss
-Increased Energy
-Smoother, healthier looking skin

So, if your goal is to eat healthier, having a meal plan that works for you is essential.

The Paleo diet meal plan is an easy-to-follow, 2-month plan that includes delicious recipes for breakfast, lunch, snack and dinner. The meals including things like:
-Raw veggie avocado salad

When creating your Paleo meal plans, remember to keep it simple and easy to follow to ensure greater success. The key to success is in planning your Paleo meals. Begin your diet by preparing the food that you like and are familiar with. Enjoy eating your Paleo meals. Visualize how healthy your body can be and how you can live longer by sticking to your Paleo diet regimen.

If you are trying to lose weight you might want to cut back on the fats until your weight loss goals have been met. It is important to start your Paleo diet meal plan right away because you can stay away from deadly disease such as heart attack, cancer, and strokes.

What is Paleodiet ?

The paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the "Paleolithic diet" also refer to the actual ancestral human diet.

Centered on commonly available modern foods, the "contemporary" Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.

A common theme in evolutionary medicine, Paleolithic nutrition is based on the premise that modern humans are genetically adapted to the diet of their Paleolithic ancestors and that human genetics have scarcely changed since the dawn of agriculture, and therefore that an ideal diet for human health and well-being is one that resembles this ancestral diet. Supporters point to several potentially therapeutic nutritional characteristics of allegedly preagricultural diets.
Some researchers have taken issue with the accuracy of the diet's underlying evolutionary logic.

The ranking assumed a modernized offshoot to the paleo diet in which low-carb is emphasized, this diet specifically containing only 23% carbohydrates. Loren Cordain, a proponent of a low-carbohydrate Paleolithic diet, responded to the U.S. News ranking, stating that their "conclusions are erroneous and misleading" and pointing out that "five studies, four since 2007, have experimentally tested contemporary versions of ancestral human diets and have found them to be superior to Mediterranean diets, diabetic diets and typical western diets in regards [sic] to weight loss, cardiovascular disease risk factors and risk factors for type 2 diabetes." In 1975, he published The Stone Age Diet: Based on in-depth Studies of Human Ecology and the Diet of Man, in which he argued that humans are carnivorous animals and that the ancestral Paleolithic diet was that of a carnivore — chiefly fats and protein, with only small amounts of carbohydrates.

The Paleolithic diet is a modern dietary regimen that seeks to mimic the diet of preagricultural hunter-gatherers, one that corresponds to what was available in any of the ecological niches of Paleolithic humans. On the Paleolithic diet, practitioners are permitted to drink mainly water, and some advocates recommend tea as a healthy drink, but alcoholic and fermented beverages are restricted from the diet. Unlike raw food diets, all foods may be cooked, without restrictions. According to certain proponents of the Paleolithic diet, practitioners should derive about 56–65% of their food energy from animal foods and 36–45% from plant foods. They recommend a diet high in protein (19–35% energy) and relatively low in carbohydrates (22–40% energy), with a fat intake (28–58% energy) similar to or higher than that found in Western diets. Staffan Lindeberg advocates a Paleolithic diet, but does not recommend any particular proportions of plants versus meat or macronutrient ratios.

Physical activity

The evolutionary assumptions underlying the Paleolithic diet have been disputed. Relying on several of her previous publications, Milton states that "there is little evidence to suggest that human nutritional requirements or human digestive physiology were significantly affected by such diets at any point in human evolution."
Evidence suggests the diet of Stone Age humans did include, in some form, the refined starches and grains that are excluded from the Paleolithic diet.

Paleolithic Diet History

The paleolithic diet (abbreviated paleo diet or paleodiet), also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a modern nutritional plan based on the presumed ancient diet of wild plants and animals that various hominid species habitually consumed during the Paleolithic era—a period of about 2.5 million years duration that ended around 10,000 years ago with the development of agriculture. In common usage, such terms as the "Paleolithic diet" also refer to the actual ancestral human diet.

Centered on commonly available modern foods, the "contemporary" Paleolithic diet consists mainly of fish, grass-fed pasture raised meats, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.

First popularized in the mid-1970s by gastroenterologist Walter L. Voegtlin, this nutritional concept has been promoted and adapted by a number of authors and researchers in several books and academic journals. A common theme in evolutionary medicine, Paleolithic nutrition is based on the premise that modern humans are genetically adapted to the diet of their Paleolithic ancestors and that human genetics have scarcely changed since the dawn of agriculture, and therefore that an ideal diet for human health and well-being is one that resembles this ancestral diet. Proponents of this diet argue that modern human populations subsisting on traditional diets allegedly similar to those of Paleolithic hunter-gatherers are largely free of diseases of affluence, and that two small prospective studies of the Paleolithic diet in humans have shown some positive health outcomes.[13][14] Supporters point to several potentially therapeutic nutritional characteristics of allegedly preagricultural diets.

This dietary approach is a controversial topic amongst dietitians and anthropologists, and an article on the National Health Service of the United Kingdom Choices website suggests that it may be a fad diet. Critics have argued that if hunter-gatherer societies failed to suffer from "diseases of civilization", this was due to reduced calories in their diet, or a variety of other factors, rather than because of some special diet composition. Some researchers have taken issue with the accuracy of the diet's underlying evolutionary logic.

Also disputed are some dietary recommendations and restrictions on the grounds that they provide no health benefits or pose health risks and are not likely to accurately reflect the features of ancient Paleolithic diets.

A 2011 ranking by U.S. News & World Report, involving a panel of 22 experts, ranked the Paleo diet lowest of the 20 diets evaluated based on factors including health, weight-loss and ease of following. These results were repeated in the 2012 survey, where the diet placed 24th out of 24, stating that their experts "took issue with the diet on every measure". However, one expert involved in the ranking stated that a "true Paleo diet might be a great option: very lean, pure meats, lots of wild plants. The modern approximations… are far from it." He quickly added that "duplicating such a regimen in modern times would be difficult." Leading Paleo expert Robb Wolf also provided detailed rebuttals via his blog.

source : http://en.wikipedia.org