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Shopping for foods that are Paleo friendly can be a daunting task when you’re first starting out. What’s allowed and what’s not? What are all of those mystery ingredients that are listed on food labels? For the most part, stocking your refrigerator and pantry is fairly simple, but there are going to be times when you don’t want to eat just steak and broccoli, and there will be other times when you need something fast and simple. Don’t worry—you’ll get the hang of it.
There are a few different versions of the Paleo diet, but for the sake of this discussion, we’re going to take the modern middle road so that it’s easier for you to make the transition to your new, healthier lifestyle. Throughout the following pages, we’re going to discuss what foods are okay and where you can find them. We’ll also discuss some alternate ingredients for baking bread and other goodies that won’t get you kicked out of the cave!
The first bit of good news is that you’re not going to be counting calories. Instead, you’re going to try to keep your portions in line with what your ancestors most likely ate. A diet that consists of 50 to 60 percent protein, 30 to 40 percent healthy carbs, and 5 to 10 percent healthy vegetable fats such as extra-virgin olive oil, avocados, nuts, and seeds is the general goal.
Basically, when you’re stacking your plate, put your protein on one side and your fruits and veggies on the other. Snacks can be whatever you want, but veggies and nuts are great choices. Be careful with nuts and fruits: they might be good for you, but they are also high in calories and can sabotage your weight-loss efforts if you’re not careful.
Many fruits and vegetables lose nutritional value when you cook them, so whenever possible, eat them raw. You’ll also eat less because you’ll be chewing more. If you opt to cook your veggies, steam them lightly so they maintain their bright colors. A key clue that you’ve cooked your greens to death is that they’ve lost that pretty vibrant green hue and turned an olive color. Try to avoid that.
Steaming, baking, grilling, and broiling are all great methods of cooking and require little added fat to prevent sticking. It should go without saying that the fryer can go in the garage to be sold at your next rummage sale.
Meals away from home can be a real challenge when you’re first starting out. Restaurants are filled with tempting burgers and fries, and you have no idea what’s in the salad dressings. If you must eat out, order a plain garden salad with oil and vinegar. You could also request a steak or chicken breast to go on top, but make sure that they either grill it dry or use olive oil.
It is better to avoid eating out at the beginning of this diet. Instead, make an amazing soup at home for dinner with enough left over that you aren’t tempted to go out for a quick fix. That way, you know what’s in your food, and you know that it’s going to be delicious!
If you know in advance what you’re going to eat for lunch or for dinner, you’re not going to be as likely to cheat with something quick from the vending machine. Take snacks to work with you so that the box of doughnuts by the copy machine isn’t so tempting. Here’s a food list to help you get your pantry stocked up and ready to rock Stone Age style.
Your meats need to come from grass-fed, organic livestock; free-range poultry; or wild-caught fish and seafood. Wild game is great, too, if you’re so inclined. Actually, meats such as venison are extremely low in bad fats while high in good fats and lean protein, so feel free to partake!
If at all possible, shop at your local farmers’ market for fresh organic fruits and veggies. Because the Paleo diet is dependent upon your creativity to complete a hot, fresh, delicious meal without the aid of flours, fats, and other no-no’s, you’re going to have to learn a number of ways to prepare dishes. Plus, if you’re offering a wide variety of foods that your family knows and loves, you won’t be under so much pressure to create a single main dish that everybody will eat and enjoy.
Tomatoes are a great addition to any salad and make a flavorful base for soups and sauces. They’re packed with nutrients and have so many uses that you should always have some on hand. Other staples should include carrots, peppers, cauliflower, and celery.
For fruits, opt for ones that are high in nutrients and relatively low in sugar, such as stone fruits and berries. Berries are also fabulous sources of antioxidants, phytonutrients, and vitamins. Apples are an easy grab-and-go food, as are peaches, oranges, and bananas. The dark tip of the banana that you usually pick off is rich in vitamin K, so eat it!
Oils high in saturated fats, such as corn oil and vegetable oil, are out. Opt instead for oils that are high in omega-3s such as olive, coconut, and avocado oil.
Your success with making the transition to the caveman way of eating is largely dependent on how flavorful your food is. As a result, you’re going to need to incorporate various herbs and spices to make your dishes delicious. Here are a few that you should always have on hand:
Finally, you’ll probably want to keep some snacks on hand. Now, that does not mean cupcakes, potato chips, or crackers. There are, however, still many options, such as certain beef jerkies (or even better, make your own!), dried fruits, nuts, and seeds. They’re satisfying and add nutrients to your diet instead of unhealthful fats.
Going to the grocery store is going to be a bit of a challenge at first, just as it is anytime you make changes to your diet. Especially if you’re accustomed to eating a large amount of refined flour and sugar and aren’t yet over your sugar addiction, it’s not going to be easy. It’s okay, though—we have a few tips to help you along your way:
So if you can’t use flour, animal milk, or sugar, does that mean that you’ll never have another sandwich or muffin? Absolutely not. Due to the massive increase in demand for gluten-free baking products, there are now several different Paleo-friendly options available to give you something to toast with your fruit in the morning. The great thing is that, unlike first-generation gluten-free flours, the latest creations are not only healthy, but delicious, too.
All of these alternative ingredients add luscious flavors to your dishes and will really make them more multidimensional than traditional white flour and animal milk. You’re also getting several nutritional benefits that you wouldn’t get with old-school ingredients. By the way, honey is a Paleo-friendly ingredient that can be used sparingly as a sweetener in baked goods.