Paleo Perfect

Paleo Perfect

Ground Rules

? All the lean meats, fish, and seafood you can eat

? All the fruits and nonstarchy vegetables you can eat

? No cereals ? No legumes ? No dairy products ? No processed foods

The Seven Keys of the Paleo Diet

1. Eat a relatively high amount of animal protein compared to that in the typical American diet.

2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates-from fruits and vegetables, not from grains, starchy tubers, and refined sugars.

3. Eat a large amount of fiber from nonstarchy fruits and vegetables. 4. Eat a moderate amount of fat, with more good (monounsaturated

and polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats. 5. Eat foods with a high potassium content and a low sodium content. 6. Eat a diet with a net alkaline load. 7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

To Eat, or Not to Eat, That is the Question

Lean Beef

Flank steak Top sirloin steak Extra-lean hamburger ( no more than 7% fat, extra fat drained off) London broil Chuck steak Lean veal Any other lean cut

Lean Pork

Pork loin Pork chops Any other lean cut

Lean Poultry Eggs (limit 6 per week)

Chicken breast Turkey breast Game hen breasts

Chicken (go for the enriched omega 3 variety) Duck Goose

Game Meat

Bear Bison Elk Goose Pheasant Quail Venison

Fish

Bass Herring Haddock Mackerel Red snapper Salmon Tilapia Trout

Note: It is best to rotate the category of meats every day.

Foods You Should Avoid

Dairy Foods

? All Processed foods made with any dairy products ? Butter, Cream, Nonfat dairy creamer ? Cheese, Milk, Yogurt ? Ice cream, Frozen yogurt

Cereal Grains

? Barley, Corn, Millet, Oats, Rice, Rye, Sorghum, Wheat, Wild Rice

Legumes

? All Beans, Black-eyed peas, Chickpeas, Lentils, Peas, Snowpeas, Sugar snap peas, Peanuts

Starchy Vegetables

? Starchy tubers, Potatoes

Salt-Containing Foods

? Salad dressings and condiments, bacon, deli meats, pickled foods

Soft Drinks and Fruit Juices

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