Paleo Diet Food List

paleo_food_pyramid

Here is a summary of what’s in and what’s out on the Paleo food list (well at least my Paleo food list):

In

  • Meat and poultry – grass-fed, free range
  • Fish and seafood – try to choose sustainable fish and seafood when possible
  • Eggs
  • Vegetables – non-starchy and some starchy tubers and root vegetables
  • Fruit and berries – fruits high in sugar, like bananas, should be consumed in moderation.
  • Nuts and seeds – many nuts and seeds have high Omega-6 content so perhaps don’t go eating a bowl after bowl.
  • Spices and herbs
  • Fats – coconut oil, coconut milk and cream, ghee, butter (yep, it’s mostly fat so no problems with lactose), duck fat, olive oil, avocado oil, macadamia nut oil, fish oil, sesame oil as well as from grass-fed meats, poultry and fish.
  • Condiments like mustards, wheat free soy and oyster sauces, fish sauce, olive oil mayonnaise, low sugar tomato sauce, salsas and pestos.

Out

  • Grains, especially wheat and anything with gluten – wild rice, white rice and quinoa are probably less harmful if you must eat some but watch those carbs.
  • Legumes
  • Refined sugars
  • Gluten containing products
  • Dairy, especially milk and low fat dairy, for those with damaged gut or gluten/lactose intolerances.

Occasionally in

  • Dairy – should mainly be avoided if you suffer from serious gut problems and gluten intolerances but if you’re in good health and have no sensitivities to lactose (sugars in milk) or casein (protein in milk) then a little healthy dairy can go a long way. Avoid cow’s milk as it’s got high GI unlike cheese or yogurt. Better options are goat’s and sheep’s milk products, A2 cow’s milk and cow’s milk fermented products like kefir, unsweetened yogurt, aged cheeses,  full fat cream, butter, and ricotta.
  • Natural sweeteners – honey, maple syrup, molasses, dried fruit, dark chocolate, palm sugar.
  • Alcohol – dry wines, clean non-grain based spirits.
  • Soy  - fermented only (miso, tempeh in small amounts)

Not sure what Paleo is all about? Read a little bit about it here.

Looking for additional reading on Paleo or Primal nutrition? How about getting rid of sugar from your diet? Check out these guide books:

The Primal Blueprint by Mark Sisson.
I Quite Sugar: an 8-week program and I Quit Sugar Cookbook by Sarah Wilson.
The Paleo Solution by Robb Wolf, a must read!

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Check out my Eat Drink Paleo Cookbook -  a fantastic addition to any kitchen, filled with exclusive recipes, cooking tips and easy guide to paleo. Also just out, the new Rejuvenate program, which I co-authored with a medical nutritionist Claire Yates – it will teach you how to achieve radiance, wellness and longevity through food and holistic living. 

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8 Comments

  1. Alice
    Posted October 2, 2013 at 1:00 am | Permalink

    This is a great list use to when grocery shopping! Your list keep will keep me focused on my goal to lead a healthy lifestyle through paleo. Thank you for this article.

  2. TeaJae
    Posted September 18, 2013 at 11:04 pm | Permalink

    I’m just finding you blog and learning how to use pintrest I pin everything now LOL and I LOVE what you have done here all your hard beautiful work. With some recent health revelations from my physician I’m being forced to change the way I eat and loose weight once and for all or else… we don’t wanna go there. I was told to get rid of the carbs since I’m carb dominate eater that is the root of my health issues. I struggled for a few days trying to understand life with no bread, rice and pasta seems unreal, its all I know. Until your blog. I’m so happy to learn that I can eat real food, get this weight off and not eat salad 24/7 and I won’t starve. I’m happy to “know” you and thank you♥
    TeaJae Georgia, USA

    • imacri
      Posted September 19, 2013 at 8:12 pm | Permalink

      Welcome to our little community! There is plenty to eat besides pasta, bread and rice :)

  3. Posted September 4, 2013 at 2:42 pm | Permalink

    This list about paleo foods will help me keep my pantry paleo friendly. I’ve just started on paleo a few weeks back and your list keep will keep me focused on my goal to lead a healthy lifestyle through paleo. Thank you for this article.

  4. jeannie
    Posted August 28, 2013 at 12:18 pm | Permalink

    totally new to paleo , i am overweght and pre diabetic, i discovered your site, blog seems awesome, can someone guide me wht to begin easy with, what receipes but easy easy, i am already the opposite of a good cook

    thnaks all

    • Pat
      Posted November 9, 2013 at 3:05 am | Permalink

      Google a recipe for paleo bread. That is what most people miss in the beginning. It is very easy to make.

  5. Posted January 5, 2013 at 9:18 pm | Permalink

    Great and helpful post! E & c from The Merry Maker Sisters

  6. imacri
    Posted March 7, 2014 at 12:57 pm | Permalink

    This is me personally and my usage has evolved over the years as I discover what I tolerate and it will vary for everyone depending on their current health and goals (and age). I drink wine a couple of times a week , a glass or two with dinner (maybe more if I’m on holidays or over the festive season). I might have dark chocolate couple of times a week or a smoothie or some paleo friendly banana bread and I might have something like gelato every few weeks – it’s seasonal as well. I’ve become more flexible with dairy and will have some yogurt once a week and some halloumi and Parmesan maybe twice a week. I don’t ever drink plain milk or eat low fat dairy. I hope that helps.

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