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17.10.2013
Starting a diet is never easy, and most people think that diets mean avoiding foods you once loved and replacing them with healthy alternatives you may never have tasted. It’s a lifestyle that aspires to achieve optimal health by following a diet based on what and how our Paleolithic ancestors ate. Foods that are organic and grass-fed are not only void of toxins, such as pesticides and antibiotics but are also highly nutritious.
It’s especially important to avoid wheat and other gluten-containing grains, such as rye and barley. This includes animal fats, avocado, olive oil, coconut oil, palm oil, ghee, grass-fed butter (if you tolerate it well), lard (preferably from pasture-raised pigs), tallow, etc. If you don’t recognize something in the ingredients list or if it is something your grandma didn’t eat, chances are neither should you.
Whenever possible, choose dairy from a grass-fed source: If you are not sure how well you tolerate dairy, I suggest cutting it out for a month and then reintroducing it. Before you get started, throw out all the foods in your fridge and pantry, that you will not be consuming on the Paleo diet.
This may seem counter-intuitive because we have been told so often to eat smaller portions. As the typical American diet is heavily made up of grains, at first glance it seems overwhelming to exclude these foods. A number of medical and dental conditions require special care to ensure complete and balanced nutrition while maintaining a soft or liquid diet. This information originally appeared in the Journey Guide Patient Handbook developed by the Ireland Cancer Center at University Hospitals, and was adapted for use on NetWellness with permission, 2013. Please note: only your personal physician or other health professional you consult can best advise you on matters of your health based on your medical history, your family medical history, your medication history, and how information from any of these databases may apply to you.
The current Paleo movement uses our ancestors as a starting point, but leverages modern science to expand from there.
Only occasionally consume natural sweeteners, such as honey, maple syrup and coconut sugar. One of the biggest mistakes people make when adapting a Paleo diet is not consuming enough fats.


If you are going to include dairy, it is best to use high-quality dairy, preferably raw and from grass-fed sources.
If you only have healthy options to choose from when you get hungry, then chances are that you will make a healthy choice and stay on track. However, when we are eating the foods our bodies were designed to eat, our bodies also know when they have had enough.
I have found from my own experience and from talking to friends that the first two weeks are the most difficult.
Plan what you are going to eat in advance and prepare whatever you can ahead of time. I tend to focus on preparing meat in advance, as I find this to be the most time consuming, hence my obsession with the slow cooker. Choosing a variety of foods from each food group will provide adequate nutrients as well as prevent boredom in your diet.
Small jars of strained baby food contain about one-half cup of food: larger containers usually cost less per serving than single serving jars. Neither University of Cincinnati (NetWellness) nor any party involved in creating, producing or delivering this web site shall be liable for any damages arising out of access to or use of this web site, or any errors or omissions in the content thereof. Essentially, it is a diet focused on consuming whole, natural foods, such as meats, eggs, vegetables, fruits, nuts and healthy fats.
Grass-fed dairy is richer in nutrients and has a better fat composition, plus it tastes amazing!
There are people who choose to take a low-carb approach, particularly if weight loss is the goal. You may not feel great at this time because your body is adjusting to the changes in your diet. Food already cooked, such as canned fruits, vegetables or meats and fish do NOT need further cooking. Planning a healthy meal means insuring you get all of the vitamins and minerals necessary to maintain high energy levels and a healthy weight. The only dairy foods I personally include regularly in my diet are raw milk, heavy cream, grass-fed butter and ghee.
The Paleo diet typically has a much lighter caloric load than grain-based diets, so you may need to eat more in volume to stay full.


Athletes may choose to include more starchy options such as sweet potatoes, potatoes, tubers, plantains and bananas. Snack foods even on a Paleo diet are the ones that are easy to overeat, such as nuts and fruits.
Take out all of the cookies and candies and replace them with good fats like those found in avocados, sweet almonds, and fish. Once you are past the first couple of weeks without cheating, you will be feeling your best and you will want to continue with the Paleo diet.
Not only will it taste better but it will also be much better for you.Fill up on colorful fruits and veggiesColor is key when it comes to planning a healthy meal, so fill your plate up with a full spectrum of fresh fruits and vegetables. Look to green veggies, like broccoli and kale, to give you a full serving of calcium, potassium, and zinc. Red berries are great for fiber and Vitamin C, and look out for the yellow corn and orange sweet potatoes as these can satisfy your sweet tooth while providing you with Vitamins A, C, E and K.Eat in moderationWhile many might think dieting means not eating anything, the truth is you can eat almost anything as long as you do so in moderation.
A well-balanced meal is a healthy meal, so don’t let your diet deprive you of particular food groups.
Each of your meals should be divided between proteins, vegetables, fruits, and grains, and you should aim to consume an equal amount of each.Treat yourself with a chocolate dessertIn moderation, chocolate can be a great treat, especially dark chocolate. Cocoa is rich in antioxidants that will keep you healthy, and the sweet taste makes it great for healthy desserts, like chocolate covered strawberries and bananas. Calcium is key for maintaining bone strength throughout your adult life, so it is important to consume at least 1000mg per day.
Milk is an obvious source of calcium, but you can also find it in lettuce, cabbage, asparagus, and beans. These options give you more opportunities to make your healthy meals even more colorful.Cut back on red meatConsider replacing your red meats with fish.
Fish is rich in omega-3 fatty acids which will provide your body with the good fat it needs to stay energized and continue burning calories.



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