Nutrition

Embrace the Power of Paleo Nutrition

Discover how eating like our ancestors can help you feel energized, reduce inflammation, and improve your health.

Introduction to the Paleo Lifestyle 

Brief explanation of the Paleo lifestyle: “The Paleolithic diet (Paleo diet) is inspired by how our hunter-gatherer ancestors ate: whole, nutrient-dense foods free of processed sugars, grains, and artificial additives. By focusing on lean meats, fish, fruits, vegetables, nuts, and seeds, the Paleo lifestyle supports optimal health, energy, and recovery.” 

The  Paleo diet emphasizes what the human body is biologically designed to process.  

The Paleo Diet: Key Principles

• Eat real, whole foods:  Grass-fed meats, wild-caught fish, fresh fruits, vegetables, nuts, and seeds. 
• Avoid processed foods: No refined sugars, artificial ingredients, or packaged foods. 
• No grains, vegetables, or dairy: Foods our ancestors didn't have access to that may cause inflammation. 
• Healthy fats:  Incorporate natural fats like avocado, olive oil, and coconut oil.

Paleo Food Pyramid

Benefits of the Paleo Diet

1. Reduced Inflammation
   “The Paleo diet eliminates inflammatory foods like grains and processed sugars, helping to ease chronic inflammation and pain.”
2. Improved Energy Levels
   “Whole, nutrient-dense foods provide sustained energy without blood sugar crashes.”
3. Weight Management
   “The Paleo diet focuses on filling, natural foods that curb cravings and support fat loss.”
4. Better Digestive Health
   “Removing grains, dairy, and legumes helps those with food sensitivities enjoy healthier digestion.”
5. Supports Neuropathy Recovery
   “Reducing inflammation through nutrition may benefit neuropathy and other chronic conditions.”

Why Paleo Over Vegan/Vegetarian Diets?

Nutrient Bioavailability:
“Animal-based proteins and fats are more bioavailable, meaning the body absorbs nutrients like B12, omega-3s, and iron more efficiently.”

Essential Amino Acids:
“The Paleo diet provides complete proteins that are harder to obtain in plant-based diets.”

Anti-Inflammatory Balance:
“Plant-heavy vegan diets can be high in inflammatory grains and legumes, while Paleo focuses on nutrient-dense, anti-inflammatory foods.”

Sustainable Energy:
“Healthy fats from meats, avocados, and nuts keep you satiated and provide long-lasting energy.”

Paleo Food List  

1. Healthy Proteins 

Prioritize high-quality, ethically sourced proteins to support optimal health and energy. 

• Grass-Fed Meats
  • Beef (grass-fed) 
  • Bison 
  • Lamb 
  • Venison 
  • Pork (pasture-raised) 
• Wild-Caught Fish & Seafood
  • Salmon 
  • Mackerel 
  • Tuna 
  • Cod 
  • Sardines 
  • Trout
  • Halibut 
  • Shellfish (shrimp, crab, lobster, mussels)
    
• Poultry (Pasture-Raised) 
  • Chicken
  • Turkey 
  • Duck
     
• Pasture-Raised Eggs 
  • Chicken eggs
  • Duck eggs

2. Vegetables 

Non-starchy, colorful vegetables are the foundation of the Paleo diet. 

• Leafy Greens 
  • Spinach 
  • Kale 
  • Swiss chard 
  • Collard greens 
  • Arugula 
    
• Cruciferous Vegetables 
  • Broccoli 
  • Cauliflower 
  • Brussels sprouts 
  • Cabbage 
    
• Root Vegetables 
  • Carrots 
  • Beets 
  • Turnips 
  • Sweet potatoes (in moderation)
     
• Other Paleo Vegetables 
  • Asparagus 
  • Bell peppers 
  • Zucchini 
  • Onions 
  • Garlic 
  • Cucumbers
  •  Mushrooms

3. Fruits 

Fruits should be consumed in moderation, with a focus on lower-sugar, nutrient-dense options. 

• Berries(rich in antioxidants): 
  • Blueberries 
  • Raspberries 
  • Blackberries 
  • Strawberries 
    
• Other Fruits 
  • Apples 
  • Oranges 
  • Grapefruit 
  • Pears 
  • Peaches 
  • Bananas (in moderation) 
  • Pineapple 
  • Melons 
  • Plums

4. Healthy Fats 

Natural fats provide energy and support brain and hormone health. 

• Avocados 
• Nuts & Seeds(raw, unsalted): 
  • Almonds 
  • Walnuts 
  • Pecans 
  • Cashews 
  • Hazelnuts 
  • Brazil nuts 
  • Macadamia nuts 
  • Pumpkin seeds 
  • Sunflower seeds 
    
• Oils(unrefined, cold-pressed): 
  • Extra virgin olive oil 
  • Coconut oil 
  • Avocado oil 
    
• Other Healthy Fats 
  • Coconut meat 
  • Nut butters (almond butter, cashew butter - no added sugar) 

5. Foods to Enjoy Occasionally

These foods can be included in small amounts based on individual tolerance: 

• Sweet potatoes 
• Dark chocolate (70% cacao or higher, no dairy or soy) 
• Honey or maple syrup (natural sweeteners in moderation)

6. Foods to Avoid in the Paleo Lifestyle 

• Grains (wheat, rice, oats, barley, corn) 
• Legumes (beans, lentils, peanuts, soy) 
• Dairy (milk, cheese, yogurt) 
• Refined Sugars (white sugar, high-fructose corn syrup) 
• Processed Foods (packaged snacks, fast food, artificial ingredients) 
• Industrial Oils (canola, soybean, vegetable oils)