- Sugar and high-fructose corn syrup.
- All Grains.
- Legumes like beans and lentils.
- Most Dairy, especially low-fat dairy.
- Some vegetable oils like soybean, sunflower, cottonseed, corn, grapeseed, safflower and other oils.
- Trans fats: "hydrogenated" or "partially hydrogenated" oils found in margarine and various processed foods.
- Artificial sweeteners: Aspartame, sucralose, cyclamates, saccharin, acesulfame potassium.
- Highly processed foods: Everything labeled "diet" or "low-fat" or that has many additives.
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The Paleo Diet - A Beginner's Guide + Meal Plan
A general guideline
There is no one "right" way to eat for everyone.
Some eat a low-carb diet high in animal foods, while others follow a high-carb diet with lots of plants.
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The Paleo Diet
The basic concept of the paleo diet is to eat whole foods and avoid processed foods.
Studies suggest that this diet can lead to significant weight loss and major improvements in health.
Avoid these foods and ingredients:
Foods to Eat on the Paleo Diet
- Meat: Beef, lamb, chicken, turkey, pork and others.
- Fish and seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
- Eggs: Choose free-range, pastured or omega-3 enriched eggs.
- Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
- Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
- Tubers: Potatoes, sweet potatoes, yams, turnips, etc.
- Nuts and seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
- Healthy fats and oils: Extra virgin olive oil, coconut oil, avocado oil and others.
- Salt and spices: Sea salt, garlic, turmeric, rosemary, etc.
Modified Paleo Diets
You can use the paleo diet as a starting point, adding in a few other healthy foods like grass-fed butter and gluten-free grains. Even small amounts of red wine and dark chocolate can be added.
Water should be your drink of choice when following the paleo diet. Many people also drink tea and coffee, which is high in antioxidants.
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The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet. By Mayo Clinic Staff If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.
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Key Ideas
The Mediterranean diet
The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.
The diet includes fruits, vegetables, fish and whole grains, p...
Benefits of the Traditional Mediterranean diet
Research has shown that the traditional Mediterranean diet
- reduces the risk of heart disease
- is associated with a lower level of the "bad" cholesterol
- is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases.
Key components of the Mediterranean diet
- Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats such as olive oil and canola oil
- Using herbs and spices instead of salt to flavor foods
- Limiting red meat to no more than a few times a month
- Eating fish and poultry at least twice a week
- Enjoying meals with family and friends
- Drinking red wine in moderation (optional)
- Getting plenty of exercise.
What is the paleo diet and does it work? Learn the possible pros and cons of the nutritional approach, what to eat and avoid, short- and long-term effects, what experts think of it, a sample menu, and paleo-friendly recipe ideas in this detailed guide.
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Key Ideas
The Paleo Diet
It consists of cutting modern foods from your diet and returning to the way of the early hunter-gatherer ancestors.
The diet can improve your health by eliminating high-fat and process...
The paleo diet and research
Researchers found that the paleo diet led to more short-term improvements in some risk factors for chronic disease.
There is not enough evidence to make any strong claims, especially its longterm effects.
Foods to Eat and Avoid
Eat: Lean cuts of beef, pork, and poultry and game animals, eggs, fish fruit, not starchy vegetables, nuts and seeds and olive, flaxseed or walnut oil.
Avoid: Processed foods, dairy, grains, legumes, starchy vegetables, sugar, artificial sugars and fruit juices.
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You've probably heard about the Paleo diet; maybe you've even tried it. The "primal eating" trend is everywhere. Paleo, of course, encourages us to eat like our ancient ancestors did. The concept is this: Humans evolved on a diet very different from today's eating habits.
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Paleo concept
Humans evolved on a diet very different from today's eating habits. To be healthier, leaner, stronger and fitter, we must re-think our diet and remove some of the food groups we ...
What to eat
- Animals (especially a "whole animal" approach, including organs, bone marrow, cartilage, and organs).
- Animal products (such as eggs or honey).
- Vegetables and fruits.
- Raw nuts and seeds.
- Added fats (like coconut oil, avocado, butter, ghee).
What to avoid
- Grains, although research suggests eating whole grains improve our health and appear to be neutral when it comes to inflammation.
- Heavily processed oils, such as canola and soybean oil.
- Legumes, although research suggests the benefits of legumes outweigh their anti-nutrient content. Cooking eliminates most anti-nutrient effects. Some anti-nutrients may even be good.
- Dairy.
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