Here at IamSuper.Fit, we believe in having a great framework that helps you easily say “yes” or “no” to certain foods. In addition to our Paleo diet food list, you should also consider using our free Paleo Recipes on our pintrest board and easiest of all you should try our below. The Paleo Plan meal plan makes following a Paleo diet really easy, since your menus, recipes and paleo shopping list are all laid out for you.
In general, eating Paleo means eating veggies, fruits, meats, fish, certain fats, nuts, and seeds. And it means removing grains (breads, pastas, rice, etc), beans, soy, dairy, certain vegetable oils, and refined sugar from your diet. But you probably want more details than that, right?
Below, you’ll find our Paleo diet Food List. This is a list of foods and to what extent they are accepted as Paleo. Our guidelines are created using a mixture of all of the Paleo gurus’ philosophies and research, our own beliefs, and what is realistic to implement in your daily life.
For all of the foods listed, our hope is that you choose those that are free of pesticides, antibiotics, hormones, animal abuse and that the food the animals were fed was appropriate for their species.
FOODS TO EAT
All veggies are acceptable, including sweet potatoes. Organic veggies are great. Local and organic is even better. The less transit time there is between the farm and you, the more nutrients the produce retains.
In general, fruit guidelines are the same as veggie guidelines. Organic and local are best. If you’re really trying to lose weight and you’re not active at all, limit your fruit intake to one or two pieces a day, as the carbs can add up.
MEATS and EGGS
Eat meats and eggs freely, but in order to mimic our ancestors best, eat these products from animals that were grass fed/pasture raised. At the least, steer clear of meats with preservatives and color or flavor enhancers, particularly added nitrites, as they can be pretty toxic.
- Game Meats
- Organ Meats
- Eggs – from chickens, ducks, emu, quail, etc.
FISH, SHELL FISH, FISH EGGS
All species are fine – just be conscious of mercury levels and ecological practices. Know that smaller fish like anchovies generally have less bio-accumulation of heavy metals and toxins, and high levels of omega 3 fatty acids.
NUTS & SEEDS
All are good, as well as the butters that are made from them. Also on this list are coconut flour and almond flour. Peanuts are NOT NUTS – they’re legumes, and thus are not on the list. If you’re trying to lose weight, limit nuts and seeds to about 1 or 2 ounces per day, as the calories add up quickly!
kombu, wakame, other seaweeds, algaes, etc. They’re all good – great, in fact.
- tallow (rendered beef fat)
- lard (rendered pork fat)
- coconut oil/milk/manna
- extra virgin olive oil
- walnut oil
- avocado oil
- macadamia oil
- hazelnut oil
Note: Unrefined palm oil used to be on this list, but because of its production is directly associated with the ensuing extinction of orangutans, we’ve removed it from the list.
- Filtered or spring water
- Herbal tea
- Coconut water
- Freshly juiced fruits and vegetables
- Coconut oil
- Coconut milk
- Coconut manna/butter
- Coconut vinegar
- Coconut aminos
- Coconut sugar
- Coconut nectar
EAT IN MODERATION
- Dried fruit
- Alcohol (all kinds)
- Caffeinated teas
- Sweeteners – Raw honey, stevia, coconut sap, grade B maple syrup
FOODS TO AVOID
That means flour, even white flour (especially white flour, actually), so conventional bread, pasta, cookies, cake, bagels, muffins, tortillas, and any other white fluffy thing you may love.
Grains mean rice, corn (including tortillas, chips, corn flour, etc.), quinoa (yes, it’s a grain), amaranth, buckwheat, wild rice, spelt, rye, sorghum, oats, and even gluten free oats. No more grains, even if they’re gluten free grains. Okey dokey?
Basically, though, if you were to only do one thing differently for your health, in my opinion, it would be to cut out all grains. I’ve seen everything from weight loss to psoriasis clearing up when you get those buggers out of your diet. They’re inflammatory and difficult to digest. Give it a try.
That means milk, cheese, butter, ghee, yogurt (yes, even your most favorite Greek yogurt – sorry), kefir, whey protein powders, cottage cheese, sour cream, and check all the ingredients of everything you eat for those words. Even if it’s raw dairy. You can do it – I promise.
That means soy in any form (again, check the ingredients of ALL the foods you eat), lentils, black beans, pinto beans, red beans, peanuts (sub out your peanut butter with almond butter), white beans, garbanzo beans, you get the gist.
Snap peas and green beans are fine. HIGH OMEGA-6 VEGETABLE OILS
Vegetable oils aren’t really made from vegetables, which is why we’re still really confused over here about how they came upon that name. What they ARE usually made from are soy, cottonseed, corn, sunflower, and safflower.
These oils are very high in omega 6 fatty acids, which promote inflammation (as opposed to omega 3 fatty acids which are anti-inflammatory). They are debatably one of the major causes of heart disease.
REFINED SWEETENERS AND ARTIFICIAL SWEETENERS
By sugar, I don’t mean fruit. In fact, you’re encouraged to eat fruit on this diet in moderation. I mean “sugar”, “fructose”, “high fructose corn syrup”, “corn sugar”, “corn syrup”, “malt syrup”, or anything with “dext-” in it, for that matter. Also Splenda, aspartame, Equal, and anything else that is a man-made chemical sweetener is out. Check the ingredients on everything you consume. Oh, and no juice bought from a store; it’s just as sugary as soda.
Too much sugar can make you fat, lethargic, and grumpy. Period. End of story. It’s gonna hurt to take it out of your diet, and you will have cravings for it.
FACTORY FARMED MEAT, EGGS, AND SEAFOOD
The vitamins, fatty acids, and overall quality of pasture-raised/grass-fed animals are all much better for you. Not to mention that being raised naturally is way better for the animal.
REFINED, IODIZED SALT – use unrefined sea salt instead
There you have it.
Remember, there is a time and a place for being really strict with your diet, like when you have debilitating food sensitivities or when you’re preparing for an athletic competition. For everyone else who’s trying to live a long, healthy life AND have fun while doing it, give yourself a break sometimes and eat what feeds your soul. That’s why I recommend the Flex Days if you want them while follow a Paleo lifestyle. It’s good for two reasons. One, you get to live a little. And two, the bloating or headache or (enter symptom here) you might get after indulging will help you remember why you’re eating Paleo in the first place ;)