Fresh Fruits and Vegetables in The Paleo Diet
Fresh fruits and non-starchy vegetables are rich in phytochemicals, vitamin C, vitamin A as well as dietary fiber. They are the main sources of carbohydrate in the Paleo diet. However, since fruits are high in sugar, you should consume them in moderation if you’re actively losing weight. Limit yourself to a maximum of 3 servings a day. If you are eating unsweetened dried fruits, limit to 2 oz (57 g) a day.
Nuts, Seeds and Healthful Oils in The Paleo Diet
Nuts and seeds are rich in calories and omega-6 fatty acids. Avoid eating excessively as they will make the ratio of Omega-3 and Omega-6 unbalance. Walnuts are recommended as they are high in omega-3 fatty acids. To avoid gaining excess weight or making the ratio unbalance, limit the consumption of nuts and seeds to 4 oz. (113 g) a day.
Oils from olive, coconut, flaxseed, walnut, avocado, macadamia, etc. are among the healthful oils that are on the paleo food list. Always consume oils in moderation. The recommended daily limit is 4 tablespoons if you are actively losing weight with the paleo diet.
Beverages in The Paleo Diet
Among the refreshing drinks that you can have are such as plain water, cucumber water, lemon water and coconut water. Besides, you can also have black coffee, black tea, green tea or herbal tea. For milk, go for dairy-free milk such as coconut milk and almond milk.
Types of Non-Paleo Food To Avoid in The Paleo Diet
With the Paleo diet, you are NOT allowed to have:
- Cereal grains and its products
Examples: amaranth, corn, millet, quinoa, buckwheat, rice, sorghum, oats, barley, wheat, rye, etc.
- Legumes and its products
Examples: beans, peas, lentils, peanuts, soybean, lupin, mesquite, etc.
- Dairy food and its products
Examples: milk, cheeses, yogurt, ice-cream, butter, creamer, dairy spreads etc.
- Starchy vegetables and tubers
Examples: sweet potatoes, yams, potatoes, tapioca, cassava root, etc.
- Processed foods
Examples: canned food, processed sauces, processed meat, smoked salted food, pickles, fruit preserved, fruit jam, etc.
- Refined vegetable oils
Examples: soybean oil, corn oil, canola oil, grape seed oil, peanut oil, cottonseed oil, safflower oil, sunflower seed oil, margarine, shortening, etc.
- Sweets, salt and artificial sweeteners
Examples: refined sugar, syrup, honey, refined salt, sea salt, Equal, Splenda, etc.
- Soft drinks, fruit juice and alcoholic drinks
Examples: all carbonated drinks, diet soda, fresh or canned juice, beer, wines, etc.
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