Transcript Foods to Enjoy Always

Useful Guide to your Grocery
Store to support your Paleo
Challenge
Paleo + Diary List
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Foods to Enjoy Always
Foods to Enjoy in Moderation
Vegetables
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Vegetables
– Sweet Potatoes / Yams
– Winter Squashes
– White Potatoes
– Snap Peas
– Green Beans
– Bean Sprouts
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Fruits
– Bananas
– Mangos
– Watermelon
– Pineapple
– Grapes
– Unsweetened Dried fruits:
dates, cranberries, cherries,
apricots, raisins, prunes,
apples, pineapple, mango,
all dried fruits
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All leafy greens (lettuce, spinach,
greens, kale, bok choy, etc)
Cruciferous Vegetables: Broccoli,
Broccoli Rabe, Broccolini, Brussels
Sprouts, Cabbage, Cauliflower
Summer Squash & Zucchini
Eggplant
Celery
Artichokes
Asparagus
Carrots
Tomatoes
Peppers(all colors)
Onions, Garlic, Scallions, etc.
Mushrooms
Water Chestnuts
Cucumber
Fruits
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Avocado
Olives
Berries: Strawberries,
Blueberries, Blackberries,
Raspberries, Cherries
Stone Fruits: plums, peaches,
apricots
Citrus: oranges, grapefruit,
lemon, limes, clementine,
tangerines, blood oranges
Apples
Pears
Melon: Cantaloupe, Honeydew
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Foods to Enjoy Always
Foods to Enjoy in Moderation
Meats / Poultry
– Beef (all cuts)
– Pork (loin, shoulder, butt,
ham)
– Lamb
– Chicken (breast, thighs, etc)
– Turkey
– Organ meats
Seafood
– Wild salmon
– Shellfish – shrimp, scallops,
mussels, clams, oysters,
crab, lobster
– Halibut
– Tilapia
– Mahi Mahi
– Sardines, Anchovies
“Dairy”
– Eggs
– Coconut Milk, full fat
– Fermented Coconut Milk
– Unsweetened Coconut Milk
(So Delicious)
– Unsweetened Almond Milk
– Grass-fed Butter / Ghee
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Meats / Poultry
– Bacon
– Deli Meats
– Canned Meats
– Pre-made Sausages –
chicken, pork, turkey
Seafood
– Farmed Salmon
– Large Fish because of
mercury content: Swordfish,
Shark, Tuna, etc
– Canned Fish (tuna & salmon)
Dairy
– Full Fat Greek Yogurt
– Full Fat Goat Milk Yogurt
– Heavy Cream or Half & Half
(preferably grass-fed)
– Kefir
– Hard, High Quality Cheeses –
think from the cheese
counter vs. Kraft singles or
Velveeta (both are not
cheese!)
– Whole Cows Milk or Goat or
Sheep Milk
– Raw Dairy products –
cheese, milk, yogurt, etc.,
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Foods to Enjoy Always
Foods to Enjoy in Moderation
Nuts / Seeds
– Macadamia
– Walnuts
– Almonds
– Pecans
– Hazelnuts
– Nut butters made from above
nuts
Grains
– None
Condiments / Oils
– Mustard
– Home-made mayonnaise
– Coconut aminos (similar to soy
sauce but no soy or gluten)
– Vinegars (all but malt)
– Olive Oil
– Coconut Oil
– Palm Oil
– Animal Fats / Drippings
– All spices & herbs
– Sea Salt
– All Pepper – black, white, red
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Sweets / Treats*
– Fruits
– Dark Chocolate (85% or higher)
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Nuts / Seeds
– Cashews
– Sunflower seeds
– Pumpkin seeds (pepitas)
– Pine Nuts
Grains
– None
Condiments / Oils
– Tamari (gluten free soy
sauce)
– Sesame Oil
– Teriyaki
– Hummus
– Flaxseed Oil
Sweets / Treats
– All unsweetened Dried Fruits
– Paleo Treats – cookies,
breads, muffins, etc
– Honey
– Alcohol – wine, hard liquors
(non-gluten containing)
Foods to Avoid
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Meats
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Low Fat or Fat Free Dairy
Ice Cream, Frozen Yogurt, etc.
Low Quality diary and Fake
Cheese products, Velveeta,
Easy Cheese, etc.
Cool Whip
Fat Free & Low Fat Flavored
and sweetened yogurts
Legumes
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All Canned Beans: Black,
Kidney, Navy, Chickpeas
Peanuts
Dried beans and lentils
Hummus
Sweets / Treats
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Gluten containing baked
goods: cookies, cakes, muffins,
pancakes, etc.
White or Milk Chocolate
Puddings, Custards, Flan, etc
Vegetables
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All White Potatoes – russet,
baking, red skinned, etc
Grains
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Dairy
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Nitrate filled sausages or
bacon, Turkey Bacon
Highly processed lunchmeats
Hot Dogs
All wheat, rye, barley, rice,
couscous, quinoa
Oats and Oatmeal
Corn
All breads, wraps, croutons,
crackers, rice cakes, etc
Condiments / Oils
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Margarine
Corn Oil
Soybean Oil
Peanut Oil
Vegetable Oil
Canola Oil
Iodized Salt (regular table
salt)
Salt containing spice mixes
Sugar containing marinades
Bottled Salad Dressings
Ketchup
BBQ Sauce
Traditional Mayo