Food to Eat / Food to Avoid

(List via Paleo Diet, Loren Cordain – Compiled by Sam Hoxie)

FOOD ENCOURAGED TO EAT:

Lean Meats 

  • Lean beef (trimmed of visible fat)

  • Flank steak

  • Top sirloin steak

  • Extra-lean hamburger (no more than 7% fat, extra fat drained off)

  • London broil

  • Chuck steak

  • Lean veal

  • Any other lean cut

  • Lean pork (trimmed of visible fat)

  • Pork loin

  • Pork chops

  • Any other lean cut

Lean poultry (white meat, skin removed)

  • Chicken breast

  • Turkey breast

  • Game hen breasts

Eggs (limit to six a week)

  • Chicken (go for the enriched omega 3 variety)

  • Duck

  • Goose

Other meats

  • Rabbit meat (any cut)

  • Goat meat (any cut)

Organ meats

  • Beef, lamb, pork, and chicken livers

  • Beef, pork, and lamb tongues

  • Beef, lamb, and pork marrow

  • Beef, lamb, and pork “sweetbreads”

Game meat

  • Alligator

  • Bear

  • Bison (buffalo)

  • Caribou

  • Elk

  • Emu

  • Goose

  • Kangaroo

  • Muscovy duck

  • New Zealand cervena deer

  • Ostrich

  • Pheasant

  • Quail

  • Rattlesnake

  • Reindeer

  • Squab

  • Turtle

  • Venison

  • Wild boar

  • Wild turkey

Fish

  • Bass

  • Bluefish

  • Cod

  • Drum

  • Eel

  • Flatfish

  • Grouper

  • Haddock

  • Halibut

  • Herring

  • Mackerel

  • Monkfish

  • Mullet

  • Northern pike

  • Orange roughy

  • Perch

  • Red snapper

  • Rockfish

  • Salmon

  • Scrod

  • Shark

  • Striped bass

  • Sunfish

  • Tilapia

  • Trout

  • Tuna

  • Turbot

  • Walleye

  • Any other commercially available fish

Shellfish

  • Abalone

  • Clams

  • Crab

  • Crayfish

  • Lobster

  • Mussels

  • Oysters

  • Scallops

  • Shrimp

Fruit

  • Apple

  • Apricot

  • Avocado

  • Banana

  • Blackberries

  • Blueberries

  • Boysenberries

  • Cantaloupe

  • Carambola

  • Cassava melon

  • Cherimoya

  • Cherries

  • Cranberries

  • Figs

  • Gooseberries

  • Grapefruit

  • Grapes

  • Guava

  • Honeydew melon

  • Kiwi

  • Lemon

  • Lime

  • Lychee

  • Mango

  • Nectarine

  • Orange

  • Papaya

  • Passion fruit

  • Peaches

  • Pears

  • Persimmon

  • Pineapple

  • Plums

  • Pomegranate

  • Raspberries

  • Rhubarb

  • Star fruit

  • Strawberries

  • Tangerine

  • Watermelon

  • All other fruits

Vegetables

  • Artichoke

  • Asparagus

  • Beet greens

  • Beets

  • Bell peppers

  • Broccoli

  • Brussels sprouts

  • Cabbage

  • Carrots

  • Cauliflower

  • Celery

  • Collards

  • Cucumber

  • Dandelion

  • Eggplant

  • Endive

  • Green onions

  • Kale

  • Kohlrabi

  • Lettuce

  • Mushrooms

  • Mustard greens

  • Onions

  • Parsley

  • Parsnip

  • Peppers (all kinds)

  • Pumpkin

  • Purslane

  • Radish

  • Rutabaga

  • Seaweed

  • Spinach

  • Squash (all kinds)

  • Swiss chard

  • Tomatillos

  • Tomato (actually a fruit, but most people think of it as a vegetable)

  • Turnip greens

  • Turnips

  • Watercress

Nuts and Seeds

  • Almonds

  • Brazil nuts

  • Cashews

  • Chestnuts

  • Hazelnuts (filberts)

  • Macadamia nuts

  • Pecans

  • Pine nuts

  • Pistachios (unsalted)

  • Pumpkin seeds

  • Sesame seeds

  • Sunflower seeds

  • Walnuts


A large part of following a Paleo diet in this modern world involve avoiding many different kind of food. Please review the list below. Some are more important to avoid than others. Educate yourself on this, and decide the level of compliance for yourself.

FOOD TO AVOID:

Processed, Prepackaged and Frozen Food

  • Mac N Cheese, Spaghetti-O, Frozen Pizza, Hotpockets

Soft Drinks and Fruit Juices

  • All sugary soft drinks

  • Canned,
    bottled, and freshly squeezed fruit drinks (which lack the
    fiber of fresh fruit and have a much higher glvcemic index)

  Sweets

  • Candy

  • Honey

  • Sugars

Dairy Foods

  • All processed foods made with any dairy products
  • Butter
  • Cheese
  • Cream
  • Dairy spreads
  • Frozen yogurt
  • Ice cream
  • Ice milk
  • Low-fat milk
  • Nonfat dairy creamer
  • Powdered milk
  • Skim milk
  • Whole milk
  • Yogurt

Cereal Grains

  • Barley (barley soup, barley bread, and all processed foods made with barley)
  • Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
  • Millet
  • Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
  • Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour

    (all processed foods made with rice)

  • Rye (rye bread, rye crackers, and all processed foods made with rye)
  • Sorghum
  • Wheat
    (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts,
    pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza,
    pita bread, flat bread, and all processed foods made with wheat or wheat flour)
  • Wild rice

Cereal Grain-like Seeds

  • Amaranth
  • Buckwheat
  • Quinoa

Legumes

  • All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
  • Black-eyed peas
  • Chickpeas
  • Lentils
  • Peas
  • Miso
  • Peanut butter
  • Peanuts
  • Snowpeas
  • Sugar snap peas
  • Soybeans and all soybean products, including tofu

Starchy Vegetables

  • Starchy tubers
  • Cassava root
  • Manioc
  • Potatoes and all potato products (French fries, potato chips, etc.)
  • Sweet potatoes
  • Tapioca pudding
  • Yams

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