Day 4... The Paleo Diet Autoimmune Program

Day 4... I can't make it any easier....

The Paleo Diet Autoimmune Program
Food List


The following foods ARE recommended on the Paleo Diet Autoimmune Program:


LEAN MEATS


The very best meats are wild game, followed by meat from animals raised on their natural diet. (For cows and buffalo, this would be animals raised on the range, and not finished in a feedlot.) And whenever possible eat fresh meat, not processed or salted deli meat.

Lean Beef (trimmed of visible fat)


• Flank steak


• Top sirloin steak


• Extra lean hamburger


• London broil


• Chuck steak


• Veal (lean)


• Lean red meat

Organs:


• Beefheart


• Beef sweetbreads


• Beef liver


Lean Pork


• Lean pork chops


• Pork tenderloin (lean)


Organs:


• Pork marrow


• Pork sweetbreads


• Pork tongues


• Pork livers


Poultry (skin removed)


• Chicken breast


• Turkey breast


• Duck


• Game hen breasts


Organs:


• Chicken livers


• Goose


Other Meat


• Rabbit


• Bison


• Goat


Game Meat


• Alligator


• Bear


• Bison


• Caribou


• Elk


• Emu


• Goose


• Kangaroo


• Muscovy duck


• New Zealand cervena deer


• Ostrich


• Pheasant


• Quail


• Rattlesnake


• Reindeer


• Squab


• Turtle


• Venison


• Wild boar


• Wild turkey


SEAFOOD


Shellfish


• Abalone • Crab


• Shrimp • Crayfish


• Scallops • Lobster


Fish


• Bass • Orange roughy


• Bluefish • Perch


• Cod • Red snapper


• Drum • Rockfish


• Eel • Salmon


• Flatfish • Scrod


• Grouper • Shark


• Haddock • Striped bass


• Halibut • Sunfish


• Herring • Tilapia


• Mackerel • Trout


• Monkfish • Tuna


• Mullet • Turbot


• Northern pike • Walleye


FRUITS


• Apple • Banana


• Avocado • Cantaloupe


• Blackberries • Cassava melon


• Blueberries • Guava


• Boysenberries • Honeydew melon


• Cherimoya • Kiwi


• Cherries • Mango


• Cranberries • Nectarine


• Figs • Papaya


• Gooseberries • Passion fruit


• Grapefruit • Peach


• Grapes • Pear


• Lemon • Persimmon


• Lime • Pineapple


• Orange • Plum


• Raspberries • Pomegranate


• Strawberries • Rhubarb


• Tangerine • Star fruit


• Apricot • Watermelon


VEGETABLES


• Artichoke • Lettuce


• Asparagus • Mushrooms


• Beet greens • Mustard greens


• Beets • Onions


• Broccoli • Parsley


• Brussels sprouts • Parsnip


• Cabbage • Pumpkin


• Carrots • Radish


• Cauliflower • Rutabaga


• Celery • Seaweed


• Collard greens • Spinach


• Cucumber • Squash


• Dandelion • Swiss chard


• Endive • Turnip greens


• Green onions • Turnips


• Kale • Watercress


• Kohlrabi


NUTS/SEEDS


In general, nuts have a high omega-6: omega-3 ratio, which can promote inflammation. So we recommend that you eat nuts in moderation.


• Almonds


• Brazil nuts


• Cashews


• Chestnuts


• Hazelnuts (filberts)


• Macadamia nuts


• Pecans


• Pine nuts


• Pistachios (unsalted)


• Pumpkin seeds


• Sesame seeds


• Sunflower seeds


• Walnuts


BEVERAGES


• Water


• Herbal tea


• Sparkling water


• Mineral water


• Water with lemon or lime


SPICES / DRESSINGS


• Lemon Crystals


• Lemon Pepper


• Flaxseed oil


• Lemon


• Lime


• Cinnamon


• Low fat dressings: use in moderation, read labels! Avoid those containing wheat, corn syrup, or salt


• Mustard


SALT SUBSTITUTES


• Powdered garlic, onion,


• Lemon/lime juice


• Lemon crystals


• Lemon pepper


• Salt-free spice mixes


• Black pepper


• Cumin


• Turmeric


• Ground cloves


• Oregano


• Ground allspice


• Celery seeds


• Coriander seeds


• Ground cardamom seeds


(do not use lite salts or potassium


chloride salts)


SUGAR SUBSTITUTES


• Cinnamon


• Nutmeg


• Mint leaves


• Ginger


• Vanilla


NUT FLOURS


• Nut Flours (almond, pecan, walnut, and hazelnut) can be made in a food processor or purchased at a health food store. They can be used to thicken sauces or to add flavor to condiments, in place of wheat and other grain-based products.


The following foods ARE recommended in MODERATION on the Paleo Diet


Autoimmune Program:


OILS


• Olive oil


• Avocado oil


• Walnut oil


• Flaxseed oil


SWEETS


• Dried fruit (avoid more than 2 ounces/day)


• Nuts (no more than 4 ounces/day)


DRESSINGS:


• Lemon


• Lime


• Olive oil


• Flaxseed oil


• Omega 3 Mayo


..


The following foods ARE NOT recommended on the Paleo Diet Autoimmune Program:


The foods below all have the potential to affect gut permeability, or to interact with the immune system in a way that may promote autoimmune disease, and should be avoided (at least) until symptoms are mitigated.


CEREAL GRAINS


• Barley (soup, bread, and all processed foods made from barley.)


• Corn (on the cob, tortillas, chips, starch, syrup)


• Millet


• Oats (steel-cut, rolled, and all processed foods made from oats)


• Rice (brown, white, top ramen, noodles, basmati, cakes, all processed


foods)


• Rye (bread, crackers and all processed foods made from rye)


• Sorghum


• Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts,


pancakes, waffles, pasta, tortillas pizza pita/flat bread, all processed


foods)


• Wild rice


• Amaranth


• Buckwheat


• Quinoa


LEGUMES


• Beans (adzuki, black, broad, fava, garbanzo, horse, kidney, lima, mung, navy, pinto, red, string, white beans)


• Black-eyed peas


• Chickpeas


• Green beans


• Lentils


• Peas


• Miso


• Peanut butter


• Peanuts


• Snowpeas


• Sugar snap peas


• Soybeans, all soybean products


• Tofu


DAIRY


• All processed foods made with any dairy products


• Cheese


• Cream


• Dairy spreads


• Frozen yogurt


• Ice cream


• Ice milk


• Low-fat milk


• Nonfat dairy creamer


• Powdered milk


• Skim milk


• Whole milk


• Yogurt


NIGHTSHADE VEGETABLES


• Eggplant


• Chili Peppers


• Green Peppers


• Potatoes (French fries, potato chips, etcL- particularly avoid the peel


• Tomatoes - particularly green tomatoes


• Tomatillos


• Ketchup


The following foods should be AVOIDED or LIMITED on the Paleo Diet Autoimmune Program:


FATTY MEATS


• Bacon


• Beef ribs


• Chicken and turkey legs/skin/thighs/wings


• Fatty beef roast


• Fatty cuts of beef


• Fatty ground beef


• Fatty pork chops


• Fatty pork roast


• Lamb chops


• Lamb roast


• Leg of lamb


• Pork ribs


• Pork sausage


• T-bone steak


• Butter


STARCHY VEGETABLES


• Cassava root


• Manioc


• Sweet potatoes


• Tapioca pudding


• Yams


SALT-CONTAINING FOODS


• Salad dressings


• Condiments


• Bacon


• Deli meats


• Frankfurters


• Ham hot dogs


• Olives


• Smoked/dried/salted fish and meat


• All canned meats & fish (unless unsalted or soaked and drained)


• Pickled foods


• Pork rinds


• Processed meats


• Salami


• Salted nuts


• Salted spices


• Sausages


SOFT DRINK I FRUIT JUICES I ALCOHOL


• Canned, bottled, and freshly squeezed fruit drinks (they lack the fiber of fresh fruit and have a high glycemic index)


• All soft drinks


• Sugary drinks


• Coffee


• Alcoholic beverages


SWEETS


• Candy


• Honey


• Sugar


OILS


• Olive oil


• Avocado oil


• Walnut oil


• Flaxseed oil


SNACKS


• Dried fruit (no more than 2 ounces/day, but go for fresh fruit when possible)


• Nuts (best to consume no more than 4 ounces/day)