PALEO DIET IMPLEMENTATION TIPS
Eating Paleo is really easy once you make the decision, and get the hang of it. Below
are some suggestions that can help make your shopping and food preparation easier,
and some ideas that can help when you're dining out or traveling.
Tips for Paleo Diet Autoimmune Grocery Shopping
All Paleolithic food can be found at your local grocery store. If you choose, you can
order specialty oils and game meats that offer free-range meats from specialty stores.
READ LABELS: Buy foods that contain no grains, legumes (peanuts), dairy products,
salt, yeast (baked goods, pickled foods, vinegar, fermented foods, and fermented
beverages), tomatoes, eggs, processed sugars, starchy root vegetables (potatoes,
yams, and sweet potatoes), and added fats (except for permitted oils in limited
quantities). In fact, most of the food you buy (fresh fruits, vegetables, meat, and
seafood) won't have much of a label.
MEATS:
• Purchase grass-fed meat when possible (it's leaner than grain-fed). "Natural"
is no guarantee that it is range-fed or not pumped with antibiotics. Check with
the butcher.
• When you purchase wild meat from specialty stores, it didn't come from the
wild, but from a ranch or farm where animals graze freely. If you want wild
meat, you'll have to hunt it yourself.
POULTRY:
• Purchase free-range chickens, when possible, rather than broiler. These can
be found in many up-scale or health-oriented supermarkets.
TURKEY:
• Turkey breast is one of the least expensive, best sources of lean meat (more
lean than game-meat).
PORK:
• Purchase natural grown or free-range pork, if possible. Lean pork tenderloin
is leaner than chicken.
FISH:
• Buy your fish last so it does not spoil by sitting in your cart. Ideally, buy fish
that is not farmed or canned.
NUTS:
• Purchase raw, unsalted nuts. They come into season late summer, early fall.
• If you buy hulled nuts, sometimes they are coated with trans-fat oils to
increase shelf life (read the label).
• Walnuts have the best Omega-6 to Omega-3 ratio and are your best choice
for a snack food. Other nuts should be considered garnishes, and not eaten in
quantity.
OILS:
The best oils are low in saturated fat, high in monounsaturated fat, with a low Omega-
6:0mega-3 fatty acid ratio.
• Best oils: olive, avocado, walnut, flax, mustard seed, (found in stores specializing
in India cuisine), and perilla oil (found in stores specializing in Korean/Chinese
food) do not use flax or perilla oil for cooking.
• Worst oils: peanut, soybean, wheat germ.
SPICES:
• Spice mixes designed to take the place of salt are fine. However, CHECK THE
LABELS; avoid if the spice contains yeast, cornstarch, hydrolyzed wheat proteins
or other grain and legume products ..
!iPs for Food Pre~
Game-meat
• The secret to making game tender and not rubbery is to cook it very slowly
over low heat in a covered dish with a bit of water. It also helps to rub meat
with olive oil before cooking.
• If you grill game-meat, keep it on the rare side. Keep basting it with oils
throughout the cooking process.
• If you don't like game-meat's distinctive flavors, marinate it overnight.
Meat
• Cut off all visible fat from your meats before cooking
• After cooking, rub meats with flaxseed oil. This will improve their Omega-6 to
Omega-3 ratio, add flavor, and keep it moist.
• Wash fish in cold water before cooking. Don't eat raw fish. Cook until fish is
opaque and flakes easily with fork.
• Choose salmon fillets that are cut from the head of the fish. It will be thicker
and moister after cooking. Because stoves vary, it is best to check the salmon
for doneness 1 minute after you have turned it. Salmon is best cooked
medium. Insert the tip of a knife into the thickest part of the fillet. It should
flake, yet still be pink in the center.
• Chicken breasts can easily dry out. Leaving the skin on until done and making
sure you do not overcook it helps a great deal. The breasts should read 160
degrees on an instant reading thermometer and the juices should run clear.
By leaving the skin on while broiling, it keeps the breast moist and flavorful. It
is important to broil the chicken breasts no closer than 7 inches from the heat
source, as recommended, and have the heat turned to low. This will give the
breasts a chance to cook throughout without burning on top and drying out.
• This recipe was created for a quick and easy meal. If you have the time, try
marinating the chicken breasts for 24 hours in herb seasonings. Increase the
lemon juice by 1 tablespoon. It will be more tender, and the sauce will
permeate the breast. By slicing the breast when done, there is more surface
for the sauce to permeate the meat if cooking is done the quick and easy
way, without marinating.
Vegetables/Fruits
• To keep fruits and veggies fresh, store in the refrigerator, covered in
plastic bags. Try buying produce at local farmers' markets.
• Always wash produce before you eat it, even if it says it's pre-washed.
• Make sure the cabbage does not cook more than about 4 minutes. If it
cooks beyond that, it will start releasing liquid and dilute the flavor of your
dish. Slicing it thin allows it to cook in a short amount of time, ending with
a fresh tasting dish with a lot of flavor.
Oils
• Pour a marinade from good oils on the meat after cooking to balance out
fatty acids, and add the marinade to any food or dish to give it flavor.
!iPs for Dining Out
Do the best you can and be picky!! Alter the meal choices and tell the waiter what
you prefer, they'll work with you!
Most of the time you can follow these simple rules when eating out:
1. Get a main dish that is not a starch-based food.
2. Choose the leanest meat or seafood available, cooked in a simple manner
(baked, broiled, sauteed, roasted, poached or steamed - without added
starches or fats).
3. Always get some fresh fruit or non-starchy vegetable at every meal.
4. Keep the meal simple. Often, the fewer the ingredients, the better.
Dining out meal ideas:
Breakfast:
• Order smoked salmon or fish
• Lean ham slice, pork chop or breakfast steak with a big bowl of fruit
(keep salt to a minimum)
Lunch:
• Salad with lean meat or fish (no croutons)
• Olive oil, lemon or lime as the dressing
• Dessert: fresh fruit
Dinner:
Italian
• Seafood or meat entrees (ask for preparation without flour or breading. Replace
potatoes or starch with a side-order of steamed vegetables)
• Large salad with lean meat on top
Japanese
• Fish, shellfish or lean beef and steamed veggies (skip rice and soy sauce; too
salty and made with wheat and soy)
Chinese
• Avoid sweet-n-sour sauces (sugar and salt) and deep-fried (crispy) dishes. Ask
server to omit any sauces and bring fresh steamed veggies
Mexican
• Salad with lean meat and avocado - omit the tortilla, sour cream, cheese,
beans, and tomato. (Good luck!)
!iPs for Travel
• Pre-make food and take it with you in a cooler. Here's a sample lunch:
Salad: Place pre-cuUwashed veggies and mixed salads (in a plastic bag).
Toss in cold shrimp/ shredded crabmeat and olive oil. Seal the bag and
shake.
Tip: (You can find pre-cuUwashed veggies and lettuce at most grocery
stores.)
• Try to stay away from fast food restaurants, find a supermarket! Here are to-go
items you can find at the supermarket:
1. Deli meat (located at the deli counter - not as good as fresh, but in a
pinch ... )
2. Roasted or rotisserie-cooked chicken (take off skin!)
3. Salad bar
4. Pre-made salads
5. Packed tuna
6. Paper plates and plastic utensils
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