How to get started on the Paleo Diet

Before you start, here are some quick guidelines to get you a little more familiar with the Paleo Diet framework. Irena Macri from Eat Drink Paleo talks you through the do's and don'ts

This post appeared on bodyandsoul.

What to avoid

Grains and grain-based products, legumes, most dairy, processed sugar, processed and seed oils and products containing those (canola, soybean, corn, vegetable, sunflower, sufflower, grapeseed), condiments containing gluten, processed sugar, preservatives and artificial flavours and colours, sugar loaded soda, energy and sports drinks. I also recommend to avoid alcohol for the duration of this challenge. However, if an occasion calls for it, stick to a glass of dry red wine or dry cider.

Foods to eat

A variety of grass fed meat and pasture raised poultry and eggs, fish and seafood, vegetables, some fruit (3-4 times per week for the duration of the challenge), berries, nuts and seeds, grass fed butter, ghee, coconut oil, olive oil, macadamia oil, coconut water, unsweetened tea, fermented foods like kimchi, sauerkraut and kombucha drink.

Include in small amounts

Some people avoid dairy completely, especially those with gluten or lactose intolerance or digestive and gut issues. Others include butter, full fat cream, aged hard cheese like Parmesan or Pecorino, some goat’s or sheep’s milk cheese and natural unsweetened yogurt as higher fat, fermented and non-cow milk dairy is easier to digest and has many nutritional benefits. You can usually include small amounts of natural sweeteners like raw honey, coconut sugar, maple syrup and dried fruit, although I would recommend to keep these to a minimum during this challenge.

Which oils to use and which to avoid

Use for cooking and heating: ghee, coconut oil, macadamia oil, lard, duck fat, butter and virgin olive oil (when cooking below 170-180C such as in slow roasting, sautéing and braising).

Use unheated or add at the end of cooking: extra-virgin and virgin olive oil, macadamia oil, avocado oil, pumpkinseed oil, sesame oil, hazelnut oil, unrefined coconut oil, butter.