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THE COMPLETE PALEO FOODS LIST AND MEAL PLANNER What foods to eat, avoid, and moderate for a variety of needs Plus an easy-to-use seven-day meal planner CHRISTINA FEINDEL OF ACLEANPLATE.COM The Complete Paleo Foods List and Meal Planner Foods to Eat Foods to Avoid Seafood including (but not limited to) abalone, anchovy, char, croaker, bass, bonito, brill, carp, catfish, caviar, clams, cockles, cod, crab, crawfish, cuttlefish, eel, haddock, hake, halibut, herring, lobster, mackerel, mahi mahi, mussels, octopus, oysters, perch, pollock, salmon, sardine, scallops, shrimp, snails, snapper, squid, swordfish, tilapia, trout, tuna, and walleye. Grains and pseudograins including (but not limited to) amaranth, barley, bran, brown rice, buckwheat, corn, kamut, millet, oats, quinoa, rye, sorghum, spelt, teff, wheat, and all foods made from or containing them, including alcohols. Meat including (but not limited to) bear, beef, bison, boar, crocodile, frog, goat, hare, lamb, mutton, pig, rabbit, snake, turtle, veal, and venison. Poultry including (but not limited to) chicken, dove, duck, eggs of all kinds, goose, pheasant, quail, and turkey. Offal including (but not limited to) blood, brain, bone broth, cheek, fats, fries, heart, intestines, kidney, liver, marrow, skin, spleen, sweetbreads, tail, tongue, and tripe. Insects including (but not limited to) ants, crickets, earthworms, grasshoppers, mealworms, and scorpions. Vegetables including (but not limited to) arame, arrowroot, artichoke, arugula, asparagus, avocado, bamboo, beet, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, capers, carrot, cassava, cauliflower, celeriac, celery, chives, collard, cucumber, dandelion, dulse, eggplant, endive, fiddleheads, fennel, garlic, ginger, green beans, horseradish, jicama, kale, kohlrabi, kombu, leeks, lettuce, lotus, mushrooms, mustard, nori, okra, olives, onion, parsnip, peas, potatoes, pumpkin, radish, rutabaga, shallots, sorrel, spinach, squash, sweet potato, Swiss chard, taro, tigernut, tomatillo, tomato, turnip, wasabi, water chestnuts, watercress, yams, and zucchini. Fruit including (but not limited to) acai, apple, apricot, banana, blackberry, blueberry, cantaloupe, chayote, cherry, coconut, cranberry, currants, dates, fig, grapefruit, grapes, guava, honeydew, kiwi, lemon, lime, lychee, mango, nectarine, orange, papaya, peach, pear, persimmon, pineapple, plantain, plum, pomegranate, raspberry, strawberry, tamarind, tangerine, vanilla, and watermelon. Nuts and seeds including (but not limited to) almonds, anise, cashews, chestnuts, chia, cocoa, coriander, cumin, flax, hazelnuts, hemp, macadamia, mustard, nutmeg, pecans, pine nuts, pistachios, pumpkin, sesame, sunflower, and walnuts. Legumes including (but not limited to) bean curd, bean sprouts, black beans, black-eyed peas, cannellini beans, chickpeas, fave beans, Great Northern beans, kidney beans, lentils, lime beans, navy beans, pinto beans, peanuts, split peas, soybeans, and all foods made from or containing them. Non-nutritive sweeteners including (but not limited to) agave, aspartame, barley malt, beet sugar, brown rice syrup, brown sugar, caramel, coconut sugar, corn syrup, demerara sugar, dextrose, erythritol, fructose, fruit juice concentrate, glucose, inulin, jaggery, lactose, malt syrup, maltodextrin, maltose, mannitol, monk fruit, palm sugar, rapadura, refined cane sugar, rice syrup, sorbitol, stevia, sucrose, sugar, syrup, treacle, and xylitol. Processed oils including (but not limited to) canola, corn, cottonseed, hydrogenated oils, palm kernel, peanut, rapeseed, safflower, sunflower, and soybean, and all foods made from or containing them. Additives including (but not limited to) artificial food color, artificial and natural flavors, autolyzed protein, carrageenan, guar gum, hydrolyzed vegetable protein, monosodium glutamate, lecithin, nitrates, nitrites, olestra, propylene glycol, texture vegetable protein, trans fats, xanthan gum, and yeast extract. Foods to Moderate These gray-area foods should be avoided initially, but can be reintroduced into your diet if you find that you tolerate them well. White Rices including basmati and jasmine rice. Gluten-free alcohol including (but not limited to) apple cider, rum, tequila, and wine. Nutritive sweeteners including (but not limited to) date sugar, evaporated cane juice, fruit juice, honey, maple sugar, maple syrup, molasses, muscovado sugar, and raw sugar. Dairy including (but not limited to) butter, buttermilk, cheese, cream, dairy protein isolates, ghee, kefir, milk, sour cream, whey, whey protein, and yogurt. Coffee © 2016 Christina Feindel of ACleanPlate.com The Complete Paleo Foods List and Meal Planner Additional Considerations For... Autoimmune disease: Also avoid alcohol, coffee, dairy, eggs, nightshades (including but not limited to ashwagandha, eggplant, goji berry, peppers, tomatillo, tomato, and white potato), nuts and seeds, NSAIDs, more than 20g of fructose per day, white rice, yeast, and all foods made from or containing them. Place extra emphasis on seafood, offal, vegetables, sleep quality, stress management, time outdoors, and gentle exercise. Interstitial cystitis: In addition to the diet for autoimmune disease, avoiding citrus and foods that contain yeast may also be helpful. Constipation: Place extra emphasis on probiotics, digestive-support supplements like ox bile, betaine HCl, and digestive enzymes, natural laxatives like magnesium, hydration, sleep quality, stress management, and exercise. Consider a low-FODMAP diet. Gaining weight: Place extra emphasis on fats and complex carbs. Gallbladder disease: Place extra emphasis on gallbladder-support supplements such as ox bile, bile salts, betaine HCl, and digestive enzymes, particularly lipases. Insulin resistance: Also avoid fruit and nutritive sweeteners. Place extra emphasis on fats like coconut oil, sleep quality, stress management, and exercise. Supplements like alpha lipoic acid, chromium, cinnamon, and coenzyme Q10 may help. Losing weight: Also avoid alcohol, nutritive sweeteners, potatoes, and white rice. Place extra emphasis on adjusting carbohydrate intake, sleep quality, stress management, time outdoors, and exercise. Micronutirent deficiencies: Place extra emphasis on cofactors for diagnosed deficiency, nutrient-dense foods, and supplementation as needed. Citrus intolerance: Also avoid citron, clementine, grapefruit, kaffir lime, kumquat, lemon, lime, mandarin, orange, pomelo, tangelo, tangerine, yuzu, and other citrus fruits and all foods made from or containing them. Coconut intolerance: Also avoid coconut products and all foods made from or containing them. FODMAP intolerance: Also avoid apple, apricot, artichoke, asparagus, avocado, banana, beet, blackberry, boysenberry, butternut squash, canned fruit, carob, cauliflower, celery, cherry, chicory root, coconut, dandelion greens, date, dried fruit, fig, fruit juice, garlic, grapefruit, guava, large servings of fruit, longon, lychee, mango, mange tout, mushrooms, nectarine, nutritive sweeteners, onion, pear, peach, persimmon, plum, pomegranate, prebiotics, prune, rambutan, savoy cabbage, shallot, snow peas, sweet potato, tea, watermelon, and all foods containing them. Nut intolerance: Also avoid nuts and all foods made from or containing them. Fish or shellfish intolerance: Also avoid fish or shellfish and all foods made from or containing them. Place extra emphasis on offal. Histamine intolerance: Also avoid alcohol, banana, cheese, citrus, cocoa, coffee, cured meats, egg whites, eggplant, fermented foods, fish that isn’t fresh, grape, green tea, licorice root, nuts, papaya, pineapple, pork, sour cream, spinach, strawberry, toma- to, yogurt, and all foods made from or containing them. Check thyroid health and DAO secretion. Latex intolerance: Also avoid apple, apricot, avocado, banana, carrot, cassava, celery, cherry, citrus, coconut, dill, fig, grapes, kiwi, lychee, mango, melons, nectarine, oregano, papaya, passionfruit, peach, pear, persimmon, pineapple, plum, sage, shellfish, strawberries, zucchini, and all foods containing them. Pollen allergies: Birch: Also avoid apple, carrot, celery, cherries, peach, pear, and plum. Ragweed: Also avoid banana and melons. Mugwort: Also avoid apple, carrot, celery, kiwi, and parsley. Poison ivy: Also avoid mango. Salicylate intolerance: Also avoid products and foods containing salicylic acid. Sulfite intolerance: Also avoid cider, canned, dried, and frozen fruits and vegetables, condiments, dried herbs (including teas), fish, gelatin, guacamole, jams and preserves, juices, molasses, potato starch, processed meats, shellfish, tomato paste, vinegar, and wine. Yeast intolerance: Also avoid alcohol, canned foods, cheese, cider, dried fruit, fermented foods (including but not limited to kimchi, kombucha, and sauerkraut), processed meat and fish, some fruits (like grapes and plums), vinegar, wine, yeast of all kinds, yogurt, and all foods made from or containing them. Place extra emphasis on probiotics. Disclaimer Always talk to your doctor before beginning any new diet, lifestyle, or supplement. © 2016 Christina Feindel of ACleanPlate.com The Complete Paleo Foods List and Meal Planner Weekly Meal Plan and Shopping List Monday Produce Meat & Seafood Tuesday Wednesday Pantry Items Thursday Friday Frozen Items Saturday Sunday © 2016 Christina Feindel of ACleanPlate.com Miscellaneous