Nutrition

I ultimately believe in the paleo diet as a base for a well rounded, nutrient dense diet. I started this diet, which I now call a lifestyle, when I first started crossfit and have not turned back.

What is the paleo diet?
“Paleo is a simple dietary lifestyle that is based on foods being either in or out. In are the Paleolithic Era foods that we ate prior to agriculture and animal husbandry (meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruit, berries, mushrooms, etc.). Out are Neolithic Era foods that result from agriculture or animal husbandry (grains, dairy, beans/legumes, potatoes, sugar and fake foods).”
Paleo Food Guide

“Optimal Foraging Theory says our ancestors mostly ate foods that were easiest to hunt or gather at that specific locale. As nomads we would have adapted to various mixes of foods. Under the paleo concept the quantities consumed of each “in” food is up to the individual. You can make it meat heavy if you want, or more fruit and veggies if you prefer, as long as the foods you eat are paleo. Fruits in the Paleolithic would have been tart and smaller, and you may want to limit modern fruit because of this. ” – Read more from The Paleo Diet Summary

Still unsure of what to eat? Caveman Strong has put together a grocery store guide to help you find the appropriate foods:

PALEO FOOD LIST

Produce Department

Focus on the crops that are in season in order to get the best prices and nutrient content.
Choose organic when/if possible and if your bank account allows.
Stock up on what’s on sale – many vegetables can be frozen for later use!
Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience and minimal prep time are important.
Fill your cart with color!

Vegetables
Get Lots!!

Great choices include: spinach, greens, broccoli, zucchini, cauliflower, asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers, avocado… (Avoid the nightshades if you have autoimmune issues.)

Fruit
Don’t go crazy here! Fit fruit into your diet primarily in the post workout period.

Great choices include: Berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples, bananas

Meat Department
Go for grass-fed meat, wild caught fish, and free range poultry if it’s available and within your budget. If choosing farm raised meats opt for leaner cuts, if grass fed the fat is good!!

Meat

Beef, bison, venison, wild game, pork – they’re all good! Sirloin, tenderloin, flank, and strip steaks are the leanest choices.
Poultry – When choosing poultry the breast and thigh portions will yield the most meat and from a food to $$ ratio are the best bets! There are also many
‘natural’ sausage options available in large supermarkets – chicken apple sausage is wonderful!!

Fish & Seafood

-Salmon, tuna and other fatty fish are the best choices due to their high Omega-3 fatty acid content. For variety cod, perch, tilapia, mahi, scallops, shrimp, etc. are good choices too.

Dairy Department

Don’t spend too much time here!! Look for the eggs. The happier the chickens the happier your tummy will be.

Aisles
Many times this is where people get in trouble! So many pretty packages with pictures of cookies, crackers, snacks, etc. AVOID aisles of temptation!!

Next stop – oils. Coconut oil and olive oil are must haves. Avocado and walnut oils are also very good on salads.
Coconut milk (the kind in a can with no sugar added), in post workout smoothies, and as an alternative to creamer if you’re a coffee drinker. Get some!
Nuts and nut butters are also good to have around for quick snacks and in a pinch. Walnuts and macadamia nuts are the best choices and walnut butter is EXCELLENT! When choosing nut butters make sure there are no added ingredients. Also, purchase unsalted nuts.

When able, go to your local grocery stores, co-ops or farmers market! The produce will be of a higher quality.

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