What to Eat & What Not to Eat

16 Jan

paleo

Paleo Diet = eat meat, nuts, veggies, seeds, some fruit, little starch, no sugar, and no dairy.

Ideally looking for a serving of 40% Carbohydrate, 30% Protein, 30% Fat every meal/snack.

EAT:

  • Lean Meats – beef, flank steak, top sirloin, 90/10 hamburger, pork, pork loin, pork chops, etc.
  • Lean Poultry – white meat/skin removed, chicken breast, turkey breast, etc.
  • Eggs from Chicken (enriched omega 3)
  • Organ meats, game meats
  • Fish, Shellfish
  • Vegetables
  • Seeds/Nuts (not peanuts)
  • Coconut Oil, Olive Oil, Avocados
  • Suppliments that don’t contain any non-paleo ingredients (multi-vitamin, fish oil, etc.)

EAT SPARINGLY:

  • Agave/Coconut Nectar (1/2 Tbs. a day), Stevia (1 pack/3.5 grams a day)
  • Coffee, Tea
  • Fruit (use moderation if weight loss is a goal)
  • “Paleo Treats” (you are allowed a paleo treat/baked good 1x a week, anything more than that is a cheat)
  • Sweet Potatoes, Yams (use moderation if weight loss is a goal)
  • Lean Bacon (nitrate/nitride free)
  • Red Wine, Tequila, Vodka, Woodchuck…if you must. Mix with water – remember no fruit juice, pop, etc!
  • Protein Supplement (1 serving a day, taken within 30 mins of WOD, can’t be used as meal replacement)

 

DON’T DO IT…CHEATER:

  • Dairy – butter, cheese, cream, dairy spreads, frozen yogurt, ice cream, processed foods make with dairy products (unsweetened almond or coconut milk is a great substitute)
  • Grains – barley, corn, millet, oats, rice, rye, sorghum, wheat, bread products, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, all processed foods made with wheat or wheat flour (phew…it’s no wonder our nation is primarily obese)
  • Grain-like Seeds – amaranth, buckwheat, quinoa
  • Legumes – all beans, black-eyed peas, chickpeas, lentils, peas, peanut butter, peanuts, soybeans and all soybean products, tofu (almond butter or sunbutter are good alternatives for peanut butter)
  • Potatoes/Starchy Vegetables – starchy tubers, cassava root, manioc, potatoes and all potato products, French fries, potato chips, tapioca pudding
  • Fatty meats
  • Soft Drinks & Fruit Juices – sugary soft drinks, canned, bottled, freshly squeezed fruit drinks (lack the fiber of fresh fruit and have a higher GI)
  • Sweets – candy, sugar (raw or unprocessed), glucose, syrup
  • Ghee
  • Supplements with natural or artificial sugar or any other non-paleo ingredient

If you are questioning if something is Paleo or not ask yourself a few questions: Would a caveman have access to it? Can you pronounce the ingredients? If not, the answer is NO. Ask Coach Britt if you still aren’t sure.

when you're questioning if something is paleo check this...

when you’re questioning if something is paleo check this…

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6 Responses to “What to Eat & What Not to Eat”

  1. Dena January 16, 2013 at 4:30 pm #

    If anyone is new to Paleo, I have the Well Fed cookbook that you can borrow for a few days. It has awesome info on what to eat/not eat and why! It is a decent investment… like I said the info is great, but the recipes are not all quick and easy!

  2. Lisa January 16, 2013 at 9:35 pm #

    If each meal doesn’t consist of fat, carb & protein or you sleep less than 7 hours does this count as a cheat?

    • recklesscrossfitpaleochallenge January 16, 2013 at 10:10 pm #

      each meal is 2 points – if you cheat you get 0 points it doesn’t matter what your fat, carb, protein intake is that’s just a recommendation.
      the sleep is a separate 1 point if you get more than 7 hrs.

  3. Amanda G. January 18, 2013 at 6:46 pm #

    Is grass fed butter okay? (Butter is on the cheater list, but okay on the flow chart). Thanks 🙂

    • recklesscrossfitpaleochallenge January 18, 2013 at 8:02 pm #

      if it’s grass fed you’re good to go. if you find some let me know where you get it i’ve been looking for it!

      • Amanda G. January 19, 2013 at 4:29 am #

        They have it at whole foods. I’m heading there Sunday…want me to pick you up some?

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