National Nutrition Week 2018: Here's All You Need To Know About The Paleo Diet

Have you ever wondered how and why health issues like obesity and diabetes have come into existence? These health issues did exist during the previous eras too but for the past few years they have been affecting almost everyone and quite often too. Objectively, there wasn’t much difference between us and them genetically. So the question is what exactly has changed in this era. The answer is diet. The hunting and gathering sect of people or the Paleolithic people lived on a healthy diet, whole food items, with no changes whatsoever unlike what we consume at present, processed, adulterated and polished foods. All that we eat reflects in our body in different forms. A healthy and balanced diet would show in a fit and disease-free body and mind. Whereas, if all you eat is processed and canned foods, your body would reflect unwanted fat and major diseases.

A Paleo diet or a raw food diet helps you fight these diseases and also regulates your body fat. The only principle you need to follow for this diet is, “Avoid Processed Food” and that’s it.  On this National Nutrition Day, acquaint yourself with Paleo diet.

The Paleo diet is considered to be the healthiest way to stay lean, strong and energized at the same time is because of approach. This diet plan focuses on an approach where keeping lean and strong is achieved without compromising on nutritional intake. On the other hand, what we eat at present is ‘refined’, adulterated, high on sugar and low on nutrition and robbed of all minerals. Healthy Paleo diet contains the following food items:

1.   Meat

Protein are the building blocks of life. They are a very crucial element of every diet and give your body physical strength and help it grow. The richest source of protein is meat. When on a paleolithic diet, eat meats like beef, lamb, chicken, turkey, pork, etc. 


2.   Fish

 Rich in omega3 fatty acids, you must include sea food. For this you can have shrimp, salmon, shellfish, trout, etc, preferably wild-caught.


3.   Eggs

Needless to say, eggs are a very rich source of protein and should be included in your diet. Pastured or omega3 rich eggs are recommended under this diet.

4.  Vegetables

Vegetables like broccoli, tomatoes, onions, spinach, peppers, carrots, etc. are a must. For vegetarians, you need not worry if you can opt for a Paleo diet or not. Our ancestors used to feed majorly on vegetables. 


5. Nuts

Nourish yourself well with roasted nuts like almonds, walnuts, hazelnuts, cashews, etc.

6. Fruits

Whole fruits are recommended, juices are not very high on nutrition because all the fibre is contained in the pulp. Whole apples, oranges, strawberries, bananas, avocados, kiwi and more should be taken regularly.  


7. Herbs and spices

Do not underestimate the importance of herbs and spices they play an important role too. Sea salt, turmeric, rosemary, garlic, etc. are some of the spices one must consume in this diet. 


8.  Healthy fats and oils

Not all fats are unhealthy. There are good fats which should be included in your diet. They are the sources of energy.  Olive oil, coconut oil, avocado oil, lards are some of the fats and oils you should not ignore. 


9.  Seeds

 Pumpkin and sunflower seeds should be included in your diet on account of their nutritional content. 

The above are the essentials of a Paleo diet, there are some food items which you need to strike off from your diet altogether. Broadly, all sorts of processed, canned or adulterated foods should be avoided. But some unhealthy foods we assume to not be as unhealthy as other food items.

Let’s take a look at some of them:-

1. Sugar

Any form of refined food is unhealthy. Refined sugar is one of them. It contains a whole bunch of calories with no nutrients at all. This unhealthy element is present in every sweet product available, like soft drinks, cakes, candy, fruit juices, etc. A big ‘no no’ for anyone on Paleo diet or any diet for that matter.

2. Dairy products

Dairy products, unhealthy? Typically it is believed that dairy foods are the next healthiest choice. But it is recommended to avoid most dairy products, especially the toned and low-fat version available in the market. Remember, the concept of drinking milk did not exist during the hunting and gathering period.

3. Trans fats

Yes fats in some forms are healthy but there are other versions of it too. Trans fats found in most processed food items, is that unhealthy form of fat that you need to avoid. 


4. Grains

Grains that should be avoided include bread, pastas, wheat, barley, etc. Simple carbs should be avoided.


5. Artificial sweeteners and flavouring substances

Aspartame, Sucralose, Cyclamates, Saccharin, Acesulfame Potassium are the artificial flavouring substances that are added packed and processed food items. Use natural sweeteners instead. 


6. Vegetable oils

Not all vegetable oils are unhealthy. Vegetables are healthy but when their natural oil is extracted, the nutrient content is all lost. Vegetable oil like sunflower oil, soybean oil, safflower oil, corn oil and others should be avoided. 


7. Highly processed foods

At present, most of the food items we consume are adulterated and harmful. But the worst of all the low-fat and diet sect of such foods. 


8. Legumes

The Paleolithic people had no access to legumes and beans. Hence, avoid these foods too. They can induce indigestion. 


Typically, it is believed that paleo diet is very specific and strictly followed. But over the year, it has gone through changes, the paleo community now includes some more foods and have accepted them as healthy items. These include:
•    Gluten-free grain rice
•    Quality bacon
•    Coffee
•    Dark chocolate(with 70% or higher cocoa content)
•    Quality red wine


The primary solution to your diet problems is the healthy diet, follow the Paleolithic diet for a month and feel the difference!