THE WHAT IS PALEO?

PALEO You may have heard about “the caveman diet” or that Paleo is about eating the
foods our pre-agricultural ancestors ate because these are the foods human

MOM
Sarah Ballantyne, PhD
beings evolved to digest. In truth, this is just the hypothesis. The real proof is in the
thousands of nutritional, biological, and medical sciences peer-reviewed journal ar-
ticles evaluating one tiny aspect of this diet that together form a complete picture.
www.ThePaleoMom.com

WHAT IS PALEO AND HOW DO I IMPLEMENT IT?

A Paleo diet is a whole foods diet based on what the as short-term benefits, we want to make sticking with it as
most current nutrition and biomedical research suggests is easy as possible.
the best way to eat for optimum health. This research comes There are also a number of ways in which you can ex-
from clinical trials, studies evaluating the molecular details of periment with your own implementation of the Paleo diet.
how components in foods interact with the human body, and The Paleo diet does not come with a prescription for what
research that looks at the commonalities in the diets of some percentage of your diet will come from carbohydrates versus
of the healthiest and longest-living cultures in the world. Cul- protein versus fats. This means you can figure out what works
tures that eat this way tend to have high life expectancy and best for you. Many foods are tolerated by some people but
don’t have any of the chronic illnesses that are so rampant not others, such as high quality (grass-fed) dairy, white pota-
today, like cardiovascular disease, diabetes, Alzheimer’s, auto- toes, nightshades (tomatoes, eggplant, peppers, potatoes),
immune disease, and even cancer. alcohol, eggs, nuts in larger quantities, coffee, chocolate, and
How can that be? These diseases have root causes in even rice or traditionally-prepared legumes. You can try these
common, including gut irritation, high inflammation, and in- foods and see how they work for you or try eliminating them
sulin sensivitity problems. A Paleo diet eliminates these risks and see if you feel even better. The point is to use the Paleo
by eliminating foods that promote intestinal permeability, diet as a template to figure out what is optimal for you.
inflammation, hormone imbalances, or have been conclu- The scientific evidence will only get stronger as more
sively linked to these chronic diseases. This includes grains and more clinical trials utilizing a paleo diet are performed.
(especially those containing gluten), legumes (including soy Those studies that have been performed have shown that
and peanuts), dairy products (except butter, ghee, and heavy the Paleo diet out-performs every other diet with regards to
cream), modern vegetable oils, and processed foods. Scien- cardiovascular disease risk factors, diabetes managment, and
tific studies help us understand that these foods are at best sustainable healthy weight loss. And as we continue to learn
nutritionally poor and at worst outright harmful. more about how food affects our health, we also continue to
The Paleo diet focuses on a wide variety of nutritional- review and modify the basic principles of a paleo diet. There
ly-dense and sustainable foods like meat, poultry, eggs, sea- are foods that we include in our diets now that we may find
food, vegetables of all kinds, fruits, nuts, and seeds. There are out later are suboptimal. There are foods that we exclude in
A LOT of wonderful meals you can make using these foods. our diets now that we may find out later are very healthy for
We are very mindful of eating high-quality protein sources us. We are not trying to recreate history
and good fats that help control inflammation. We aim for lots by eating the same foods our
of variety and as much high-quality, local food as possible. ancient ancestors did. We are
A few other important factors include moderating intake of trying to define an optimal diet
salt and refined sugars and trying to balance omega-3 and based on scientific studies of the
omega-6 fatty acid intake. By increasing the nutrient-den- mechanisms of how food
sity of your diet and eliminating harmful foods, a Paleo diet affects health, and the
protects the digestive and endocrine systems from getting archeological evidence
overworked and restores balance to your body. for this diet is not the
There are many ways to implement Paleolithic nutrition, proof but the hypothesis.
so you can really make this lifestyle work for your specific
needs. Many people see vast improvements in their health F. A. Q.
even if they are not able to eat 100% Paleo or always source A Paleo diet contains less carbs than the typical West-
the highest-quality ingredients. For example, many people ern diet, but whether or not you eat low-carb on a Paleo
follow the “80/20” rule wherein they eat Paleo foods 80% of diet is an individual choice. Some people find that eating
the time and non-Paleo foods 20% of the time. Allowing your- low-carb to begin with can help lose weight faster, while
self some flexibility can help make the diet more sustainable others eat more carbs to gain weight or because they are
for the long term. And because Paleo offers long-term as well very active. In general, carbohydrates are not restricted.

Want more? Check out The Paleo Approach, available online and in bookstores everywhere.
 THE FOODS TO AVOID
PALEO Grains, legumes, and processed foods can contribute to intestinal permeability,
hormone imbalances, and other chronic health problems, but avoiding them can

MOM
Sarah Ballantyne, PhD
be difficult because they are present in so many foods. Here are the ingredients
you should look out for. Items under red headings should be avoided, while items
under yellow headings can be consumed in moderation.
www.ThePaleoMom.com

GRAINS & PSEUDOGRAINS LEGUMES ADDITIVES

amaranth, barley, bran, buckwheat, adzuki beans, bean curd, bean acrylamides, artificial food color,
corn, durum, fonio, Job’s tears, kamut, sprouts, black beans, black-eyed peas, artificial and natural flavors, auto-
millet, oats, quinoa, rice, rye, sorghum, butter beans, calico beans, cannellini lyzed protein, brominated vegetable
spelt, teff, triticale, wheat (all varieties, beans, chickpeas (garbanzo beans), fava oil, emuslifers (carrageenan, cellulose
including einkorn and semolina), wild beans (broad beans), Great Northern gum, guar gum, lecithin, xanthan gum),
rice, and all foods and additives derived beans, Italian beans, kidney beans, hydrolyzed vegetable protein, mono-
from them lentils, lima beans, mung beans, navy sodium glutamate, nitrates or nitrites
beans, pinto beans, peanuts, split peas, (naturally ocurring are okay), olestra,
NON-NUTRITIVE SUGARS soybeans (including edamame, hydro- phosphoric acid, propylene glycol,
lyzed soy protein, miso, tamari, tofu, textured vegetable protein, trans fats
acesulfame potassium, agave, agave tempeh, soy lecithin, and soy sauce), (partially hydrogenated vegetable oil,
nectar, aspartame, barley malt, barley and all foods derived from them hydrogenated oil), yeast extract, and
malt syrup, beet sugar, brown rice syr- other ingredients with chemical names
up, brown sugar, cane crystals, caramel, PROCESSED OILS you don’t recognize
coconut sugar, corn sweetener, corn
syrup, corn syrup solids, crystalline fruc- canola oil (rapeseed oil), corn oil, HIDDEN GLUTEN
tose, demerara sugar, dextrin, dextrose, cottonseed oil, palm kernel oil, pea-
diastatic malt, erythritol, fructose, fruit nut oil, safflower oil, sunflower oil, and Asian rice paper, atta flour, bacon
jucie concentrate, galactose, glucose, soybean oil (check ingredients), barley, barley grass,
glucose solids, golden syrup, high-fruc- barley malt, beer (unless gluten-free),
tose corn syrup, inulin, invert sugar, bleached or unbleached flour, bran,
jaggery, lactose, malt syrup, maltodex-
HIDDEN SOY bread flour, breading, brewer’s yeast,
trin, maltose, mannitol, monk fruit (luo bulgur, coating mixes, communion
bean curd, bean sprouts, chocolate
han guo), neotame, palm sugar, panela, wafers, condiments, couscous, crou-
(may contain soy lecithin), edamame,
panocha, rapadura, refined cane sugar, tons, dinkle (spelt), durham, einkkorn,
hydrolyzed soy protein, kinako, miso,
refined sugar, rice bran syrup, rice emmer (durham wheat), farina, farro,
mono- and diglycerides, MSG (monoso-
syrup, saccharine, saccharose, sorbitol, food starch, french fries, fu, gliadin, glue
dium glutamate), natto, nimame, okara,
sorghum syrup, stevia, sucralose, su- (used on some envelopes, stamps, and
shoyu, soy albumin, soy cheese, soy
crose, sugar, syrup, treacle, xylitol, and labels), gluten, gluten peptides, gluten-
fiber, soy flour, soy grits, soy ice cream,
yacon syrup in, graham, gravies, hydrolyzed wheat
soy lecithin, soy meal, soy milk, soy nuts,
gluten, hydrolyzed wheat protein, ice
soy pasta, soy protein, soy sauce, soy
NUTRITIVE SUGARS cream (may contain flour), imitation fish,
sprouts, soy yogurt, soya, soybean, soy-
kamut, lunch meats, maida, malt, malt
bean oil, tamari, tempeh, teriyaki sauce,
date sugar, fruit juice, honey, maple vinegar, marinades, matzah (aka matso),
textured vegetable protein, tofu (dofu,
sugar, maple syrup, molasses, musco- mir, nutrityional and herbal supple-
kori-dofu), and yuba
vado sugar, sucanat (evaporated cane ments, oats, panko, pilafs, prepared
juice), turbinado sugar (raw sugar) foods, processed cereals, rye, salad
dressings, sauces, seitan, self-basting
DAIRY poultry, semolina, some medications,
soup bases and bouillon, soy or rice
butter, buttermilk, butter oil, drinks, soy sauce, spelt, spice mixtures,
cheese, cottage cheese, cream, milk, starch, stuffings, syrups, thickeners, trit-
curds, dairy-protein isolates, ghee, icale, wheat, wheat bran, wheat germ,
heavy cream, ice cream, kefir, sour wheat grass, and wheat starch
cream, whey, whey-protein isolate,
whipping cream, and yogurt ALCOHOL
COFFEE alcohol with gluten should be
avoided
Want more? Check out The Paleo Approach, available online and in bookstores everywhere.
 THE FOODS TO EAT
PALEO Even more important than avoiding harmful foods is eating a wide variety of qual-
ity, nutrient-dense foods. Some of the most nutrient-dense foods include organs

MOM
Sarah Ballantyne, PhD
and seafood. Variety is important not only because it tends to keep us happy but
also because we get different amino acids, fatty acids, vitamins, minerals and anti-
oxidants from different cuts of meat, seafood, nuts, seeds, vegetables, and fruits.
www.ThePaleoMom.com

MEAT, EGGS & OFFAL VEGETABLES FRUIT

antelope, bear, beaver, beef, blood, abusgata, amaranth greens, aonori, abiu, acai, acerola, ackee, African
brain, buffalo, boar, bone broth, camel, arame, arracacha, arrowroot, artichoke, moringa, amanatsu, ambarella, apple,
caribou, cheek, chicken, crocodile, deer arugula, asparagus, avocado, bamboo, apricot, babaco, banana, bearberry,
(venison), dove, duck, eggs, elk, emu, beet greens, beet, bell peppers, bok bilberry, biribi, bitter melon, blackber-
fats, fries, frog, goat, goose, grouse, choy, borage greens, broadleaf arrow- ry, blood orange, blueberry, Buddha’s
guinea hen, hare, heart, horse, insects, head, broccoli, broccoli rabe, Brussels hand, cam sanh, camucamu, canary
intestines, jowl, kangaroo, kidney, lips, sprouts, burdock, cabbage, canola melon, canistel, cantaloupe, casaba,
liver, marrow, moose, ostrich, partridge, leaves, camas, canna, cape gooseber- ceriman, charantais, chayote, cheri-
pig, pigeon, pheasant, quail, rabbit, seal, ries, capers, cardoon, carola, carrot, car- moya, cherry, chokeberry, chokecherry,
sea lion, sheep (lamb, mutton), skin, rot tops, cassava, cat’s ear, cauliflower, Christmas melon, citron, clementine,
snake, spleen, sweetbreads, tail, tongue, celeriac, celery, celtuce, chickweed, chic- cloudberry, coco plum, coconut, cra-
tripe, turkey, turtle, veal, and whale ory, Chinese artichoke, Chinese mallow, bapple, cranberry, crenshaw, crowberry,
chives, chrysanthemum leaves, collard currant, custard apple, date, dragon-
SEAFOOD greens, cress, cucumber, dabberlocks, fruit, durian, derishi, elderberry, falber-
daikon, dandelion, dulse, earthnut ry, fernandina, fig, galia, gambooge, goji
abalone, anchovy, anemone, Arctic pea,eggplant, endive, ensete, fat hen, berries, gooseberry, grapefruit, grapes,
char, Atlantic croaker, barcheek goby, fiddleheads, fennel, fluted pumpkin granadilla, greengage, guava, guavaber-
bass, bonito, bream, brill, brisling, carp, leaves, garden huckleberries, garlic, ry, guanabana, hackberry, hawthorn,
catfish, caviar (roe), clams, cockles, cod, ginger, Good King Henry, green beans, honeydew, horned melon, huckleberry,
conch, conger, common dab, crab, Hamburg parsley, hijiki, horseradish, hot ilama, jackfruit, jujube, karonda, kinnow,
crappie, crawfish, croaker, cuttlefish, peppers, ivy gourd, Jerusalem artichoke, kiwi, kiyomi, korlan, kumquat, lemon,
drum, eel, fera, filefish, gar, haddock, jicama, kai-lan, kale, kohlrabi, kohlrabi lime, limetta, lingonberry, loganberry,
hake, halibut, herring, jellyfish, John greens, komatsuna, kombu, kurrat, la- longan, loquat, lychee, mamey sapote,
Dory, king mackerel, lamprey, limpets, gos bologi, lamb’s lettuce, land cress, la- mandarin, mango, mangosteen, may-
ling, loach, lobster, marlin, mackerel, ver, leek, lettuce, lizard’s tail, loofa, lotus, pop, medlar, melonpear, muscadines,
mahi-mahi, milkfish, minnow, monkfish, mashua, melokhia, mizuna, mozuku, mulberry, muskmelon, nance, nan-
mullet, mussels, octopus, oysters, pan- mushrooms, mustard greens, napa cab- nyberry, nectarine, net melon, ogen
dora, perch, periwinkles, plaice, pollock, bage, naranjillas, New Zealand spinach, melon, orange, orangelo, Oregon grape,
sailfish, salmon, sardine, scallops, sea nopal, nori, ogonori, okra, olives, onion, oroblanco, papaya, passionfruit, paw-
cucumber, sea urchin, sea squirts, shad, orache, parsnip, pea leaves, peas, pearl paw, peach, peanut butter fruit, pear,
shark, sheepshead, shrimp, silverside, onion, pepinos, pignut, pimentos, poke, Persian melon, persimmon, pineapple,
smelt, snails, snakehead, snapper, sole, potatoes, potato onion, prarie turnip, plantain, pluasan, plum, pomegranate,
squid, starfish, swordfish, tarpin, tilapia, Prussian asparagus, pumpkin, radic- pomelo, pompia, ponkan, quince, ram-
tilefish, trout, tub gurnard, tuna, turbot, chio, radish, rutabaga, samphire, salsify, butan, rangpur, raspberry, riberry, rose
walleye, whelks, and whiting scarlet runner beans, scorzonera, apple, rose hip, rowan, Russian melon,
sculpit, sea beet, sea grape, sea kale, safou, salak, salmonberry, santol, sea
sea lettuce, shallot, skirret, snow peas, buckthorn, serviceberry, service tree,
NUTS & SEEDS sorrel, spinach, spring onion, squash, sharlyn, shipova, shonan gold, soursop,
almonds, anise, annatto, black cara- squash blossoms, sugar snap peas, star apple, star fruit,
way (black cumin), Brazil nuts, cashews, summer purslane, swede, sweet potato, strawberry, strawberry
celery seed, chestnuts, chia, coriander, sweet potato greens, Swiss chard, tree, sudachi, sugar app-
cumin, dill, fennel, fenugreek, flax, ha- tamarillos, taro, tatsoi, tigernut, tinda, le, sweet melon, tama-
zelnuts, hemp seeds, macadamia nuts, tomatillos, tomatoes, tree onion, turnip rind, tangelo, tangerine,
mustard, nutmeg, pecans, pine nuts, greens, ulluco, wakame, wasabi, water tangor, thimbleberry, ugli
pistachios, poppy, pumpkin, sesame, caltrop, water chestnut, watercress, fruit, ugni, vanilla, wam-
sunflower, walnuts, and any flours, but- water spinach, West Indian gherkin, wild pee, watermelon, wax
ters, oils, and other products derived leek, winter purslane, yacon, yam, and melon, wineberry, winter
from them zucchini melon, xigua, and yuzu
Want more? Check out The Paleo Approach, available online and in bookstores everywhere.
 THE FOOD QUALITY
PALEO In a perfect world, our diets would consist of pasture-raised, free-range, or wild
meat and fish and organic, local, seasonal produce. This is prohibitively expensive

MOM
Sarah Ballantyne, PhD
for many families, including mine. Can you still follow a paleo diet and see improve-
ment in your health if you can’t always afford the highest-quality food? Of course
you can! This guide will help you make the best decisions within your budget.
www.ThePaleoMom.com

MEAT QUALITY SPRING

If you can’t afford to have all of your • Conventional Chicken and Turkey: apricots, artichokes, arugula, aspar-
meat come from grass-fed, pastured, Battery-raised chicken can have some agus, beets, broccoli, cauliflower, chives,
and wild sources, I have ranked meats of the highest omega-6 levels of any collard greens, fennel, fiddleheads, gar-
from best to worst in quality. meat. lic, grapefruit, honeydew melon, jicama,
BEST kale, kohlrabi, limes, mangoes, mustard
• Organ Meat from Grass-fed and PRODUCE QUALITY greens, oranges, pineapple, radicchio,
Pasture-raised Animals: Organ meat is ramps, rhubarb, sorrel, spinach, spring
more densely packed with just about Conventional produce has fewer greens, spring onions, strawberries,
every vitamin and mineral and the fat vitamins, minerals and antioxidants than Swiss chard, turnips, Vidalia onions,
content is also extremely healthy. local, organic produce because of poor watercress
• Wild-Caught Fish and Shellfish: Wild- soil quality, the specific cultivars used,
caught fatty fish can be found fresh, and the amount of time between har- FALL
canned, or frozen. Look for sales in the vest and consumption. To get the most
late summer and early fall. out of your produce, nuts, and seeds: apples, arugula, Asian pears, bok
• Grass-fed Beef, Bison, Lamb, Veni- • Eat produce as soon as you buy it choy, broccoli, Brussels sprouts, cau-
son or Goat: Ground meat is always the whenever possible. liflower, cherimoya, coconuts, cran-
cheapest. Some local farmers will sell • Buy frozen veggies. These are typical- berries, daikon radish, garlic, ginger,
bulk meat at a very discounted rate. ly picked ripe (as opposed to ripening grapes, guava, hot peppers, huckleber-
• Wild Game: You can buy wild game if during storage) and flash frozen, which ries, Jerusalem artichokes, jicama, kale,
you do not hunt. preserves many of the nutrients. kohlrabi, kumquats, passionfruit, pears,
BETTER • Brazil nuts, sunflower seeds, and pomegranate, pumpkin, quince, radic-
• Organ Meat from Organic and Con- pepitas are nutrient-dense choices. chio,rutabagas, sweet potatoes, Swiss
ventional Animals: The fat profile is less • Mix up eating vegetables raw and chard, winter squash
favorable, but the organs still contain cooked.
denser nutrition than muscle meat. • Ferment your own fruits and vegeta- SUMMER
• Farmed Fish and Shellfish: Even bles.
farmed fish has contains extremely • Grow some of your own vegetables apricots, arugula, Asian pears,
beneficial fatsand is rich in amino acids, or gather wild edibles that grow around beets, black currants, blackberries,
vitamins, and minerals that aren’t as you. blueberries, boysenberries, brocco-
easy to get from meat and poultry. li, cherries, cucumber, eggplant, figs,
• Pasture-Raised Pork and Free-Range EATING SEASONALLY* garlic, grapes, hot peppers, kiwi, limes,
Poultry: Look for ones that are not fed loganberries, melons, nectarines, okra,
soy or corn if you can. An easy way to eat seasonally and passionfruit, peaches, pineapples,
GOOD eat the best-quality produce is to do the plums, radishes, raspberries, straw-
• Organic Meat and Conventional bulk of your shopping at local farms and berries, summer squash, Swiss chard,
Lamb and Veal: These animals do farmers’ markets. Fruits and vegetables tomatoes, zucchini
spend some time in pasture and do eat also tend to be cheaper when they are
at least some grass. in season because supply is high, which WINTER
• Lean Cuts of Beef: Marbled steaks is great for anyone on a tight budget.
typically contain 10-15 times more ome- apples, bok choy, Brussels sprouts,
ga-6 than omega-3. cauliflower, cherimoya, clementines,
YEAR-ROUND coconuts, collard greens, dates, grape-
• Lean Pork: Usually, the lighter col-
ored the meat, the lower the fat con- avocados, bananas, beet greens, fruits, jicama, kale, kiwi, kohlrabi, limes,
tent. broccolini, cabbage, carrots, celery, oranges, passionfruit, pears, persim-
MODERATE OR AVOID celery root, leeks, lemons, lettuce, mons, pineapple, pomegranate, pom-
• Fatty Cuts of Conventional Beef and mushrooms, onions, papayas, parsnips, elo,red currants, rutabagas, sweet pota-
Pork: Ideally, this would only be an occa- shallots, turnips toes, tangerines, winter squash, yams
sional treat. *Based on North American harvests. Varies regionally.
Want more? Check out The Paleo Approach, available online and in bookstores everywhere.
 THE STOCKING THE PANTRY
PALEO Sifting through Paleo recipes trying to find one you have the ingredients for? Won-
dering where to buy all these different items? Here is a list of the most common

MOM
Sarah Ballantyne, PhD
ingredients for Paleo cooking. You don’t need to buy everything at once, and most
of these ingredients are cheapest in bulk online. I’ve tried to find the best prices for
the quality and lowest shipping costs for you, but it’s always good to shop around!
www.ThePaleoMom.com

COMMON PANTRY INGREDIENTS

• Almond butter is not only a peanut any paleo household. Extra virgin coco- • Nuts have a very long shelf life, which
butter substitute, but also finds its way nut oil has a strong coconut aroma and means you can take advantage of bulk
into baking as a butter substitute. Stir flavor. Refined coconut oil has almost discounts to buy raw, unsalted nuts.
the oil into it when you first open the no flavor and is great when the flavor of Macadamia nuts, whole almonds, and
jar, then store in the fridge. Other nut coconut just doesn’t work. pecan and walnut halves are common
and seed butters are great, too. • Creamed coconut is very finely Paleo ingredients. Hazelnuts, pistachios,
• Almond meal is more coarsely pureed fresh coconut. It can be mixed cashews, sliced almonds, and Brazil
ground than almond flour and is great with a little water to the consistency of nuts are also nice to have around. Most
for breading meat or fish. Note that in crème fraiche or with more water to nuts can be ground into nut flours to
many recipes you can not substitute make coconut milk. It’s a useful ingredi- replace almond flour or meal in recipes.
almond meal for almond flour. Almond ent for curries and soups. • Oils like extra virgin olive oil, avocado
meal can be made from whole raw • Dried coconut has many uses. Un- oil, walnut oil, and macadamia oil are
almonds or from blanched almonds. sweetened coconut flakes are a great essential for homemade salad dress-
• Arrowroot starch/flour and tapioca snack and a fabulous ingredient for ings. These and other oils that are liquid
starch/flour can be used to thicken many baking applications, giving both at room temperature should not be
sauces and provide a lighter texture coconut flavor and texture. It’s even heated.
to paleo baking. They behave slightly good in stir-fries and curries! Unsweet- • Palm shortening is a great substi-
differently and have different flavors, ened shredded coconut finds its way tute for butter in baking and is also my
so both are typically required in your into many paleo baking recipes and is favorite fat for greasing muffin tins and
pantry. definitely a pantry staple for would-be other baking pans. It doesn’t have much
• Blanched almond flour is very finely bakers. flavor and can be used interchangeably
ground blanched almonds. It is very • Dried fruit is a great way to sweeten with coconut oil in some recipes.
difficult to make yourself and difficult to baking without adding sugars. Dried • Raw honey may be found at your
find in stores, so I recommend purchas- apricots, cranberries, dates, raisins, local farmer’s market. For unprocessed
ing online. Store your almond flour in and banana chips are great to have on granulated sugar, try organic whole
the fridge or freezer for extra shelf life. hand. cane sugar. For unprocessed brown
Other flours you might find in recipes • Fish sauce is often used in Asian sugar, try dark muscovado sugar. Pome-
include chestnut, plantain, sweet pota- dishes, but be sure to check the label to granate molasses and pure maple syr-
to, hazelnut, and sunflower seed flour. make sure there aren’t any non-Paleo up are other great sweetener options.
• Chocolate is one of those ingredi- additives. • Red palm oil is a great plant-based
ents where label reading is necessary, • Grass-fed butter or ghee is a great cooking oil if you are allergic to coconut.
as many contain milk, soy, and even glu- way to get healthful fats and vitamins as • Packaged foods like sardines, salm-
ten. It’s also good to have raw or non-al- well as butter flavor and chemistry into on, oysters, kelp noodles, and sweet
kalized cocoa powder in the pantry. baking. potato noodles can make for quicker,
• Coconut aminos is a frequently-used • Ground flax seed is often included easier meal prep.
soy sauce substitute. Add it to stir-fries, in paleo baking recipes as a binder. Reg- • Seeds can be tricky to find raw and
dressings, or dips. ular flaxseed meal and golden flaxseed unsalted. Commonly-used ones are pe-
• Coconut flour has very different bak- meal are basically interchangeable. pitas, sunflower seeds, sesame seeds,
ing properties from blanched almond • Leavening and spices are easy and flax seeds.
flour, so baking recipes often use a ingredients to find in your local stores. • Vinegars like balsamic, coconut
combination of both flour substitutes. I use baking soda and cream of tartar water, and apple cider can add flavor to
• Coconut milk has a strong coconut for leavening (baking powder contains any number of
flavor which works very well in a lot of cornstarch). Commonly used season- dishes, especially
baking applications as well as curries ings include anchovy paste, allspice, salads.
and soups. Look for one without guar black pepper, cinnamon, cloves, car-
gum as an ingredient. Most paleo reci- damom, ground ginger, nutmeg, salt,
pes call for full-fat coconut milk. truffle salt, vanilla extract, vanilla bean,
• Coconut oil is a versatile staple for lemon juice, and cayenne.
Want more? Check out The Paleo Approach, available online and in bookstores everywhere.
 THE SIMPLE SUBSTITUTIONS
PALEO Are you struggling with replacing your go-to foods with Paleo
alternatives or looking for kid-friendly versions of your family’s

MOM
Sarah Ballantyne, PhD
favorite snacks or treats? This chart of simple Paleo substiutions
you can make will help you and your family make the
transition.
www.ThePaleoMom.com

INSTEAD OF: TRY: INSTEAD OF: TRY:

boxed broth/bouillon cubes homemade broth peanuts almonds, pepitas, or other
bread homemade bread nuts or seeds
breakfast cereal nut-, seed-, or coconut-based peanut butter almond butter or other nut
porridge or granola or seed butter
brown sugar dark muscovado sugar pizza homemade pizza crust
cakes and cupcakes homemade cakes and cup- potatoes sweet potatoes, taro, rutaba-
cakes ga, or other root vegetables
chicken nuggets homemade chicken fingers protein bars AMRAP, Tanka, or Epic bars
chips Sea Snax or sweet potato, or jerky, pemmican, or home-
kale, plantain, or banana made bars
chips protein powder beef isolate, beef plasma
coffee tea or bone broth protein, or egg white powder
cold cuts uncured deli meat ranch dressing homemade ranch dressing
cookies Caveman Cookies or home- regular bacon sugar-free bacon
made cookies regular hotdogs grass-fed uncured hotdog
crackers homemade crackers regular sausage sausages or homemade sau-
flour for baking almond, coconut, chestnut, sage patties
plantain, sweet potato, regular trailmix Paleo or homemade trail mix
hazelnut, or sunflower seed rice cauliflower rice
flour, ground nuts and seeds, salad dressings homemade salad dressings
arrowroot powder, tapioca sauteeing in olive or vegeta- sauteeing in fats that are
starch, and various combina- ble oil solid at room temperature,
tions of these like lard and coconut oil
flour to thicken sauces tapioca or arrowroot starch soda kombucha
french fries homemade vegetable fries soy sauce coconut aminos
fruit cups homemade fruit salad syrup pure maple syrup
fruit snacks dried apricots, cranberries, tortillas wraps made with lettuce or
dates, raisins, coconut flakes, other leafy greens like chard
or other dried fruit and collards, pure wraps,
granola bars Larabars, Clif Kit bars, YAWP nori, or homemade tortillas
bars, or PaleoKrunch yogurt homemade coconut milk
granulated sugar whole cane sugar kefir
ice cream homemade nut-milk or coco-
nut-milk ice cream
jelly homemade jam or compote
margarine butter, ghee, coconut oil,
palm shortening, or pas-
ture-raised lard
mayonnaise homemade mayonnaise
milk nut milk or coconut milk
milk chocolate dark chocolate
muffins homemade muffins
pancakes homemade pancakes
pasta spaghetti squash, spiralized
vegetables, kelp noodles, or
sweet potato noodles

Want more? Check out The Paleo Approach, available online and in bookstores everywhere.
 THE SUPPORT
PALEO Looking for more information or recipes to explain Paleo or help you get started?
Although this is by no means a complete list of the wonderful resources available

MOM
Sarah Ballantyne, PhD
in print and online, it’s more than enough to begin. Pay special attention to “meal
ideas” if you are in need of ideas for breakfast or snacks. You can also find more
information in The Paleo Approach and at www.ThePaleoMom.com.
www.ThePaleoMom.com

MEAL IDEAS RESOURCE BOOKS FOOD BOOKS

Breakfast. Think of breakfast as including a protein, like Eating on the Wild Side by Jo 3 Phase Paleo, Beyond Ba-
eggs or meat, and some veggies and/or fruit. Your protein Robinson con and Eat Like a
could come from eggs cooked to your liking, egg muffins Perfect Health Diet by Paul Dinosaur by Stacy Toth
(like mini-frittatas, cooked in a muffin pan and easy to make Jaminet and Matthew McCarry
ahead for busy mornings), omelets, frittatas, bacon, sausage, The Paleo Diet by Loren Against All Grain by Daneille
or even steak or a pork chop! Leftover meat from last night’s Cordain Walker
dinner makes for a very quick breakfast. Your veggies or fruit The Paleo Manifesto by John Fermented by Jill Ciciarelli
could include any fresh fruit. Vegetables can be raw (like Durant Gather, The Art of Paleo
mixed greens, or carrots and celery sticks), sauteed (a great The Paleo Solution by Robb Entertaining and Make it
pairing for eggs) or steamed, fermented (homemade or raw Wolf Paleo by Bill Staley and
sauerkraut makes a great accompaniment to sausage) or Your Personal Paleo Code by Haley Mason
leftovers of any kind. Many root vegetables make for delicious Chris Kresser It Starts with Food by Dallas
breakfast hash. and Melissa Hartwig
Soup also makes for a very satisfying breakfast. Smooth- RESOURCE BLOGS Nom Nom Paleo: Food for
ies can be made with veggies, fruit, coconut milk or nut milks, Humans by Michelle Tam
and paleo-friendly protein powder like beef isolate, beef www.ChrisKresser.com and Henry Fong
plasma protein, or egg white powder (some people do well www.MarksDailyApple.com OMG That’s Paleo? by Juli
with grass-fed whey as well). If you’re really missing breakfast www.RobbWolf.com Bauer
staples, try making Paleo Pancakes, Paleo Bread to make www.ThePaleoDiet.com Practical Paleo, The 21-Day
toast, Paleo Muffins, Paleo Granola or Porridge. You can even www.ThePaleoMom.com Sugar Detox, and The 21-
make French toast with paleo breads and coffee cakes. Day Sugar Detox Cook-
Lunch. Just like breakfast, think of lunch as including FOOD BLOGS book by Diane Sanfilippo
some animal foods and some plant foods. Lunch can look The Ancestral Table by Russ
www.AgainstAllGrain.com
very much like supper with some kind of protein and some Crandall
www.BalancedBites.com
kind of vegetable side dish or dishes. Or lunch could be The Slim Palate Paleo Cook-
www.CivilizedCavemanCook-
a salad that includes some leftover chicken or steak, pre- book by Joshua Weis-
ing.com
cooked shrimp or hardboiled egg. Soups and stews make for man
www.EverydayPaleo.com
a quick lunch as do reheated leftovers. If you’re really used Well-Fed and Well-Fed 2 by
www.NomNomPaleo.com
to sandwhiches, you could make them with Paleo Bread or Melissa Joulwan
www.PaleOMG.com
wraps. Looking for something really easy to eat on the go?
www.PaleoParents.com
try jerky or meat stix with some raw veggies and guacamole FIND LOCAL FOOD
www.PrimalPalate.com
and some fruit or sweet potato chips.
www.RealFoodLiz.com
Dinner. Dinner may be the easiest meal for people to www.EatWellGuide.org
www.SlimPalate.com
adapt to a Paleo diet, simply because the old standby of www.EatWild.com
www.TheClothesMakeThe-
meat-and-potatoes is already half way there. If you don’t www.LocalHarvest.org
Girl.com
tolerate actual potatoes, you can include any starchy vegeta-
www.TheDomesticMan.com
ble. Any number of vegetables and even fruit can easily find ORDER ONLINE
www. TheSpunkyCoconut.-
its way on the side of meat, poultry or fish. Many soups and
com
stews can be easily adapted tiwth some simple ingredient Grass-Fed Traditions
www.Whole9Life.com
substitutions. Paleo on the Go
Snacks. Apples or celery with almond butter, homemade Tendergrass
crackers with uncured deli meats, fruit, and jerky make quick,
CONSULTING Farms
delicious snacks. Looking for personalized Tropical
Handy Pre-packaged On The Go Foods. Jerky, pea- support? The Paleo Mom Trad-
nut-free or homemade trail mix, Larabars, Clif Kit, Tanka, and Consultants can help you itions
Epic bars or pemmican, Sea Snax, plantain crackers, sweet improve your health and U.S. Well-
potato chips, and fruit and vegetable leathers are all great offer guidance when you are ness Meats
Paleo-friendly convenience foods. off course.
Want more? Check out The Paleo Approach, available online and in bookstores everywhere.